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Meat and fish

Oily Fish: calories and sugar compared

Every oily fish product in the Boone database, side by side. Sort by calories, sugar, salt or protein, per serving or per 100g, against the daily guidelines for whoever is eating.

Source: product information published by each brand or retailerChecked against UK government guidelinesHow we check the figures
13 productswith nutrition checked
1 brandand own labels
90 to 552kcal per serving
6 of 13high in salt, red on a front-of-pack label
Quick picks

Oily Fish picks with the lowest calories, sugar and salt

Per serving as sold, before anything is added.

Lowest calorieSmoked Salmon90 kcal per servingLeast sugarTrout Fillet0g sugar per servingLeast saltTuna Steak0.1g salt per serving

All 13 Oily Fish products ranked

13 products, least calories first, per serving. % is of an adult woman’s daily energy reference.
Sort by
Who is eating
1SSmoked SalmonOther brands90 kcalSugar 0gSat fat 1.2gSalt 1.8gA serving (50g)90 kcal5% of day2TTrout FilletOther brands168 kcalSugar 0gSat fat 1.4gSalt 0.1gA fillet (120g)168 kcal8% of day3TTuna SteakOther brands169 kcalSugar 0gSat fat 0.4gSalt 0.1gA steak (130g)169 kcal8% of day4SSmoked MackerelOther brands240 kcalSugar 0gSat fat 4gSalt 1.2gA fillet (80g)240 kcal12% of day5SSalmon FilletOther brands270 kcalSugar 0gSat fat 3.9gSalt 0.1gA fillet (130g)270 kcal14% of day6MMackerel FilletOther brands312 kcalSugar 0gSat fat 5.4gSalt 0.2gA fillet (120g)312 kcal16% of day
7Pret A Manger Tuna Nicoise SaladPret A Manger Tuna Nicoise SaladPret A Manger357 kcalSugar 7gSat fat 3.4gSalt 2gPer item (300g)357 kcal18% of day8Pret A Manger Tuna & CucumberPret A Manger Tuna & CucumberPret A Manger379 kcalSugar 3.4gSat fat 1.6gSalt 1.4gPer item (180g)379 kcal19% of day9Pret A Manger Scottish Smoked SalmonPret A Manger Scottish Smoked SalmonPret A Manger416 kcalSugar 2.3gSat fat 5.3gSalt 3.2gPer item (158g)416 kcal21% of day10YYoung’s Salmon Fillet DinnerOther brands426 kcalSugar 1.9gSat fat 3.4gSalt 0.8gOne pack (380g)426 kcal21% of day11Pret A Manger Pole & Line Caught Tuna BaguettePret A Manger Pole & Line Caught Tuna BaguettePret A Manger515 kcalSugar 4.1gSat fat 2.2gSalt 2.5gPer item (231g)515 kcal26% of day12Pret A Manger Tuna Melt Bloomer ToastiePret A Manger Tuna Melt Bloomer ToastiePret A Manger552 kcalSugar 1.5gSat fat 7.4gSalt 2.6gPer item (218g)552 kcal28% of day
13Pret A Manger Smoked Salmon, Egg Mayo & Avo BaguettePret A Manger Smoked Salmon, Egg Mayo & Avo BaguettePret A Manger552 kcalSugar 2.4gSat fat 4.9gSalt 2.9gPer item (239g)552 kcal28% of day
LowMediumHigh per 100g, as on UK front-of-pack labelsValues are per serving.

More in meat and fish

Meat →Beef →Lamb →Pork, Bacon & Sausages →Chicken & Poultry →Fish & Seafood →White Fish →Shellfish & Seafood →

Oily Fish nutrition questions

Which oily fish product has the most calories?

Pret A Manger Tuna Melt Bloomer Toastie, with 552 kcal per per item. The lowest is Smoked Salmon, at 90 kcal.

Which oily fish product has the most sugar?

Pret A Manger Tuna Nicoise Salad, with 7g of sugar per per item. That is 23% of the 30g daily free sugar limit for anyone aged 11 or over, and 37% of the 19g limit for a 4 to 6 year old.

Which brands make oily fish?

1 brands and own labels are covered here. The most products come from Pret A Manger (6).

How much sugar should children have?

The NHS limits free sugar to 30g a day from age 11, 24g for ages 7 to 10 and 19g for ages 4 to 6. Free sugar is added sugar plus sugar in honey, syrups and juice, not the sugar in milk or whole fruit.

What do the colours mean?

They follow UK front-of-pack labels. Sugar is high above 22.5g per 100g (11.25g per 100ml for drinks), saturated fat above 5g (2.5g), and salt above 1.5g (0.75g). Low is 5g, 1.5g and 0.3g per 100g or less.

How we check the figures

Figures are per serving as sold, from the nutrition information published by each brand or retailer, checked by Boone. Where a product page gives figures per 100g, the serving uses the pack or portion size shown on that page.

Colours follow the UK front-of-pack labelling thresholds per 100g or 100ml. Daily references are the NHS free sugar and salt limits by age and the energy references used across Boone. Sugar is free sugar where Boone has worked it out from the ingredients, and total sugar otherwise, marked as such.

Read the full methodology →