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