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111 Fish Highest in Omega 3s

Ranked by a serving size.
1600mg Omega 3s = 100% AI
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Farmed Atlantic Salmon
    4252mg (266% AI) in 6oz fillet
  2. Wild Atlantic Salmon (Cooked)
    3934mg (246% AI) in 6oz fillet
  3. Cooked Pacific Herring
    3835mg (240% AI) in 1 fillet
  4. Atlantic Herring
    3373mg (211% AI) in 1 fillet
  5. Atlantic Mackerel (Raw)
    3124mg (195% AI) in 1 fillet
  6. Bluefin Tuna (Cooked)
    2914mg (182% AI) in 6oz fillet
  7. Cooked Coho Salmon (Farmed)
    2375mg (148% AI) in 6oz fillet
  8. Farmed Atlantic Salmon (Raw)
    2234mg (140% AI) in 3 oz
  9. Atlantic Mackerel (Cooked)
    2225mg (139% AI) in 6oz fillet
  10. Cooked Coho Salmon (Wild)
    1889mg (118% AI) in 6oz fillet
  11. Cooked Sablefish
    1827mg (114% AI) in 3 oz
  12. Cooked Trout
    1742mg (109% AI) in 1 fillet
  13. Cooked Sockeye Salmon
    1727mg (108% AI) in 6oz fillet
  14. Canned Sardines
    1649mg (103% AI) in 1 cup, drained
  15. Cooked Whitefish
    1602mg (100% AI) in 3 oz
  16. Canned Eastern Oysters
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
  17. Cooked Tilefish
    1572mg (98% AI) in 1/2 fillet
  18. Wild Atlantic Salmon (Raw)
    1535mg (96% AI) in 3 oz
  19. Cooked Pacific Oysters
    1346mg (84% AI) in 3 oz
  20. Canned Salmon
    1344mg (84% AI) in 3 oz
  21. Anchovies (Raw)
    1303mg (81% AI) in 3 oz
  22. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
  23. Striped Bass (Raw)
    1199mg (75% AI) in 1 fillet
  24. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
  25. Bluefin Tuna (Raw)
    1136mg (71% AI) in 3 oz
  26. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
  27. Fish caviar black and red granular
    1088mg (68% AI) in 1 tbsp
  28. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
  29. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
  30. Cooked Swordfish
    913mg (57% AI) in 3 oz
  31. Fish Roe (Cooked)
    888mg (56% AI) in 1 oz
  32. Cooked Pompano
    869mg (54% AI) in 1 fillet
  33. Cooked Smelt
    802mg (50% AI) in 3 oz
  34. Cooked Clams
    798mg (50% AI) in 20 small
  35. Canned White Tuna (Water Packed)
    791mg (49% AI) in 3 oz
  36. Canned Shrimp
    778mg (49% AI) in 1 cup
  37. Fish trout mixed species cooked dry heat
    777mg (49% AI) in 1 fillet
  38. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
  39. Rainbow Trout (Raw)
    704mg (44% AI) in 1 fillet
  40. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
  41. Alaskan King Crab
    615mg (38% AI) in 1 leg
  42. Pink Salmon (Raw)
    584mg (36% AI) in 3 oz
  43. Cooked Snapper
    583mg (36% AI) in 1 fillet
  44. Fish bass freshwater mixed species cooked dry heat
    571mg (36% AI) in 1 fillet
  45. Fresh Water Bass (Raw)
    567mg (35% AI) in 1 fillet
  46. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
  47. Cooked Grouper
    535mg (33% AI) in 1 fillet
  48. Dungeness Crab (Raw)
    517mg (32% AI) in 1 crab
  49. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
  50. Cooked Sturgeon
    502mg (31% AI) in 3 oz
  51. Cooked Pollock
    490mg (31% AI) in 3 oz
  52. Cooked Eastern Oysters (Wild)
    489mg (31% AI) in 3 oz
  53. Cooked Eastern Oysters (Farmed)
    474mg (30% AI) in 3 oz
  54. Fried Calamari
    470mg (29% AI) in 3 oz
  55. Cooked King Mackerel
    457mg (29% AI) in 3 oz
  56. Cooked Eel
    452mg (28% AI) in 1 fillet
  57. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
  58. Canned Anchovies
    435mg (27% AI) in 5 anchovies
  59. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
  60. Queen Crab (Cooked)
    415mg (26% AI) in 3 oz
  61. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
  62. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
  63. Raw Pacific Oysters
    396mg (25% AI) in 1 medium
  64. Cooked Whiting
    385mg (24% AI) in 1 fillet
  65. Cooked Wild Eastern Oysters
    381mg (24% AI) in 6 medium
  66. Dried Salted Atlantic Cod
    378mg (24% AI) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  67. Cooked Catfish
    356mg (22% AI) in 1 fillet
  68. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
  69. Fish Roe
    342mg (21% AI) in 1 tbsp
  70. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
  71. Octopus (Cooked)
    325mg (20% AI) in 3 oz
  72. Queen Crab (Raw)
    324mg (20% AI) in 3 oz
  73. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
  74. Blue Crab Cakes
    307mg (19% AI) in 1 cake
  75. Cooked Skipjack
    298mg (19% AI) in 3 oz
  76. Smoked Whitefash
    284mg (18% AI) in 1 cup, cooked
  77. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
  78. Raw Whiting
    260mg (16% AI) in 1 fillet
  79. Cooked Haddock
    252mg (16% AI) in 1 fillet
  80. Cooked Mahimahi
    250mg (16% AI) in 1 fillet
  81. Cooked Shrimp
    245mg (15% AI) in 3 oz
  82. Canned Blue Crab
    242mg (15% AI) in 1 cup
  83. Cooked Lingcod
    239mg (15% AI) in 3 oz
  84. Skipjack Tuna (Raw)
    232mg (15% AI) in 3 oz
  85. Blue Crab
    224mg (14% AI) in 1 cup, flaked and pieces
  86. Cooked Halibut
    224mg (14% AI) in 3 oz
  87. Canned White Tuna (Oil Packed)
    224mg (14% AI) in 3 oz
  88. Lobster (Cooked)
    220mg (14% AI) in 3 oz
  89. Cooked Yellowfin Tuna
    213mg (13% AI) in 6oz fillet
  90. Raw Tilapia
    197mg (12% AI) in 1 fillet
  91. Cooked Cuttlefish
    192mg (12% AI) in 3 oz
  92. Smoked Sturgeon
    175mg (11% AI) in 3 oz
  93. Canned Clams
    162mg (10% AI) in 3 oz
  94. Scallops
    159mg (10% AI) in 3 oz
  95. Baked Conch
    152mg (10% AI) in 1 cup, sliced
  96. Smoked Salmon
    149mg (9% AI) in 1 oz, boneless
  97. Cooked Pacific Cod
    149mg (9% AI) in 1 fillet
  98. Canned Atlantic Cod
    145mg (9% AI) in 3 oz
  99. Crayfish
    142mg (9% AI) in 3 oz
  100. Cooked Atlantic Perch
    142mg (9% AI) in 1 fillet
  101. Squid (Raw)
    141mg (9% AI) in 1 oz, boneless
  102. Cooked Crayfish
    139mg (9% AI) in 3 oz
  103. Clams (Raw)
    111mg (7% AI) in 3 oz
  104. Abalone (Cooked)
    91mg (6% AI) in 3 oz
  105. Smoked Haddock
    78mg (5% AI) in 1 oz, boneless
  106. Cooked Cod
    70mg (4% AI) in 3 oz
  107. Raw Scallops
    34mg (2% AI) in 1 unit 2 large or 5 small
  108. Imitation Crab Meat
    31mg (2% AI) in 3 oz
  109. Yellowfin Tuna (Raw)
    30mg (2% AI) in 1 oz, boneless
  110. Cooked Orange Roughy
    28mg (2% AI) in 3 oz
  111. Whelk (Cooked)
    17mg (1% AI) in 3 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.