113 Fish Highest in Omega 3s
Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
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Atlantic Herring
(Fish Herring Atlantic Cooked Dry Heat)
3373mg
(211% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Trout
(Fish Trout Rainbow Wild Cooked Dry Heat)
1742mg
(109% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Canned Sardines
(Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
1649mg
(103% AI)
in 1 cup, drained
Database: Standard Release (Common)
(Source)
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Cooked Whitefish
(Fish Whitefish Mixed Species Cooked Dry Heat)
1602mg
(100% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Eastern Oysters
(Mollusks Oyster Eastern Canned)
1591mg
(99% AI)
in 1 can (12 oz), oysters and liquid
Database: Standard Release (Common)
(Source)
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Cooked Tilefish
(Fish Tilefish Cooked Dry Heat)
1572mg
(98% AI)
in 1/2 fillet
Database: Standard Release (Common)
(Source)
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Canned Salmon
(Fish Salmon Sockeye Canned Drained Solids)
1344mg
(84% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Whitefish (Raw)
(Fish Whitefish Mixed Species Raw)
1250mg
(78% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Sockeye Salmon
(Salmon Sockeye Canned Drained Solids Without Skin And Bones)
1170mg
(73% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Pink Salmon
(Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
1005mg
(63% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Sea Bass
(Fish Sea Bass Mixed Species Cooked Dry Heat)
927mg
(58% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Fish Roe (Cooked)
(Fish Roe Mixed Species Cooked Dry Heat)
888mg
(56% AI)
in 1 oz
Database: Standard Release (Common)
(Source)
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Cooked Pompano
(Fish Pompano Florida Cooked Dry Heat)
869mg
(54% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Smelt
(Fish Smelt Rainbow Cooked Dry Heat)
802mg
(50% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Shrimp
(Crustaceans Shrimp Mixed Species Canned)
778mg
(49% AI)
in 1 cup
Database: Standard Release (Common)
(Source)
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Alaskan King Crab
(Crustaceans Crab Alaska King Cooked Moist Heat)
615mg
(38% AI)
in 1 leg
Database: Standard Release (Common)
(Source)
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Cooked Snapper
(Fish Snapper Mixed Species Cooked Dry Heat)
583mg
(36% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Grouper
(Fish Grouper Mixed Species Cooked Dry Heat)
535mg
(33% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Kippered Herring
(Fish Herring Atlantic Kippered)
503mg
(31% AI)
in 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
Database: Standard Release (Common)
(Source)
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Cooked Sturgeon
(Fish Sturgeon Mixed Species Cooked Dry Heat)
502mg
(31% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Pollock
(Fish Pollock Atlantic Cooked Dry Heat)
490mg
(31% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Fried Calamari
(Mollusks Squid Mixed Species Cooked Fried)
470mg
(29% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Eel
(Fish Eel Mixed Species Cooked Dry Heat)
452mg
(28% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Spiny Lobster
(Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
451mg
(28% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Anchovies
(Fish Anchovy European Canned In Oil Drained Solids)
435mg
(27% AI)
in 5 anchovies
Database: Standard Release (Common)
(Source)
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Pickled Herring
(Fish Herring Atlantic Pickled)
417mg
(26% AI)
in 1 oz, boneless
Database: Standard Release (Common)
(Source)
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Cooked Tilapia
(Fish Tilapia Cooked Dry Heat)
408mg
(26% AI)
in 6oz fillet
Database: Standard Release (Common)
(Source)
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Cooked Whiting
(Fish Whiting Mixed Species Cooked Dry Heat)
385mg
(24% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Clams
(Mollusks Clam Mixed Species Cooked Moist Heat)
357mg
(22% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Catfish
(Fish Catfish Channel Wild Cooked Dry Heat)
356mg
(22% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Fish Roe
(Fish Roe Mixed Species Raw)
342mg
(21% AI)
in 1 tbsp
Database: Standard Release (Common)
(Source)
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Cooked Alaska Pollock
(Fish Pollock Alaska Cooked Dry Heat (May Contain Additives To Retain Moisture))
325mg
(20% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Octopus (Cooked)
(Mollusks Octopus Common Cooked Moist Heat)
325mg
(20% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Blue Crab Cakes
(Crustaceans Crab Blue Crab Cakes Home Recipe)
307mg
(19% AI)
in 1 cake
Database: Standard Release (Common)
(Source)
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Cooked Skipjack
(Fish Tuna Skipjack Fresh Cooked Dry Heat)
298mg
(19% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Smoked Whitefish
(Fish Whitefish Mixed Species Smoked)
284mg
(18% AI)
in 1 cup, cooked
Database: Standard Release (Common)
(Source)
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Raw Whiting
(Fish Whiting Mixed Species Raw)
260mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Haddock
(Fish Haddock Cooked Dry Heat)
252mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Mahimahi
(Fish Mahimahi Cooked Dry Heat)
250mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Shrimp
(Crustaceans Shrimp Mixed Species Cooked Moist Heat (May Contain Additives To Retain Moisture))
245mg
(15% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Lingcod
(Fish Lingcod Cooked Dry Heat)
239mg
(15% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Cooked Halibut
(Fish Halibut Atlantic And Pacific Cooked Dry Heat)
224mg
(14% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Blue Crab
(Crustaceans Crab Blue Cooked Moist Heat)
224mg
(14% AI)
in 1 cup, flaked and pieces
Database: Standard Release (Common)
(Source)
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Lobster (Cooked)
(Crustaceans Lobster Northern Cooked Moist Heat)
220mg
(14% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Raw Tilapia
(Fish Tilapia Raw)
197mg
(12% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Cooked Cuttlefish
(Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
192mg
(12% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Smoked Sturgeon
(Fish Sturgeon Mixed Species Smoked)
175mg
(11% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Canned Clams
(Mollusks Clam Mixed Species Canned Drained Solids)
162mg
(10% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Scallops
(Mollusks Scallop (Bay And Sea) Cooked Steamed)
159mg
(10% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Baked Conch
(Mollusks Conch Baked Or Broiled)
152mg
(10% AI)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Smoked Salmon
(Fish Salmon Chinook Smoked)
149mg
(9% AI)
in 1 oz, boneless
Database: Standard Release (Common)
(Source)
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Cooked Pacific Cod
(Fish Cod Pacific Cooked Dry Heat (May Contain Additives To Retain Moisture))
149mg
(9% AI)
in 1 fillet
Database: Standard Release (Common)
(Source)
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Crayfish
(Crustaceans Crayfish Mixed Species Wild Cooked Moist Heat)
142mg
(9% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Squid (Raw)
(Mollusks Squid Mixed Species Raw)
141mg
(9% AI)
in 1 oz, boneless
Database: Standard Release (Common)
(Source)
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Cooked Crayfish
(Crustaceans Crayfish Mixed Species Farmed Cooked Moist Heat)
139mg
(9% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Clams (Raw)
(Mollusks Clam Mixed Species Raw)
111mg
(7% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Abalone (Cooked)
(Mollusks Abalone Mixed Species Cooked Fried)
91mg
(6% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Smoked Haddock
(Fish Haddock Smoked)
78mg
(5% AI)
in 1 oz, boneless
Database: Standard Release (Common)
(Source)
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Cooked Cod
(Fish Cod Pacific Cooked)
70mg
(4% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Raw Scallops
(Mollusks Scallop Mixed Species Raw)
34mg
(2% AI)
in 1 unit 2 large or 5 small
Database: Standard Release (Common)
(Source)
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Imitation Crab Meat
(Crustaceans Crab Alaska King Imitation Made From Surimi)
31mg
(2% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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Whelk (Cooked)
(Mollusks Whelk Unspecified Cooked Moist Heat)
17mg
(1% AI)
in 3 oz
Database: Standard Release (Common)
(Source)
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