If the sound of the lid on a small metal tin being peeled back tempts your palate, then you’re in the right place. And by right place, I mean 2026, the year that has seen tinned oily fish make the leap from trendy pantry staple to skincare obsessives’ most talked-about topic. A once-slept-on source of anti-inflammatory omega-3-rich fatty acids and protein, there’s a lot of good to be found in those little tins. We picked two experts’ brains to find out more about why it’s so beneficial to incorporate oily fish into your diet.
Which fish are oily fish?
Nutritionist and functional medicine practitioner Farzanah Nasser uses a handy acronym to help remember which fish contain the anti-inflammatory EPA and DHA omega-3 fatty acids: SMASHT.
Sardines
A good source of omega-3, calcium (if the bones are included), selenium, as well as vitamins D and B12. Sardines contain 20g to 22g of protein per 100g.
Mackerel
A good source of omega-3, as well as vitamins D and B12. Mackerel contains 20g to 25g of protein per 100g.
Anchovies
A good source of omega-3 and calcium, as well as being low in mercury. Anchovies are rich in micronutrients like iodine and selenium, and contain around 20g to 24g of protein per 100g.
Salmon (tinned)
Excellent source of omega-3, rich in B vitamins, and good quality protein. Wild salmon tends to have a more favourable fatty acid profile, and it’s more affordable to buy tinned wild salmon than fresh. Tinned wild salmon contains 25g to 30g of protein per 100g.
Herring
A single serving of tinned (or jarred) herring provides your entire daily requirement of vitamin D, as well as being high in omega-3 fatty acids, vitamin B12, selenium and iron. Tinned in water or natural oils, herring contains 18g to 21g of protein per 100g.
Trout
Rich in omega-3 fatty acids, vitamins D and B12, as well as selenium and niacin. Tinned trout contains 20g to 24g of protein per 100g.
What are omega-3s?
Omega-3 fatty acids are essential polyunsaturated fats that the body needs but cannot produce on its own. This means we need to consume them through supplementation or diet. There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
- ALAs are found in plant-based oils like flaxseed and soybean, as well as chia seeds.
- EPAs and DHAs are found in fatty fish like salmon, mackerel and sardines.
Omega-3 fatty acids are beneficial for everything from lowering inflammation to reducing triglycerides (thus lowering the risk of heart disease, heart attack and stroke), lowering blood pressure and supporting brain, immune and hormone health.
How can oily fish improve the skin?
From a functional medicine perspective (trying to find the root cause of something rather than just treating the symptoms), skin health is usually a reflection of “gut health, inflammatory load, nutrient status, and cell membrane integrity,” Nasser explains.
“Oily fish like sardines, for example, are rich in EPA and DHA (long-chain omega-3 fatty acids), which help lower inflammation, support skin barrier function, and improve hydration—all key contributors to that healthy ‘glow.’”
Small oily fish are also a source of vitamin D, selenium, zinc and high-quality protein, all of which are needed for collagen production, antioxidant defence and tissue repair.
Which oily fish is best for skin health?
According to Rose Ferguson, a nutritionist and functional medicine practitioner, sardines are the one to beat. “Compared with many other tinned fish, such as mackerel, salmon, and tuna, sardines tend to offer more omega-3 per gram, along with a decent amount of vitamin D, B12, and selenium, all of which are useful for managing inflammation, supporting collagen and protecting against oxidative damage in the skin.”