Fish, mackerel, salted

Salted mackerel earns a Nutrient Density Score of 5 of 100, placing it in the Low band and 59th of 60 in the Fish & seafood category, largely because the curing salt inflates its numbers even as its protein content shines through at 37% DV, alongside vitamin E at 16% DV and magnesium at 14% DV.

This is the salted, dried mackerel found in Caribbean and West African kitchens, typically soaked to draw out excess salt before it's flaked into rice dishes, stews, or callaloo. A single piece (about 80 g) delivers dense protein, but the curing process leaves it high in sodium at 4450 mg per 100 g and high in saturated fat at 7.2 g per 100 g, so those looking for a similarly protein-rich but gentler option might consider tuna salad instead.