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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