Weight Loss NHS
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Is oily fish good for you?

Morning all

Maybe some of you can help with a small query. On a previous diet/health eating plan a number of years ago we were encouraged to eat a portion of oily fish twice a week. I really enjoy mackerel but when I add it to salad the calorie count is huge (over 350 calories for a small portion). For my height/weight I am aiming for a 1200 calorie a day target but on the days that I have mackerel I struggle to stick within this without having any additional snacks/treats. Are the benefits of eating oily fish outweighed by the high calorific value?

3 Replies


The NHS recommend it in this link. I suspect that as it is also protein dense, it is likely to keep you fuller longer, and therefore you may not need any extra snacks.


Hi Mrsg3,

Oily fish such as salmon, mackerel, herrings and so on contain omega-3's, and many nutrition books advocate increasing omega-3 by eating oily fish, so I would say it's a good thing. Plant sources of omega-3 include flax seeds, chia seeds and walnuts (as alternative sources). Fish is also protein dense (as mentioned by Windswept1), and therefore will hopefully make you feel satisfied and fuller.

Getting more omega-3 is said to be good because it makes more anti-inflammatory prostaglandins, which are a group of communication compounds which regulate the inflammatory response. Hence they are good for us.

I love the taste of oily fish personally - I try to have it about 2 to 3 times a week usually.

Hope you have a great week.

Lowcal :-)


Hi Guys, many thanks for all of the info and links you have put my mind at rest that the nutrition provided by oily fish is good for you. I think on the days that I have it I'll not worry too much if I creep over my calorie allowance.

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