Tinned fish is a great source of protein that can help boost your helath and diet – and it can often be a cheaper option than meat and fresh fish. In fact, some tinned fish is loaded with omega-3 essential fatty acids (EFAs), which are known to reduce ‘bad’ cholesterol and promote brain health – and it is easy to add it into your diet.
But how do you determine which type of tinned fish is the best? Consumer champions at Which? sifted through 93 products to identify those with the highest levels of omega-3, revealing their benefits and any drawbacks.
Not only is tinned oily fish a good way to add protein to your diet, but it also boasts a vitamins D and B12, calcium (from the edible bones of some canned varieties) as well as omega-3 essential fatty acids (EFAs).
The experts noted: “Omega-3 EFAs are a family of polyunsaturated fatty acids comprising three types, including the two in oily fish – EPA and DHA. The other, ALA, is found in plant foods such as flaxseed. EPA and DHA are important for heart, lung, blood vessel health, hormone and immune system health. Neither can be made by the body so you need them in your diet.”
Try this fish
Based on prices and nutritional details across 93 tinned fish product found both online and/or on packaging in store as of November 12, 2025, Which? found that “mackerel, sardines, and salmon officially have the highest levels of omega-3s of all the tinned fish.”
It explained: “While our market analysis of more than 90 products reflected this general pattern, there was a wide variation within each fish type and from one brand and recipe to the next. For example, Princes skinless boneless wild red salmon has 900mg of omega-3 per 100g compared to Sainsbury’s skinless boneless wild Pacific red salmon, which has almost double that at 1,600mg per 100g.”
And in good news, the Sainsbury’s salmon costs just £3.20 compared to the Princes salmon which costs £5.25. The experts continued: “Kippers, skippers, brisling, sild and sprats (all types of herring) plus pilchards (older, larger sardines) are other good choices for omega-3 you can find in the tinned fish aisle. Tinned anchovies are also classified as oily fish, but are often high in salt, so use them sparingly.
“Tinned crab contains omega-3s; the amounts are low, so it doesn’t count as one of your oily fish portions. As for tinned tuna, being cooked before canning drastically reduces omega-3 levels, although some are still present, but not at the levels found in other tins tested.”
Fresh or tinned fish
The experts stressed that whilst ‘tinned’ and ‘fresh’ fish isn’t either better or worse for you, there are adventages and disadvantages people may want to condisder such as shelf life, sustainability and nutritional content. Whilst tinned can be cheaper, it also benefits from being “a moresustainable choice, plus natural omega-3 oils are preserved by the canning process.” When it comes to fresh fish, the flavour and texure may be better. It also has no “added ingredients or processing” but it’s all to do with personal preference.
How much fish should I have?
According to the NHS, a “healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Most of us aren’t eating this much. A portion is around 140g (4.9oz). However, for certain types of fish, there are recommendations about the maximum amount you should eat.
The following people should eat no more than 2 portions of oily fish a week:
- girls
- women who are planning a pregnancy or may have a child one day
- pregnant and breastfeeding women
The NHS explained: “This is because pollutants found in oily fish may build up in the body and affect the future development of a baby in the womb.”
Am I having too much salt?
The NHS noted that adults should have no more than 6g of salt a day (around 1 level teaspoon), and of course babies should have none “because their kidneys are not fully developed and cannot process it.” The suggested six grams per day includes the salt that’s already in our food and the salt added during and after cooking.
Maximum recommended salt intake
| Age | Amount |
|---|---|
|
11 years old and over |
No more than 6g (around 1 teaspoon) |
|
7 to 10 years old |
No more than 5g |
|
4 to 6 years old |
No more than 3g |
|
1 to 3 years old |
No more than 2g |
|
Under 1 year old |
Less than 1g |
Is your diet rich in fresh or tinned fish? If so, what do you pop in your shopping basket? Let us know in the comments.
This story originally appeared on Express.co.uk
