Verdel: benefits and properties

The green is the name that is also known as mackerel, a blue fish that in turn is known by two other names: verta or sarda. It belongs to the family of the Escómbridos, a species to which tuna and bonito also belong.

With mackerel practically the same as with anchovies: although we can find them all year round in supermarkets in the form of canned (in oil, pickled, smoked ...) their best time is between the months of February to May (ie February , March, April and May to be precise).

Although common mackerel is one of the best known or common mackerel, we can distinguish two other species of green mackerel: the starling (or scomber japonicus) and pintoja mackerel (or scomber australasicus).

Nutritional properties of verdel

Verdel is a blue fish, so it is a food rich in omega-3 fatty acids (specifically DHA and EPA fats), a type of ideal healthy fat in a balanced, healthy and healthy diet.

Like most fish, verdel is extremely rich in proteins of high biological value (approximately 20% of its weight), so that its protein content is quite similar to that found in meat or eggs.

Like other blue fish, in relation to the essential nutrients that can be found in green, stand out above all vitamins (especially vitamin A, D, E and K, in addition to vitamins of group B such as B2, B3, B6, B9 and B12) and minerals (such as potassium, iron, sodium, magnesium, phosphorus and calcium).


180 kcal


18.5 g


1 g

Total fat

12 g



Vitamin B1

0.14 mg


12 mg

Vitamin B2

0.34 mg


235 mg

Vitamin B3

7.8 mg


395 mg

Vitamin B6

0.64 mg


30 mg

Vitamin D

0.5 mg


1 mg

Vitamin E

1.5 mg


0.35 mg

Benefits of green

Verdel is a fish that is very rich in quality proteins and healthy fats. These fats help to reduce high cholesterol and triglycerides, as well as being useful in preventing cardiovascular diseases and preventing the formation of clots and thrombi.

We can highlight on the one hand the presence of fat-soluble vitamins in this delicious fish (such as vitamin A and D), a food that helps improve the health of vision, resistance to infections, favors the absorption of calcium and participates in the production of sex hormones and liver enzymes.

Its content in magnesium and vitamin A make it an interesting food to improve the immunity of our body, while its iron content is interesting in case of iron deficiency anemia.

It is an interesting fish in the diet against osteoporosis, especially when the green is consumed along with foods rich in calcium, since vitamin D helps in its absorption.

In addition, it provides folic acid, an essential vitamin in the diet of pregnant women.

Images | jonquark / psd This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

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