Seafood
Canned mackerel
USDA description: Fish, mackerel, canned
How canned mackerel scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Canned mackerelCaution
| Starting score | 100 |
| Purine Load | -45.4 |
| Sodium | -5.8 |
| Nutrient Gaps | -4 |
| Omega-3 (EPA+DHA) | +4 |
| Saturated Fat | -3.8 |
| Heme Iron | -2.2 |
| 4 smaller factors | -0.8 |
| Final score | 42 |
Canned mackerel scores 42 out of 100 and sits in the caution band. Ranks toward the higher-risk end. Many people choose to keep portions smaller and less frequent.
Penalties took 63.4 points off a starting score of 100, and protective factors added 5.4 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat6.3 g
- Saturated Fat1.9 g
- Sodium379 mg
- Dietary Fiber0 g
- Total Sugars0 g
- Protein23.2 g
- Calcium241 mg
- Iron2.0 mg
- Magnesium37 mg
- Vitamin C0.90 mg
- Folate5 ug
- Water69.2 g
- Alcohol0 g
- Omega-3 EPA0.43 g
- Omega-3 DHA0.80 g
Common portions
- 1 cuptypical135 g
- 1 standard can75 g
- 1 large can420 g
- Quantity not specified85 g
Where the purine figure comes from
The purine content of this food has been measured directly in published laboratory studies, so the score uses that measured figure.
We rate this a high confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -45.4Flare risk
Purine LoadFlare risk
194 mg of purines per 100 g, weighted 1.25x as a seafood source and 1.4x for the typical portion: 327 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -5.8Long-term
SodiumLong-term
379 mg of sodium per 100 g, scaled 1.4x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +4Flare risk
Omega-3 (EPA+DHA)Flare risk
1.230 g of EPA and DHA omega-3 per 100 g, scaled 1.4x for the typical portion. Omega-3 is linked to fewer recurrent flares.
Evidence: Zhang M 2019, Arthritis Rheumatol
- -3.8Long-term
Saturated FatLong-term
1.86 g of saturated fat per 100 g, scaled 1.4x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -2.2Long-term
Heme IronLong-term
2.04 mg of iron per 100 g, of which about 40% is heme iron in seafood foods, scaled 1.4x for the typical portion.
Evidence: Li R 2018, Asia Pac J Clin Nutr
- -2.2Long-term
Calorie DensityLong-term
156 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +1.2Long-term
MagnesiumLong-term
37 mg of magnesium per 100 g, scaled 1.4x for the typical portion.
Evidence: Li X 2015, BMJ
- +0.1Long-term
Vitamin CLong-term
0.9 mg of vitamin C per 100 g, scaled 1.4x for the typical portion. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- +0.1Long-term
FolateLong-term
5 µg of folate per 100 g, scaled 1.4x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Common questions
About canned mackerel
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.