Health score
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/ 100Verdict: moderate
M&S Collection Hot Smoked Peppered Mackerel earns a moderate health score of 75/100 due to its high-quality protein content balanced against moderate sodium levels.
Key takeaways
- 19.5g of high-quality protein per 100g
- Rich in heart-healthy omega-3 fatty acids
- Very low carbohydrate and sugar content
- Cold-pressed oil retains nutritional integrity
- Contains 450mg of sodium per 100g serving
Our read on this product
This product features a minimal ingredient list, centering on mackerel, which provides essential omega-3 fatty acids for heart health. The use of cold-pressed British rapeseed oil offers a healthier lipid profile compared to highly refined vegetable oils. With 19.5g of protein and only 0.5g of carbohydrates per 100g, it is an excellent low-glycemic food. The sodium content of 450mg is the primary drawback, contributing to the 75/100 health score. Environmentally, the product scores 60/100 due to the sustainable sourcing of the fish, balanced by the carbon impact of processing.
Best for
This product is ideal for individuals seeking high-protein, low-carbohydrate, or keto-friendly snack and meal options.
Approach with care
Individuals on strictly sodium-restricted diets or those with specific fish allergies should avoid this product.
Ingredient breakdown
Good ingredients
Ingredients to watch
Mackerel
A nutrient-dense oily fish that serves as the primary protein source. It is rich in omega-3 fatty acids, which are beneficial for heart and brain health.
Cold Pressed British Rapeseed Oil
Used as a storage medium, this oil is lower in saturated fats than many vegetable oils and contains beneficial plant sterols. Cold-pressing helps retain the nutritional integrity of the oil.
Salt
Commonly used for preservation and flavor enhancement in cured fish products. Excessive consumption should be monitored as it can contribute to high blood pressure.
Black Pepper
A natural spice added for flavor. It contains piperine, which has antioxidant properties and may improve nutrient absorption.
Nutrition facts
Values shown per 100g
Energy
315 kcal
Protein
19.5g
Carbs
0.5g
Fat
26g
Fiber
0.5g
Sugar
0.1g
Sodium
450mg
Saturated fat
5.2g
Fiber
0.5g
How it scores against your goal
Mood Effect
The high omega-3 fatty acid content is well-linked to supporting cognitive function and mood regulation.
Muscle Gain
With 19.5g of protein per 100g, it provides excellent amino acids for muscle repair and growth.
Weight Loss
High protein content and low carbohydrate profile make it very satiating for weight management.
Flu Recovery
Rich in nutrients and protein, helping the body maintain strength during immune defense.
Fever Recovery
Provides necessary protein for tissue repair, though it may be too salty if the body is dehydrated.
Pcos Management
The anti-inflammatory omega-3s are beneficial, though sodium intake should be balanced.
Diabetes Management
The near-zero sugar and carbohydrate content results in a minimal glycemic impact.
Myth busters
It is a high-sugar snack
M&S Collection Hot Smoked Peppered Mackerel contains only 0.1g of sugar per 100g.
It contains healthy fats
Mackerel is naturally rich in omega-3 fatty acids, which support heart and brain health.
It is ultra-processed
With only four simple ingredients, it is a minimally processed food product.
Frequently asked questions
Is M&S Collection Hot Smoked Peppered Mackerel healthy?
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M&S Collection Hot Smoked Peppered Mackerel is considered a healthy, nutrient-dense choice, provided that the sodium content is considered within the context of your daily intake.
What is the main nutritional concern with M&S Collection Hot Smoked Peppered Mackerel?
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M&S Collection Hot Smoked Peppered Mackerel contains 450mg of sodium per 100g, which may be a concern for individuals managing high blood pressure or salt sensitivity.
What is the key healthy ingredient in M&S Collection Hot Smoked Peppered Mackerel?
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M&S Collection Hot Smoked Peppered Mackerel features mackerel, an oily fish that is an excellent source of essential omega-3 fatty acids.
Is M&S Collection Hot Smoked Peppered Mackerel suitable for a keto diet?
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M&S Collection Hot Smoked Peppered Mackerel is highly suitable for keto diets because it contains only 0.5g of carbohydrates per 100g.
What is a better alternative to M&S Collection Hot Smoked Peppered Mackerel if I am monitoring salt?
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M&S Collection Hot Smoked Peppered Mackerel alternatives include fresh, unsmoked mackerel fillets, which provide similar protein and omega-3 benefits without the added salt from the smoking process.