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113 Fish Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Farmed Atlantic Salmon
    4252mg (266% AI) in 6oz fillet
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  2. Wild Atlantic Salmon (Cooked)
    3934mg (246% AI) in 6oz fillet
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  3. Cooked Pacific Herring
    3835mg (240% AI) in 1 fillet
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  4. Atlantic Herring
    3373mg (211% AI) in 1 fillet
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  5. Atlantic Mackerel (Raw)
    3124mg (195% AI) in 1 fillet
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  6. Cooked Coho Salmon (Wild, Moist Heat)
    3091mg (193% AI) in 6oz fillet
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  7. Bluefin Tuna (Cooked)
    2914mg (182% AI) in 6oz fillet
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  8. Cooked Coho Salmon (Farmed)
    2375mg (148% AI) in 6oz fillet
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  9. Farmed Atlantic Salmon (Raw)
    2234mg (140% AI) in 3 oz
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  10. Atlantic Mackerel (Cooked)
    2225mg (139% AI) in 6oz fillet
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  11. Cooked Coho Salmon (Wild)
    1889mg (118% AI) in 6oz fillet
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  12. Cooked Sablefish
    1827mg (114% AI) in 3 oz
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  13. Cooked Trout
    1742mg (109% AI) in 1 fillet
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  14. Cooked Sockeye Salmon
    1727mg (108% AI) in 6oz fillet
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  15. Canned Sardines
    1649mg (103% AI) in 1 cup, drained
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  16. Cooked Whitefish
    1602mg (100% AI) in 3 oz
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  17. Canned Eastern Oysters
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
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  18. Cooked Tilefish
    1572mg (98% AI) in 1/2 fillet
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  19. Wild Atlantic Salmon (Raw)
    1535mg (96% AI) in 3 oz
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  20. Cooked Pacific Oysters
    1346mg (84% AI) in 3 oz
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  21. Canned Salmon
    1344mg (84% AI) in 3 oz
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  22. Canned Sockeye Salmon (With Skin and Bones)
    1311mg (82% AI) in 3 oz
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  23. Anchovies (Raw)
    1303mg (81% AI) in 3 oz
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  24. Whitefish (Raw)
    1250mg (78% AI) in 3 oz
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  25. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
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  26. Striped Bass (Raw)
    1199mg (75% AI) in 1 fillet
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  27. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
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  28. Canned Pink Salmon (With Skin and Bones)
    1157mg (72% AI) in 3 oz
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  29. Canned Sockeye Salmon (With Bones)
    1138mg (71% AI) in 3 oz
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  30. Bluefin Tuna (Raw)
    1136mg (71% AI) in 3 oz
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  31. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
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  32. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
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  33. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
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  34. Cooked Swordfish
    913mg (57% AI) in 3 oz
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  35. Fish Roe (Cooked)
    888mg (56% AI) in 1 oz
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  36. Cooked Pompano
    869mg (54% AI) in 1 fillet
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  37. Cooked Smelt
    802mg (50% AI) in 3 oz
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  38. Cooked Clams
    798mg (50% AI) in 20 small
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  39. Canned White Tuna (Water Packed)
    791mg (49% AI) in 3 oz
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  40. Canned Shrimp
    778mg (49% AI) in 1 cup
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  41. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
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  42. Rainbow Trout (Raw)
    704mg (44% AI) in 1 fillet
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  43. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
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  44. Alaskan King Crab
    615mg (38% AI) in 1 leg
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  45. Pink Salmon (Raw)
    584mg (36% AI) in 3 oz
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  46. Cooked Snapper
    583mg (36% AI) in 1 fillet
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  47. Fresh Water Bass (Raw)
    567mg (35% AI) in 1 fillet
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  48. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
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  49. Cooked Grouper
    535mg (33% AI) in 1 fillet
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  50. Dungeness Crab (Raw)
    517mg (32% AI) in 1 crab
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  51. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
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  52. Cooked Sturgeon
    502mg (31% AI) in 3 oz
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  53. Cooked Pollock
    490mg (31% AI) in 3 oz
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  54. Cooked Eastern Oysters (Wild)
    489mg (31% AI) in 3 oz
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  55. Cooked Eastern Oysters (Farmed)
    474mg (30% AI) in 3 oz
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  56. Fried Calamari
    470mg (29% AI) in 3 oz
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  57. Cooked King Mackerel
    457mg (29% AI) in 3 oz
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  58. Cooked Eel
    452mg (28% AI) in 1 fillet
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  59. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
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  60. Flat Fish (Flounder or Sole)
    443mg (28% AI) in 1 fillet
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  61. Canned Anchovies
    435mg (27% AI) in 5 anchovies
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  62. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
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  63. Queen Crab (Cooked)
    415mg (26% AI) in 3 oz
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  64. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
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  65. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
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  66. Raw Pacific Oysters
    396mg (25% AI) in 1 medium
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  67. Cooked Whiting
    385mg (24% AI) in 1 fillet
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  68. Cooked Wild Eastern Oysters
    381mg (24% AI) in 6 medium
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  69. Cooked Catfish
    356mg (22% AI) in 1 fillet
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  70. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
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  71. Fish Roe
    342mg (21% AI) in 1 tbsp
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  72. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
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  73. Octopus (Cooked)
    325mg (20% AI) in 3 oz
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  74. Queen Crab (Raw)
    324mg (20% AI) in 3 oz
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  75. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
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  76. Blue Crab Cakes
    307mg (19% AI) in 1 cake
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  77. Cooked Skipjack
    298mg (19% AI) in 3 oz
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  78. Smoked Whitefish
    284mg (18% AI) in 1 cup, cooked
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  79. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
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  80. Raw Whiting
    260mg (16% AI) in 1 fillet
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  81. Cooked Haddock
    252mg (16% AI) in 1 fillet
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  82. Cooked Mahimahi
    250mg (16% AI) in 1 fillet
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  83. Cooked Shrimp
    245mg (15% AI) in 3 oz
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  84. Canned Blue Crab
    242mg (15% AI) in 1 cup
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  85. Cooked Lingcod
    239mg (15% AI) in 3 oz
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  86. Skipjack Tuna (Raw)
    232mg (15% AI) in 3 oz
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  87. Blue Crab
    224mg (14% AI) in 1 cup, flaked and pieces
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  88. Cooked Halibut
    224mg (14% AI) in 3 oz
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  89. Canned White Tuna (Oil Packed)
    224mg (14% AI) in 3 oz
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  90. Lobster (Cooked)
    220mg (14% AI) in 3 oz
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  91. Cooked Yellowfin Tuna
    213mg (13% AI) in 6oz fillet
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  92. Raw Tilapia
    197mg (12% AI) in 1 fillet
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  93. Cooked Cuttlefish
    192mg (12% AI) in 3 oz
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  94. Smoked Sturgeon
    175mg (11% AI) in 3 oz
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  95. Canned Clams
    162mg (10% AI) in 3 oz
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  96. Scallops
    159mg (10% AI) in 3 oz
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  97. Baked Conch
    152mg (10% AI) in 1 cup, sliced
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  98. Smoked Salmon
    149mg (9% AI) in 1 oz, boneless
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  99. Cooked Pacific Cod
    149mg (9% AI) in 1 fillet
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  100. Canned Atlantic Cod
    145mg (9% AI) in 3 oz
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  101. Crayfish
    142mg (9% AI) in 3 oz
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  102. Cooked Atlantic Perch
    142mg (9% AI) in 1 fillet
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  103. Squid (Raw)
    141mg (9% AI) in 1 oz, boneless
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  104. Cooked Crayfish
    139mg (9% AI) in 3 oz
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  105. Clams (Raw)
    111mg (7% AI) in 3 oz
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  106. Abalone (Cooked)
    91mg (6% AI) in 3 oz
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  107. Smoked Haddock
    78mg (5% AI) in 1 oz, boneless
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  108. Cooked Cod
    70mg (4% AI) in 3 oz
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  109. Raw Scallops
    34mg (2% AI) in 1 unit 2 large or 5 small
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  110. Imitation Crab Meat
    31mg (2% AI) in 3 oz
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  111. Yellowfin Tuna (Raw)
    30mg (2% AI) in 1 oz, boneless
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  112. Cooked Orange Roughy
    28mg (2% AI) in 3 oz
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  113. Whelk (Cooked)
    17mg (1% AI) in 3 oz
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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