Every oily fish product broken down by portion, with fresh, tinned and smoked compared against NHS guidance on weekly intake.
Oily fish carries more calories than white fish and supplies omega-3 fatty acids that white fish does not. NHS guidance recommends a portion a week for that reason.
Tinned salmon, sardines and mackerel are as useful as fresh for omega-3 and considerably cheaper. Bones in tinned fish also supply calcium.
Smoked varieties carry substantially more salt than fresh or tinned, since salt is part of the smoking process.
A portion is around 140g cooked for an adult. NHS guidance sets an upper limit of two portions a week for girls and women who may have children, and four for others.
Oily fish is recommended for children too, in age-appropriate portions, and is one of the few dietary sources of vitamin D.
Each product page includes a full nutrition breakdown per serving and per pack, portion size comparisons, age-adjusted NHS daily reference intake calculations for children aged 4 to 17, an interactive calculator for your child's specific age and gender, and a complete ingredient and allergen guide.
