Omega-3 (EPA+DHA) Levels in Common Fish and Shellfish

Health organizations suggest an EPA+DHA intake of at least 250 to 500 milligrams per day. The American Heart Association recommends 1000 milligrams of EPA+DHA per day for patients with coronary heart disease, and two meals of oily fish per week for people without heart disease.

Omega-3 Content of Frequently Consumed Seafood Products


SEAFOOD PRODUCT   OMEGA-3s PER 3 OUNCE COOKED PORTION
Herring, Wild (Atlantic & Pacific) ♥♥♥♥♥ >1,500 milligrams
Salmon, Farmed (Atlantic) ♥♥♥♥♥
Salmon, Wild (King) ♥♥♥♥♥
Mackerel, Wild (Pacific & Jack) ♥♥♥♥♥


SEAFOOD PRODUCT   OMEGA-3s PER 3 OUNCE COOKED PORTION
Salmon, Canned (Pink, Sockeye & Chum) ♥♥♥♥ 1,000 to 1,500 milligrams
Mackerel, Canned (Jack) ♥♥♥♥
Mackerel, Wild (Atlantic & Spanish) ♥♥♥♥
Tuna, Wild (Bluefin) ♥♥♥♥


SEAFOOD PRODUCT   OMEGA-3s PER 3 OUNCE COOKED PORTION
Salmon, Wild (Sockeye, Coho, Chum & Pink) ♥♥♥ 500 to 1,000 milligrams
Sardines, Canned ♥♥♥
Tuna, Canned (White Albacore) ♥♥♥
Swordfish, Wild ♥♥♥
Trout, Farmed (Rainbow) ♥♥♥
Oysters, Wild & Farmed ♥♥♥
Mussels, Wild & Farmed ♥♥♥


SEAFOOD PRODUCT   OMEGA-3s PER 3 OUNCE COOKED PORTION
Tuna, Canned (Light) ♥♥ 200 to 500 milligrams
Tuna, Wild (Skipjack) ♥♥
Pollock, Wild (Alaskan) ♥♥
Rockfish, Wild (Pacific) ♥♥
Clams, Wild & Farmed ♥♥
Crab, Wild (King, Dungeness & Snow) ♥♥
Lobster, Wild (Spiny) ♥♥
Snapper, Wild ♥♥
Grouper, Wild ♥♥
Flounder/Sole, Wild ♥♥
Halibut, Wild (Pacific & Atlantic) ♥♥
Ocean Perch, Wild ♥♥
Squid, Wild (Fried) ♥♥
Fish Sticks (Breaded) ♥♥


SEAFOOD PRODUCT   OMEGA-3s PER 3 OUNCE COOKED PORTION
Scallops, Wild < 200 milligrams
Shrimp, Wild & Farmed
Lobster, Wild (Northern)
Crab, Wild (Blue)
Cod, Wild
Haddock, Wild
Tilapia, Farmed
Catfish, Farmed
Mahimahi, Wild
Tuna, Wild (Yellowfin)
Orange Roughy, Wild
Surimi Product (Imitation Crab)


Source: USDA National Nutrient Database for Standard Reference