Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Fish Highest in Omega 3s

109 results
Name
Omega 3s
Data source
+ 1
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
3.939g (246% AI)
Standard Release (Common)
+ 2
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
3.754g (235% AI)
Standard Release (Common)
+ 3
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
3.377g (211% AI)
Standard Release (Common)
+ 4
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
2.982g (186% AI)
Standard Release (Common)
+ 5
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
2.836g (177% AI)
Standard Release (Common)
+ 6
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
2.829g (177% AI)
Standard Release (Common)
+ 7
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
2.812g (176% AI)
Standard Release (Common)
+ 8
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
2.225g (139% AI)
Standard Release (Common)
+ 9
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
2.174g (136% AI)
Standard Release (Common)
+ 10
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
2.131g (133% AI)
Standard Release (Common)
+ 11
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1.8g (113% AI)
Standard Release (Common)
+ 12
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
1.703g (106% AI)
Standard Release (Common)
+ 13
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
1.618g (101% AI)
Standard Release (Common)
+ 14
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1.572g (98% AI)
Standard Release (Common)
+ 15
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
1.548g (97% AI)
Standard Release (Common)
+ 16
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
1.465g (92% AI)
Standard Release (Common)
+ 17
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1.463g (91% AI)
Standard Release (Common)
+ 18
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1.413g (88% AI)
Standard Release (Common)
+ 19
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
1.33g (83% AI)
Standard Release (Common)
+ 20
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
1.256g (79% AI)
Standard Release (Common)
+ 21
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
1.249g (78% AI)
Standard Release (Common)
+ 22
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
1.212g (76% AI)
Standard Release (Common)
+ 23
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
1.208g (76% AI)
Standard Release (Common)
+ 24
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
1.204g (75% AI)
Standard Release (Common)
+ 25
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1.199g (75% AI)
Standard Release (Common)
+ 26
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1.199g (75% AI)
Standard Release (Common)
+ 27
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
1.104g (69% AI)
Standard Release (Common)
+ 28
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1.103g (69% AI)
Standard Release (Common)
+ 29
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
1.048g (66% AI)
Standard Release (Common)
+ 30
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
1.038g (65% AI)
Standard Release (Common)
+ 31
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
1.025g (64% AI)
Standard Release (Common)
+ 32
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
0.913g (57% AI)
Standard Release (Common)
+ 33
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
0.907g (57% AI)
Standard Release (Common)
+ 34
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
0.884g (55% AI)
Standard Release (Common)
+ 35
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
0.881g (55% AI)
Standard Release (Common)
+ 36
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
0.869g (54% AI)
Standard Release (Common)
+ 37
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
0.868g (54% AI)
Standard Release (Common)
+ 38
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
0.775g (48% AI)
Standard Release (Common)
+ 39
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
0.769g (48% AI)
Standard Release (Common)
+ 40
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
0.748g (47% AI)
Standard Release (Common)
+ 41
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
0.703g (44% AI)
Standard Release (Common)
+ 42
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
0.702g (44% AI)
Standard Release (Common)
+ 43
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
0.699g (44% AI)
Standard Release (Common)
+ 44
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
0.595g (37% AI)
Standard Release (Common)
+ 45
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
0.583g (36% AI)
Standard Release (Common)
+ 46
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
0.554g (35% AI)
Standard Release (Common)
+ 47
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
0.536g (34% AI)
Standard Release (Common)
+ 48
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
0.523g (33% AI)
Standard Release (Common)
+ 49
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
0.517g (32% AI)
Standard Release (Common)
+ 50
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
0.485g (30% AI)
Standard Release (Common)
+ 51
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
0.464g (29% AI)
Standard Release (Common)
+ 52
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
0.445g (28% AI)
Standard Release (Common)
+ 53
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
0.445g (28% AI)
Standard Release (Common)
+ 54
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
0.425g (27% AI)
Standard Release (Common)
+ 55
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
0.424g (27% AI)
Standard Release (Common)
+ 56
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
0.419g (26% AI)
Standard Release (Common)
+ 57
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
0.417g (26% AI)
Standard Release (Common)
+ 58
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
0.414g (26% AI)
Standard Release (Common)
+ 59
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
0.385g (24% AI)
Standard Release (Common)
+ 60
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
0.374g (23% AI)
Standard Release (Common)
+ 61
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
0.362g (23% AI)
Standard Release (Common)
+ 62
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
0.36g (23% AI)
Standard Release (Common)
+ 63
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
0.354g (22% AI)
Standard Release (Common)
+ 64
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
0.346g (22% AI)
Standard Release (Common)
+ 65
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
0.341g (21% AI)
Standard Release (Common)
+ 66
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
0.34g (21% AI)
Standard Release (Common)
+ 67
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
0.332g (21% AI)
Standard Release (Common)
+ 68
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
0.33g (21% AI)
Standard Release (Common)
+ 69
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
0.323g (20% AI)
Standard Release (Common)
+ 70
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.322g (20% AI)
Standard Release (Common)
+ 71
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
0.296g (19% AI)
Standard Release (Common)
+ 72
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
0.293g (18% AI)
Standard Release (Common)
+ 73
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
0.277g (17% AI)
Standard Release (Common)
+ 74
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
0.173g (11% AI)
Standard Release (Common)
+ 75
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
0.149g (9% AI)
Standard Release (Common)
+ 76
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
0.14g (9% AI)
Standard Release (Common)
+ 77
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
0.137g (9% AI)
Standard Release (Common)
+ 78
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
0.098g (6% AI)
Standard Release (Common)
+ 79
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
0.081g (5% AI)
Standard Release (Common)
+ 80
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
0.077g (5% AI)
Standard Release (Common)
+ 81
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
0.046g (3% AI)
Standard Release (Common)
+ 82
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
0.043g (3% AI)
Standard Release (Common)
+ 83
Raw Tilapia (Fish, tilapia, raw) 1 fillet
0.038g (2% AI)
Standard Release (Common)
+ 84
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
0.031g (2% AI)
Standard Release (Common)
+ 85
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
0.024g (2% AI)
Standard Release (Common)
+ 86
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
0.021g (1% AI)
Standard Release (Common)
+ 87
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
0.019g (1% AI)
Standard Release (Common)
+ 88
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
0.013g (1% AI)
Standard Release (Common)
+ 89
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
0.012g (1% AI)
Standard Release (Common)
+ 90
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
0.011g (1% AI)
Standard Release (Common)
+ 91
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
0.011g (1% AI)
Standard Release (Common)
+ 92
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
0.01g (1% AI)
Standard Release (Common)
+ 93
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
0.01g (1% AI)
Standard Release (Common)
+ 94
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
0.01g (1% AI)
Standard Release (Common)
+ 95
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
0.005g (0% AI)
Standard Release (Common)
+ 96
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
0.004g (0% AI)
Standard Release (Common)
+ 97
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
0.003g (0% AI)
Standard Release (Common)
+ 98
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
0.003g (0% AI)
Standard Release (Common)
+ 99
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
0.002g (0% AI)
Standard Release (Common)
+ 100
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
0.002g (0% AI)
Standard Release (Common)
+ 101
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.001g (0% AI)
Standard Release (Common)
+ 102
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
0.001g (0% AI)
Standard Release (Common)
+ 103
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
0.001g (0% AI)
Standard Release (Common)
+ 104
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
0.001g (0% AI)
Standard Release (Common)
+ 105
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
0.001g (0% AI)
Standard Release (Common)
+ 106
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
0g (0% AI)
Standard Release (Common)
+ 107
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
0g (0% AI)
Standard Release (Common)
+ 108
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
0g (0% AI)
Standard Release (Common)
+ 109
Cooked Cod (Fish, cod, Pacific, cooked) 3 oz
0g (0% AI)
Standard Release (Common)