Fish & Seafood: Calories, Omega-3 & Nutritional Values

Why Fish Is a Key Part of a Healthy Diet

Fish and seafood provide high-quality protein alongside a nutritional profile that differs meaningfully from land-based animal foods. The NHS recommends eating at least two portions of fish per week, one of which should be oily. This recommendation is based on strong evidence linking regular fish consumption to reduced cardiovascular disease risk, improved brain function, and better outcomes in inflammatory conditions. Fish is generally lower in saturated fat than red meat, making it a heart-friendly protein source that fits well into a calorie-controlled or heart-healthy diet.

Oily Fish and Omega-3 Fatty Acids

Oily fish including salmon, mackerel, sardines, herring, and fresh tuna are among the richest dietary sources of long-chain omega-3 fatty acids, specifically EPA and DHA. These fats play a central role in cardiovascular health, reducing triglyceride levels, lowering blood pressure, and decreasing the risk of irregular heart rhythms. The British Heart Foundation recommends two portions of oily fish per week as part of a heart-healthy diet. DHA is also critical for fetal brain and eye development, making oily fish particularly important during pregnancy.

Calories, White Fish, and Sustainable Choices

White fish such as cod, haddock, and pollock are very low in fat and calories, with a 100g cooked portion typically providing around 80 to 100 kcal, making them ideal for calorie-controlled eating. Shellfish including prawns, mussels, and oysters are low in calories and fat while being rich in zinc, iodine, and selenium. When selecting fish, the Marine Conservation Society Good Fish Guide helps you choose sustainably sourced options. Compare fish nutrition data with our meat and poultry category or browse all food categories in the database.