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Nutrient Ranking Tool

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200 Foods Highest in 20:5 n-3 (EPA)

Ranked by a Common Serving Size
  1. Oil Bearded Seal (Oogruk) (Alaska Native)
    9710mg in 100 grams
    Database: Standard Release (Source)
  2. Oil Spotted Seal (Alaska Native)
    3930mg in 100 grams
    Database: Standard Release (Source)
  3. Oil Beluga Whale (Alaska Native)
    2800mg in 100 grams
    Database: Standard Release (Source)
  4. Menhaden Oil
    1791mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  5. Cooked Pacific Herring
    1788mg in 1 fillet
    Database: Standard Release (Common) (Source)
  6. Salmon Oil
    1771mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  7. Mackerel Baked Or Broiled Fat Not Added In Cooking
    1646mg in 1 small fillet
    Database: FNDDS (Source)
  8. Mackerel Cooked Ns As To Cooking Method
    1598mg in 1 small fillet
    Database: FNDDS (Source)
  9. Mackerel Baked Or Broiled Fat Added In Cooking
    1598mg in 1 small fillet
    Database: FNDDS (Source)
  10. Sardine Oil
    1379mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  11. Atlantic Herring
    1300mg in 1 fillet
    Database: Standard Release (Common) (Source)
  12. Fish Mackerel Salted
    1295mg in 1 piece (5-1/2 inch x 1-1/2 inch x 1/2 inch)
    Database: Standard Release (Source)
  13. Mackerel Coated Baked Or Broiled Fat Added In Cooking
    1221mg in 1 small fillet
    Database: FNDDS (Source)
  14. Farmed Atlantic Salmon
    1173mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  15. Mackerel Coated Fried
    1115mg in 1 small fillet
    Database: FNDDS (Source)
  16. Atlantic Mackerel (Raw)
    1006mg in 1 fillet
    Database: Standard Release (Common) (Source)
  17. Salmon Red (Sockeye) Filets With Skin Smoked (Alaska Native)
    977mg in 1 filet
    Database: Standard Release (Source)
  18. Cooked Coho Salmon (Wild Moist Heat)
    923mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  19. Fish Shad American Raw
    923mg in 3 oz
    Database: Standard Release (Source)
  20. Smelt Dried (Alaska Native)
    910mg in 100 grams
    Database: Standard Release (Source)
  21. Fish Salmon Chinook Cooked Dry Heat
    859mg in 3 oz
    Database: Standard Release (Source)
  22. Atlantic Mackerel (Cooked)
    857mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  23. Fish Salmon Chinook Raw
    857mg in 3 oz
    Database: Standard Release (Source)
  24. Herring Oil
    853mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  25. Fish Herring Pacific Raw
    824mg in 3 oz
    Database: Standard Release (Source)
  26. Cooked Pacific Oysters
    745mg in 3 oz
    Database: Standard Release (Common) (Source)
  27. Cooked Sablefish
    737mg in 3 oz
    Database: Standard Release (Common) (Source)
  28. Farmed Atlantic Salmon (Raw)
    733mg in 3 oz
    Database: Standard Release (Common) (Source)
  29. Barracuda Baked Or Broiled Fat Not Added In Cooking
    724mg in 1 small fillet
    Database: FNDDS (Source)
  30. Barracuda Steamed Or Poached
    723mg in 1 small fillet
    Database: FNDDS (Source)
  31. Canned Sardines
    705mg in 1 cup, drained
    Database: Standard Release (Common) (Source)
  32. Barracuda Cooked Ns As To Cooking Method
    704mg in 1 small fillet
    Database: FNDDS (Source)
  33. Barracuda Baked Or Broiled Fat Added In Cooking
    704mg in 1 small fillet
    Database: FNDDS (Source)
  34. Wild Atlantic Salmon (Cooked)
    699mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  35. Cooked Coho Salmon (Farmed)
    694mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  36. Cooked Coho Salmon (Wild)
    682mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  37. Shark Baked Or Broiled Fat Not Added In Cooking
    677mg in 1 small fillet
    Database: FNDDS (Source)
  38. Shark Steamed Or Poached
    675mg in 1 small fillet
    Database: FNDDS (Source)
  39. Cooked Trout
    669mg in 1 fillet
    Database: Standard Release (Common) (Source)
  40. Shark Cooked Ns As To Cooking Method
    658mg in 1 small fillet
    Database: FNDDS (Source)
  41. Shark Baked Or Broiled Fat Added In Cooking
    658mg in 1 small fillet
    Database: FNDDS (Source)
  42. Bluefin Tuna (Cooked)
    617mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  43. Herring Dried Salted
    616mg in 1 oz, boneless
    Database: FNDDS (Source)
  44. Fish Salmon Chum Dried (Alaska Native)
    610mg in 100 grams
    Database: Standard Release (Source)
  45. Fish Salmon Red (Sockeye) Canned Smoked (Alaska Native)
    600mg in 100 grams
    Database: Standard Release (Source)
  46. Fish Sablefish Raw
    575mg in 3 oz
    Database: Standard Release (Source)
  47. Canned Eastern Oysters
    574mg in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) (Source)
  48. Fish Halibut Greenland Cooked Dry Heat
    573mg in 3 oz
    Database: Standard Release (Source)
  49. Barracuda Coated Baked Or Broiled Fat Added In Cooking
    537mg in 1 small fillet
    Database: FNDDS (Source)
  50. Shark Coated Baked Or Broiled Fat Not Added In Cooking
    525mg in 1 small fillet
    Database: FNDDS (Source)
  51. Carp Baked Or Broiled Fat Not Added In Cooking
    510mg in 1 small fillet
    Database: FNDDS (Source)
  52. Sardines Dried
    509mg in 1 oz
    Database: FNDDS (Source)
  53. Carp Steamed Or Poached
    508mg in 1 small fillet
    Database: FNDDS (Source)
  54. Cooked Sockeye Salmon
    508mg in 6oz fillet
    Database: Standard Release (Common) (Source)
  55. Shark Coated Baked Or Broiled Fat Added In Cooking
    502mg in 1 small fillet
    Database: FNDDS (Source)
  56. Carp Baked Or Broiled Fat Added In Cooking
    495mg in 1 small fillet
    Database: FNDDS (Source)
  57. Fish Salmon Coho (Silver) Raw (Alaska Native)
    491mg in 100 grams
    Database: Standard Release (Source)
  58. Barracuda Coated Fried
    490mg in 1 small fillet
    Database: FNDDS (Source)
  59. Squid Baked Or Broiled Fat Added In Cooking
    473mg in 1 squid
    Database: FNDDS (Source)
  60. Fish Wolffish Atlantic Cooked Dry Heat
    468mg in 1/2 fillet
    Database: Standard Release (Source)
  61. Fish Salmon King With Skin Kippered (Alaska Native)
    460mg in 100 grams
    Database: Standard Release (Source)
  62. Shark Coated Fried
    459mg in 1 small fillet
    Database: FNDDS (Source)
  63. Anchovies (Raw)
    457mg in 3 oz
    Database: Standard Release (Common) (Source)
  64. Canned Sockeye Salmon (With Skin And Bones)
    452mg in 3 oz
    Database: Standard Release (Common) (Source)
  65. Mussels With Tomato-Based Sauce
    451mg in 1 cup
    Database: FNDDS (Source)
  66. Fish Halibut Greenland Raw
    447mg in 3 oz
    Database: Standard Release (Source)
  67. Fish Salmon King (Chinook) Raw (Alaska Native)
    440mg in 100 grams
    Database: Standard Release (Source)
  68. Canned Salmon
    440mg in 3 oz
    Database: Standard Release (Common) (Source)
  69. Fish Caviar Black And Red Granular
    439mg in 1 tbsp
    Database: Standard Release (Source)
  70. Fish Mackerel Pacific And Jack Mixed Species Raw
    433mg in 3 oz
    Database: Standard Release (Source)
  71. Fish Mackerel Spanish Cooked Dry Heat
    429mg in 1 fillet
    Database: Standard Release (Source)
  72. Fish Whitefish Dried (Alaska Native)
    420mg in 100 grams
    Database: Standard Release (Source)
  73. Canned Sockeye Salmon (With Bones)
    418mg in 3 oz
    Database: Standard Release (Common) (Source)
  74. Fish Salmon Chum Canned Drained Solids With Bone
    402mg in 3 oz
    Database: Standard Release (Source)
  75. Alaskan King Crab
    395mg in 1 leg
    Database: Standard Release (Common) (Source)
  76. Carp Coated Baked Or Broiled Fat Not Added In Cooking
    394mg in 1 small fillet
    Database: FNDDS (Source)
  77. Salmon Baked Or Broiled Made Without Fat
    389mg in 1 small fillet
    Database: FNDDS (Source)
  78. Salmon Steamed Or Poached
    389mg in 1 small fillet
    Database: FNDDS (Source)
  79. Salmon Baked Or Broiled Made With Cooking Spray
    388mg in 1 small fillet
    Database: FNDDS (Source)
  80. Stewed Salmon Puerto Rican Style
    382mg in 1 cup
    Database: FNDDS (Source)
  81. Salmon Cooked Ns As To Cooking Method
    379mg in 1 small fillet
    Database: FNDDS (Source)
  82. Salmon Baked Or Broiled Made With Oil
    379mg in 1 small fillet
    Database: FNDDS (Source)
  83. Fish Bluefish Cooked Dry Heat
    378mg in 1 fillet
    Database: Standard Release (Source)
  84. Fish Bluefish Raw
    378mg in 1 fillet
    Database: Standard Release (Source)
  85. Salmon Baked Or Broiled Made With Butter
    377mg in 1 small fillet
    Database: FNDDS (Source)
  86. Salmon Baked Or Broiled Made With Margarine
    377mg in 1 small fillet
    Database: FNDDS (Source)
  87. Carp Coated Baked Or Broiled Fat Added In Cooking
    377mg in 1 small fillet
    Database: FNDDS (Source)
  88. Steelhead Trout Boiled Canned (Alaska Native)
    376mg in 100 grams
    Database: Standard Release (Source)
  89. Canned Shrimp
    375mg in 1 cup
    Database: Standard Release (Common) (Source)
  90. Gefilte Fish
    372mg in 1 cup
    Database: FNDDS (Source)
  91. Canned Sockeye Salmon
    371mg in 3 oz
    Database: Standard Release (Common) (Source)
  92. Fish Salmon Coho Wild Raw
    365mg in 3 oz
    Database: Standard Release (Source)
  93. Fish Roe (Cooked)
    358mg in 1 oz
    Database: Standard Release (Common) (Source)
  94. Salmon Salad
    358mg in 1 cup
    Database: FNDDS (Source)
  95. Dungeness Crab (Raw)
    357mg in 1 crab
    Database: Standard Release (Common) (Source)
  96. Oyster Pie
    348mg in 1 pie
    Database: FNDDS (Source)
  97. Sardine Sandwich With Lettuce And Spread
    347mg in 1 sandwich
    Database: FNDDS (Source)
  98. Carp Cooked Ns As To Cooking Method
    345mg in 1 small fillet
    Database: FNDDS (Source)
  99. Carp Coated Fried
    345mg in 1 small fillet
    Database: FNDDS (Source)
  100. Cooked Whitefish
    345mg in 3 oz
    Database: Standard Release (Common) (Source)
  101. Roe Shad Cooked
    337mg in 1 oz
    Database: FNDDS (Source)
  102. Shrimp With Lobster Sauce
    335mg in 1 cup
    Database: FNDDS (Source)
  103. Fish Salmon Sockeye (Red) Raw (Alaska Native)
    330mg in 100 grams
    Database: Standard Release (Source)
  104. Fish Salmon Red Canned Bones Removed (Alaska Native)
    330mg in 100 grams
    Database: Standard Release (Source)
  105. Raw Coho Salmon
    327mg in 3 oz
    Database: Standard Release (Common) (Source)
  106. Lobster With Bread Stuffing Baked
    320mg in 1 lobster
    Database: FNDDS (Source)
  107. Mackerel Cake Or Patty
    318mg in 1 cake or patty
    Database: FNDDS (Source)
  108. Squid Canned
    314mg in 1 cup
    Database: FNDDS (Source)
  109. Salmon Coated Fried Made Without Fat
    311mg in 1 small fillet
    Database: FNDDS (Source)
  110. Cod Liver Oil
    310mg in 1 tsp
    Database: Standard Release (Common) (Source)
  111. Salmon Coated Fried Made With Cooking Spray
    309mg in 1 small fillet
    Database: FNDDS (Source)
  112. Trout Baked Or Broiled Made Without Fat
    308mg in 1 small fillet
    Database: FNDDS (Source)
  113. Trout Steamed Or Poached
    308mg in 1 small fillet
    Database: FNDDS (Source)
  114. Mullet Baked Or Broiled Fat Not Added In Cooking
    308mg in 1 small fillet
    Database: FNDDS (Source)
  115. Mullet Steamed Or Poached
    308mg in 1 small fillet
    Database: FNDDS (Source)
  116. Trout Baked Or Broiled Made With Cooking Spray
    307mg in 1 small fillet
    Database: FNDDS (Source)
  117. Shrimp Creole With Rice
    306mg in 1 cup
    Database: FNDDS (Source)
  118. Salmon Soup Cream Style
    303mg in 1 cup
    Database: FNDDS (Source)
  119. Salmon Coated Baked Or Broiled Made Without Fat
    303mg in 1 small fillet
    Database: FNDDS (Source)
  120. Fish Sucker White Cooked Dry Heat
    303mg in 1 fillet
    Database: Standard Release (Source)
  121. Salmon Coated Baked Or Broiled Made With Cooking Spray
    301mg in 1 small fillet
    Database: FNDDS (Source)
  122. Cooked Smelt
    300mg in 3 oz
    Database: Standard Release (Common) (Source)
  123. Trout Cooked Ns As To Cooking Method
    299mg in 1 small fillet
    Database: FNDDS (Source)
  124. Trout Baked Or Broiled Made With Oil
    299mg in 1 small fillet
    Database: FNDDS (Source)
  125. Trout Baked Or Broiled Made With Butter
    299mg in 1 small fillet
    Database: FNDDS (Source)
  126. Trout Baked Or Broiled Made With Margarine
    299mg in 1 small fillet
    Database: FNDDS (Source)
  127. Mullet Baked Or Broiled Fat Added In Cooking
    299mg in 1 small fillet
    Database: FNDDS (Source)
  128. Cooked Spiny Lobster
    290mg in 3 oz
    Database: Standard Release (Common) (Source)
  129. Salmon Coated Baked Or Broiled Made With Oil
    289mg in 1 small fillet
    Database: FNDDS (Source)
  130. Salmon Coated Baked Or Broiled Made With Butter
    289mg in 1 small fillet
    Database: FNDDS (Source)
  131. Salmon Coated Baked Or Broiled Made With Margarine
    289mg in 1 small fillet
    Database: FNDDS (Source)
  132. Canned Pink Salmon (With Skin And Bones)
    284mg in 3 oz
    Database: Standard Release (Common) (Source)
  133. Mollusks Mussel Blue Raw
    282mg in 1 cup
    Database: Standard Release (Source)
  134. Queen Crab (Cooked)
    282mg in 3 oz
    Database: Standard Release (Common) (Source)
  135. Shrimp Gumbo
    281mg in 1 cup
    Database: FNDDS (Source)
  136. Fish Mackerel Spanish Raw
    280mg in 3 oz
    Database: Standard Release (Source)
  137. Seal Bearded (Oogruk) Meat Dried In Oil (Alaska Native)
    280mg in 100 grams
    Database: Standard Release (Source)
  138. Fish Salmon Pink Canned Total Can Contents
    275mg in 3 oz
    Database: Standard Release (Source)
  139. Wild Atlantic Salmon (Raw)
    273mg in 3 oz
    Database: Standard Release (Common) (Source)
  140. Flounder With Crab Stuffing
    271mg in 1 piece
    Database: FNDDS (Source)
  141. Fish Shark Mixed Species Raw
    269mg in 3 oz
    Database: Standard Release (Source)
  142. Whitefish (Raw)
    269mg in 3 oz
    Database: Standard Release (Common) (Source)
  143. Cooked Striped Bass
    269mg in 1 fillet
    Database: Standard Release (Common) (Source)
  144. Striped Bass (Raw)
    269mg in 1 fillet
    Database: Standard Release (Common) (Source)
  145. Oyster Sauce
    266mg in 1 cup
    Database: FNDDS (Source)
  146. Steelhead Trout Dried Flesh (Shoshone Bannock)
    266mg in 100 grams
    Database: Standard Release (Source)
  147. Watercress Broth With Shrimp
    265mg in 1 cup
    Database: FNDDS (Source)
  148. Shrimp Salad
    264mg in 1 cup
    Database: FNDDS (Source)
  149. Lomi Salmon
    264mg in 1 cup
    Database: FNDDS (Source)
  150. Salmon Coated Fried Made With Oil
    264mg in 1 small fillet
    Database: FNDDS (Source)
  151. Salmon Coated Fried Made With Butter
    264mg in 1 small fillet
    Database: FNDDS (Source)
  152. Salmon Coated Fried Made With Margarine
    264mg in 1 small fillet
    Database: FNDDS (Source)
  153. Fish Wolffish Atlantic Raw
    261mg in 3 oz
    Database: Standard Release (Source)
  154. Fish Salmon Red (Sockeye) Kippered (Alaska Native)
    260mg in 100 grams
    Database: Standard Release (Source)
  155. Fish Ns As To Type Steamed
    259mg in 1 small fillet
    Database: FNDDS (Source)
  156. Fish Carp Cooked Dry Heat
    259mg in 3 oz
    Database: Standard Release (Source)
  157. Cooked Tilefish
    258mg in 1/2 fillet
    Database: Standard Release (Common) (Source)
  158. Fish Salmon Chum Cooked Dry Heat
    254mg in 3 oz
    Database: Standard Release (Source)
  159. Fish Sablefish Smoked
    253mg in 1 oz
    Database: Standard Release (Source)
  160. Fish Drum Freshwater Cooked Dry Heat
    251mg in 3 oz
    Database: Standard Release (Source)
  161. Pompano Baked Or Broiled Fat Not Added In Cooking
    249mg in 1 small fillet
    Database: FNDDS (Source)
  162. Pompano Steamed Or Poached
    249mg in 1 small fillet
    Database: FNDDS (Source)
  163. Shrimp Teriyaki
    249mg in 1 cup
    Database: FNDDS (Source)
  164. Trout Coated Fried Made Without Fat
    246mg in 1 small fillet
    Database: FNDDS (Source)
  165. Trout Coated Fried Made With Cooking Spray
    245mg in 1 small fillet
    Database: FNDDS (Source)
  166. Fish Halibut Cooked With Skin (Alaska Native)
    243mg in 100 grams
    Database: Standard Release (Source)
  167. Pompano Cooked Ns As To Cooking Method
    242mg in 1 small fillet
    Database: FNDDS (Source)
  168. Pompano Baked Or Broiled Fat Added In Cooking
    242mg in 1 small fillet
    Database: FNDDS (Source)
  169. Bluefin Tuna (Raw)
    241mg in 3 oz
    Database: Standard Release (Common) (Source)
  170. Trout Coated Baked Or Broiled Made Without Fat
    240mg in 1 small fillet
    Database: FNDDS (Source)
  171. Pickled Herring
    239mg in 1 oz, boneless
    Database: Standard Release (Common) (Source)
  172. Cooked Dungeness Crab
    239mg in 3 oz
    Database: Standard Release (Common) (Source)
  173. Trout Coated Baked Or Broiled Made With Cooking Spray
    238mg in 1 small fillet
    Database: FNDDS (Source)
  174. Cooked Blue Mussels
    235mg in 3 oz
    Database: Standard Release (Common) (Source)
  175. Fish Smelt Rainbow Raw
    234mg in 3 oz
    Database: Standard Release (Source)
  176. Cooked Eastern Oysters (Wild)
    233mg in 3 oz
    Database: Standard Release (Common) (Source)
  177. Canned Pink Salmon
    233mg in 3 oz
    Database: Standard Release (Common) (Source)
  178. Fish Broth
    232mg in 1 cup
    Database: Standard Release (Source)
  179. Swordfish Baked Or Broiled Fat Not Added In Cooking
    230mg in 1 small fillet
    Database: FNDDS (Source)
  180. Swordfish Steamed Or Poached
    230mg in 1 small fillet
    Database: FNDDS (Source)
  181. Sea Bass Baked Or Broiled Fat Not Added In Cooking
    229mg in 1 small fillet
    Database: FNDDS (Source)
  182. Trout Coated Baked Or Broiled Made With Oil
    229mg in 1 small fillet
    Database: FNDDS (Source)
  183. Mullet Coated Baked Or Broiled Fat Added In Cooking
    229mg in 1 small fillet
    Database: FNDDS (Source)
  184. Sea Bass Steamed Or Poached
    228mg in 1 small fillet
    Database: FNDDS (Source)
  185. Trout Coated Baked Or Broiled Made With Butter
    228mg in 1 small fillet
    Database: FNDDS (Source)
  186. Trout Coated Baked Or Broiled Made With Margarine
    228mg in 1 small fillet
    Database: FNDDS (Source)
  187. Crustaceans Spiny Lobster Mixed Species Raw
    225mg in 3 oz
    Database: Standard Release (Source)
  188. Fish Whitefish Eggs (Alaska Native)
    225mg in 100 grams
    Database: Standard Release (Source)
  189. Sea Bass Cooked Ns As To Cooking Method
    223mg in 1 small fillet
    Database: FNDDS (Source)
  190. Sea Bass Baked Or Broiled Fat Added In Cooking
    223mg in 1 small fillet
    Database: FNDDS (Source)
  191. Swordfish Cooked Ns As To Cooking Method
    223mg in 1 small fillet
    Database: FNDDS (Source)
  192. Swordfish Baked Or Broiled Fat Added In Cooking
    223mg in 1 small fillet
    Database: FNDDS (Source)
  193. Queen Crab (Raw)
    220mg in 3 oz
    Database: Standard Release (Common) (Source)
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