Your Calorie and Nutritional guide to Oily Fish

According to the healthy eating guidelines we should ALL be eating at least 2 potions of fish a week, one of them should be off the list below (Oily Fish) and the other from the list of Non oily fish Your Calorie and Nutritional guide to Non Oily Fish.

The surprising fish not on this list is Tuna! This is because the NHS guidelines does not include Tuna as an oily fish and the reason given is that it doesn’t contain enough of the Omega 3 fatty acids to count as oily fish!

Anchovy

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Tinned in Oil	50 g small tin	96	5	0.8	0	0	0	12.6	7.34

Herring

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw	100 g	190	13.2	3.6	0	0	0	17.8	0.3
Tinned in Tomato Sauce	100 g	190	13	2.7	5.1	4.4	0	13	1.3

Kippers

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Grilled	100 g	219	15.7	3.3	0	0	0	19.3	2.11
Tinned in Brine	100 g	216	16	3.7	0	0	0	18	1.5
Tinned in Oil	100 g	238	18	3.6	0	0	0	19	1.5

Mackerel

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw	100 g	233	17.9	3.8	0	0	0	18	0.38
Pate	100 g	368	34.4	7.9	1.3	0.7	0.7	13.4	1.83
Tinned in Brine	100 g	250	18.9	4.3	0.5	0.5	0.5	19.8	0.48
Tinned in Oil	100 g	280	21.7	4.2	0.5	0.5	0.5	21	0.27
Tinned in Tomato Sauce	100 g	162	10.4	2.8	3	1.9	0.5	14.1	0.71

Pilchards

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Tinned in Brine	100 g	172	8.6	2.6	0.1	0.1	0.1	24	1
Tinned in Tomato Sauce	100 g	168	9.6	2.8	1.2	0.7	0.5	19	1

Rainbow trout

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw	100 g	127	5.3	1.2	0	0	0	19.9	0.28

Rock Salmon (Dogfish)

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw	100 g	154	9.7	1.4	0	0	0	16.6	0.3

Salmon

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw with Skin	100 g	230	16.9	2.9	0	0	0	18.8	0.12
Fillets Raw without Skin	100 g	217	15	2.8.0	0	0	0	20.4	0.11
Fishcakes	100 g	222	10.4	1.2	20.1	1	1.7	11	0.63
Pate	100 g	224	17.6	4.9	5.4	2.3	0.7	10.6	1.6
Smoked Salmon	100 g	184	10.1	2.2	0.5	0.5	0	22.8	2.96
Tinned Pink Salmon in Brine	100 g	138	4.8	0.9	0	0	0	23.6	0.88
Tinned Red Salmon in Brine	100 g	160	7.3	1.4	0	0	0	23.5	1.08

Sardines

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Tinned in Brine	100 g	170	9.1	2.6	0	0	0	22.1	0.92
Tinned in Oil	100 g	220	14.1	3.2	0	0	0	23.3	1
Tinned in Tomato Sauce	100 g	175	10.8	2.9	0.9	0.9	0	18.5	0.79

Sprats

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Fillets Raw	100 g	227	17.8	5.3	0.7	0	0	16.1	0.38
Tinned in Oil	100 g	210	18	2.4	0.8	0.5	0	11.1	1.25
Tinned in Tomato Sauce	100 g	158	10.2	2.6	5.6	4.4	0	11	1.42