Food Facts · Your food guide

Salmon Oily Fish

A two-part guide to salmon and other oily fish, their nutrients, portions and weekly guidance.

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Part 1: Nutrition Spotlight: Salmon & Oily Fish

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Sardines • Mackerel • Trout.

Omega-3 fats

EPA & DHA: the long-chain omega-3s found in oily fish.

Complete protein

Provides all nine essential amino acids.

Vitamin D

Helps absorb calcium for healthy bones.

Vitamin B12

Supports nerves and red blood cell formation.

Sardines: a calcium bonus

Eat the soft bones in tinned sardines for extra calcium.

Part 2: Salmon & Oily Fish: Benefits & Portions

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Adult portion

~140 g cooked fish.

Aim each week

At least 2 fish portions, including 1 oily fish.

Heart & brain

Omega-3s support heart health. DHA is a key fat in brain cells.

Muscle support

Protein helps maintain and repair muscle. Pair with veg and potatoes or wholegrains.

Fresh, frozen or tinned

All count. Compare salt and include added oils when tracking calories.

Weekly limit

Girls and women before menopause, including pregnancy and breastfeeding: no more than 2 oily-fish portions a week.

NHS guidance.