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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