Heart
EPA and DHA omega-3 fats support normal heart function, while olive oil contributes monounsaturated fats.
Nutrition from the sea
Health
A small tin · a wealth of goodness
The sea's daily ritual
Tuna, sardines, salmon, hake and other tinned fish are convenient sources of complete protein and essential micronutrients. Preserved in natural olive oil, they pair the goodness of the sea with one of the Mediterranean diet's most celebrated ingredients.
Why it nourishes
Mind
Omega-3 fats, vitamin B12 and iodine help support normal brain and nervous-system function.
Bones
Sardines and salmon eaten with their soft bones can provide calcium, vitamin D and phosphorus.
Vitality
Complete protein, selenium and B vitamins support muscle maintenance, energy metabolism and immunity.
Meet the fish
Choose variety
A different catch, a different strength
Sardines
Omega-3 · calcium · vitamin D · B12
Salmon
Omega-3 · protein · vitamin D · selenium
Tuna
Lean protein · B12 · selenium · niacin
Hake
Light protein · B12 · phosphorus · selenium
Mackerel
Omega-3 · B12 · vitamin D · protein
Anchovies
Omega-3 · calcium · iron · niacin
Olive oil advantage
Natural preservation
Good fish, golden oil
Olive oil protects flavour and texture while adding oleic acid, vitamin E and plant polyphenols. Use the aromatic oil in dressings, on toast or over vegetables rather than letting it go to waste. For the strongest nutritional profile, look for fish packed in extra-virgin or natural olive oil and check the label for sodium and serving size.
Marine collagen
Structure from within
Marine collagen is made from fish skin, scales or bones and supplies collagen peptides, rich in amino acids such as glycine and proline. These are building blocks used by the body in connective tissues, including skin, cartilage and bone.
Collagen is different from ordinary fish muscle protein: eating tinned fish supports total protein intake, but it does not automatically provide a standardised collagen supplement dose. Vitamin C from vegetables, citrus or fruit helps the body make its own collagen—another reason to build a colourful plate around your tin.
The active principles
Nutrients and active principles
EPA + DHA
Essential omega-3 fats for heart and brain function.
Complete protein
All essential amino acids for muscle and repair.
Vitamin B12
Supports red blood cells and the nervous system.
Vitamin D
Supports bones, muscles and normal immunity.
Calcium
Especially abundant when soft edible bones are included.
Selenium
An antioxidant mineral that helps protect cells.
Iodine
Supports normal thyroid hormone production.
Olive polyphenols
Plant compounds associated with Mediterranean eating.
A healthy daily rhythm
Make the whole plate count
Enjoy tinned fish as part of a varied Mediterranean-style pattern: add vegetables, beans or whole grains, fresh herbs and fruit; rotate fish species; stay active and hydrated; and protect time for sleep. Choose lower-salt options when needed and follow local guidance on fish intake, especially during pregnancy or for young children.
Nutrition varies by species, recipe and brand. This guide offers general information and is not medical advice; consult a qualified health professional for individual needs or allergies.
Cook with tinned fish - See our Recipes