Food group

Oily Fish

Oily fish such as salmon, mackerel and sardines are rich in omega-3 fats that support heart health — aim for one portion a week (with limits in pregnancy).

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Oily fish are fish that contain omega-3 fatty acids in their flesh, unlike white fish, which store oils mainly in the liver.

What it does

They provide omega-3 fats that support heart and blood vessel health, along with protein, vitamin D and other nutrients.

Good sources

Salmon, mackerel, sardines, herring, trout, pilchards and fresh (not tinned) tuna.

Deficiency and who is at risk

Eating little or no oily fish means missing a key source of omega-3 and vitamin D. People who do not eat fish can get some omega-3 from plant sources such as walnuts, flaxseed and rapeseed oil, or supplements.

Balance

Can you have too much?

Oily fish can contain low levels of pollutants, so there are recommended limits: up to 4 portions a week for most adults, but no more than 2 for girls and women who are pregnant, breastfeeding or may have a baby in future.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Oily Fish: frequently asked questions

How much oily fish should I eat?

Aim for at least one portion (about 140 g) of oily fish a week. Most adults can have up to 4 portions, but pregnant or breastfeeding women, and girls, should have no more than 2 because of low levels of pollutants.

How can I get omega-3 without eating fish?

Plant sources such as walnuts, flaxseed (linseed), chia seeds and rapeseed oil provide a type of omega-3, and algae-based supplements offer the type found in fish. See the omega-3 page for more.

Related

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Sources

Where this is drawn from

  • NHS — Eat well (Eatwell Guide)
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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