1. Tuna
The UK is the world’s second largest consumer of tinned tuna. While it’s a good source of protein and the antioxidant mineral selenium (with more than the RDA in a 100g serving), unlike the fresh variety, it’s a negligible source of omega-3s as its essential fats are mostly lost in the canning process.
Princes Tuna in Spring Water: *Calories 105 Protein 25g Fat 0.5g (sat fat trace) Salt 0.75g.
Harness the power of protein with this tuna, egg and bean salad recipe
2. Mackerel
A 100g drained serving of mackerel has 2g of omega-3 (over two-thirds of your week’s requirement) and more than your RDA of bone-building vitamin D (tuna has less than half of this). It contains a moderate amount of saturates but, eaten twice weekly, the benefits outweigh the risks.
Princes Mackerel Fillets in Olive Oil: Calories 271 Protein 19.7g Fat 21.3g (sat fat 4.1g) Salt 0.75g.
Get your omega-3 with these mouthwatering mackerel recipes
3. Red Salmon
Salmon is nearly as high in appetite-curbing protein as tuna and if you pop it in a sarnie twice a week, you’ll get up to two-thirds of your weekly omega-3 requirement. The bones are soft enough to eat and provide your total RDA of vitamin D, and half your RDA of calcium.
Essential Waitrose Wild Red Salmon: Calories 153 Protein 23.5g Fat 6.6g (sat fat 1.3g) Salt 1g.
Indulge your taste buds with these super salmon recipes
4. Sardines
Gram for gram, these nutrition-packed little fish have four times more calcium than milk and as much iron as minced beef (tuna has around half this quantity). A 100g serving also delivers your RDA of vitamin D and around two thirds of your weekly omega-3s.
John West Grilled Sardines: Calories 198 Protein 23.5g Fat 11.9g (sat fat 3.5g) Salt 1g.
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5. Crab
Like tuna, this is a low-fat choice. It’ll boost your intake of immune-boosting zinc and anaemia-preventing iron, as it has more of both than a lamb chop. On the downside are its salt content and the fact that, unlike any other canned fish, it contains preservatives and flavour enhancers.
Tesco White Crabmeat in Brine: Calories 77 Protein 18.1g Fat 0.5g (sat fat trace) Salt 1.5g.
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6. Pilchards
These are simply more mature sardines and so have a similar nutritional content, but their vitamin D content is much higher – with just one serving supplying three days’ worth of your recommended intake. Beware, though: they tend to be one of the saltiest tinned fish.
Glenryck Pacific Pilchards in Sunflower Oil: Calories 180 Protein 26g Fat 7.1g (sat fat 1g) Salt 1.25g.
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