Nutrient Ranking Tool

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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
    (Fish Salmon Atlantic Farmed Cooked Dry Heat)
    4252mg (266% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  2. Wild Atlantic Salmon (Cooked)
    (Fish Salmon Atlantic Wild Cooked Dry Heat)
    3934mg (246% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  3. Cooked Pacific Herring
    (Fish Herring Pacific Cooked Dry Heat)
    3835mg (240% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  4. Atlantic Herring
    (Fish Herring Atlantic Cooked Dry Heat)
    3373mg (211% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  5. Atlantic Mackerel (Raw)
    (Fish Mackerel Atlantic Raw)
    3124mg (195% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  6. Cooked Coho Salmon (Wild Moist Heat)
    (Fish Salmon Coho Wild Cooked Moist Heat)
    3091mg (193% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  7. Bluefin Tuna (Cooked)
    (Fish Tuna Fresh Bluefin Cooked Dry Heat)
    2914mg (182% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Coho Salmon (Farmed)
    (Fish Salmon Coho Farmed Cooked Dry Heat)
    2375mg (148% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  9. Farmed Atlantic Salmon (Raw)
    (Fish Salmon Atlantic Farmed Raw)
    2234mg (140% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  10. Atlantic Mackerel (Cooked)
    (Fish Mackerel Atlantic Cooked Dry Heat)
    2225mg (139% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  11. Cooked Coho Salmon (Wild)
    (Fish Salmon Coho Wild Cooked Dry Heat)
    1889mg (118% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Sablefish
    (Fish Sablefish Cooked Dry Heat)
    1827mg (114% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Trout
    (Fish Trout Rainbow Wild Cooked Dry Heat)
    1742mg (109% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  14. Cooked Sockeye Salmon
    (Fish Salmon Sockeye Cooked Dry Heat)
    1727mg (108% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  15. Canned Sardines
    (Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
    1649mg (103% AI) in 1 cup, drained
    Database: Standard Release (Common) View
    (Source)
  16. Cooked Whitefish
    (Fish Whitefish Mixed Species Cooked Dry Heat)
    1602mg (100% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  17. Canned Eastern Oysters
    (Mollusks Oyster Eastern Canned)
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) View
    (Source)
  18. Cooked Tilefish
    (Fish Tilefish Cooked Dry Heat)
    1572mg (98% AI) in 1/2 fillet
    Database: Standard Release (Common) View
    (Source)
  19. Wild Atlantic Salmon (Raw)
    (Fish Salmon Atlantic Wild Raw)
    1535mg (96% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  20. Cooked Pacific Oysters
    (Mollusks Oyster Pacific Cooked Moist Heat)
    1346mg (84% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  21. Canned Salmon
    (Fish Salmon Sockeye Canned Drained Solids)
    1344mg (84% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  22. Canned Sockeye Salmon (With Skin And Bones)
    (Salmon Sockeye Canned Total Can Contents)
    1311mg (82% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  23. Anchovies (Raw)
    (Fish Anchovy European Raw)
    1303mg (81% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  24. Whitefish (Raw)
    (Fish Whitefish Mixed Species Raw)
    1250mg (78% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  25. Cooked Striped Bass
    (Fish Bass Striped Cooked Dry Heat)
    1199mg (75% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  26. Striped Bass (Raw)
    (Fish Bass Striped Raw)
    1199mg (75% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  27. Canned Sockeye Salmon
    (Salmon Sockeye Canned Drained Solids Without Skin And Bones)
    1170mg (73% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  28. Canned Pink Salmon (With Skin And Bones)
    (Fish Salmon Pink Canned Drained Solids)
    1157mg (72% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  29. Canned Sockeye Salmon (With Bones)
    (Fish Salmon Sockeye Canned Without Salt Drained Solids With Bone)
    1138mg (71% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  30. Bluefin Tuna (Raw)
    (Fish Tuna Fresh Bluefin Raw)
    1136mg (71% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  31. Raw Coho Salmon
    (Fish Salmon Coho Farmed Raw)
    1120mg (70% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  32. Canned Pink Salmon
    (Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
    1005mg (63% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  33. Cooked Sea Bass
    (Fish Sea Bass Mixed Species Cooked Dry Heat)
    927mg (58% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  34. Cooked Swordfish
    (Fish Swordfish Cooked Dry Heat)
    913mg (57% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  35. Fish Roe (Cooked)
    (Fish Roe Mixed Species Cooked Dry Heat)
    888mg (56% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  36. Cooked Pompano
    (Fish Pompano Florida Cooked Dry Heat)
    869mg (54% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  37. Cooked Smelt
    (Fish Smelt Rainbow Cooked Dry Heat)
    802mg (50% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  38. Canned White Tuna (Water Packed)
    (Fish Tuna White Canned In Water Drained Solids)
    791mg (49% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  39. Canned Shrimp
    (Crustaceans Shrimp Mixed Species Canned)
    778mg (49% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  40. Cooked Blue Mussels
    (Mollusks Mussel Blue Cooked Moist Heat)
    762mg (48% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  41. Rainbow Trout (Raw)
    (Fish Trout Rainbow Farmed Raw)
    704mg (44% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  42. Cooked Rainbow Trout
    (Fish Trout Rainbow Farmed Cooked Dry Heat)
    699mg (44% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  43. Alaskan King Crab
    (Crustaceans Crab Alaska King Cooked Moist Heat)
    615mg (38% AI) in 1 leg
    Database: Standard Release (Common) View
    (Source)
  44. Pink Salmon (Raw)
    (Fish Salmon Pink Raw)
    584mg (36% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  45. Cooked Snapper
    (Fish Snapper Mixed Species Cooked Dry Heat)
    583mg (36% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  46. Fresh Water Bass (Raw)
    (Fish Bass Fresh Water Mixed Species Raw)
    567mg (35% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  47. Cooked Walleye Pike
    (Fish Pike Walleye Cooked Dry Heat)
    554mg (35% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  48. Cooked Grouper
    (Fish Grouper Mixed Species Cooked Dry Heat)
    535mg (33% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  49. Dungeness Crab (Raw)
    (Crustaceans Crab Dungeness Raw)
    517mg (32% AI) in 1 crab
    Database: Standard Release (Common) View
    (Source)
  50. 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) View
    (Source)
  51. Cooked Sturgeon
    (Fish Sturgeon Mixed Species Cooked Dry Heat)
    502mg (31% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  52. Cooked Pollock
    (Fish Pollock Atlantic Cooked Dry Heat)
    490mg (31% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  53. Cooked Eastern Oysters (Wild)
    (Mollusks Oyster Eastern Wild Cooked Dry Heat)
    489mg (31% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  54. Cooked Eastern Oysters (Farmed)
    (Mollusks Oyster Eastern Farmed Cooked Dry Heat)
    474mg (30% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  55. Fried Calamari
    (Mollusks Squid Mixed Species Cooked Fried)
    470mg (29% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  56. Cooked King Mackerel
    (Fish Mackerel King Cooked Dry Heat)
    457mg (29% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  57. Cooked Eel
    (Fish Eel Mixed Species Cooked Dry Heat)
    452mg (28% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  58. Cooked Spiny Lobster
    (Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
    451mg (28% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  59. Flat Fish (Flounder Or Sole)
    (Fish Flatfish (Flounder And Sole Species) Cooked Dry Heat)
    443mg (28% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  60. Canned Anchovies
    (Fish Anchovy European Canned In Oil Drained Solids)
    435mg (27% AI) in 5 anchovies
    Database: Standard Release (Common) View
    (Source)
  61. Pickled Herring
    (Fish Herring Atlantic Pickled)
    417mg (26% AI) in 1 oz, boneless
    Database: Standard Release (Common) View
    (Source)
  62. Queen Crab (Cooked)
    (Crustaceans Crab Queen Cooked Moist Heat)
    415mg (26% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  63. Raw Eastern Oysters
    (Mollusks Oyster Eastern Farmed Raw)
    411mg (26% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  64. Cooked Tilapia
    (Fish Tilapia Cooked Dry Heat)
    408mg (26% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  65. Raw Pacific Oysters
    (Mollusks Oyster Pacific Raw)
    396mg (25% AI) in 1 medium
    Database: Standard Release (Common) View
    (Source)
  66. Cooked Whiting
    (Fish Whiting Mixed Species Cooked Dry Heat)
    385mg (24% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  67. Cooked Wild Eastern Oysters
    (Mollusks Oyster Eastern Wild Cooked Moist Heat)
    381mg (24% AI) in 6 medium
    Database: Standard Release (Common) View
    (Source)
  68. Cooked Clams
    (Mollusks Clam Mixed Species Cooked Moist Heat)
    357mg (22% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  69. Cooked Catfish
    (Fish Catfish Channel Wild Cooked Dry Heat)
    356mg (22% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  70. Cooked Dungeness Crab
    (Crustaceans Crab Dungeness Cooked Moist Heat)
    346mg (22% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  71. Fish Roe
    (Fish Roe Mixed Species Raw)
    342mg (21% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  72. 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) View
    (Source)
  73. Octopus (Cooked)
    (Mollusks Octopus Common Cooked Moist Heat)
    325mg (20% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  74. Queen Crab (Raw)
    (Crustaceans Crab Queen Raw)
    324mg (20% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  75. Cooked Atlantic Cod
    (Fish Cod Atlantic Cooked Dry Heat)
    310mg (19% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  76. Blue Crab Cakes
    (Crustaceans Crab Blue Crab Cakes Home Recipe)
    307mg (19% AI) in 1 cake
    Database: Standard Release (Common) View
    (Source)
  77. Cooked Skipjack
    (Fish Tuna Skipjack Fresh Cooked Dry Heat)
    298mg (19% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  78. Smoked Whitefish
    (Fish Whitefish Mixed Species Smoked)
    284mg (18% AI) in 1 cup, cooked
    Database: Standard Release (Common) View
    (Source)
  79. Cooked Northern Pike
    (Fish Pike Northern Cooked Dry Heat)
    264mg (16% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  80. Raw Whiting
    (Fish Whiting Mixed Species Raw)
    260mg (16% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  81. Cooked Haddock
    (Fish Haddock Cooked Dry Heat)
    252mg (16% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  82. Cooked Mahimahi
    (Fish Mahimahi Cooked Dry Heat)
    250mg (16% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  83. 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) View
    (Source)
  84. Canned Blue Crab
    (Crustaceans Crab Blue Canned)
    242mg (15% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  85. Cooked Lingcod
    (Fish Lingcod Cooked Dry Heat)
    239mg (15% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  86. Skipjack Tuna (Raw)
    (Fish Tuna Fresh Skipjack Raw)
    232mg (15% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  87. Canned White Tuna (Oil Packed)
    (Fish Tuna White Canned In Oil Drained Solids)
    224mg (14% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  88. Cooked Halibut
    (Fish Halibut Atlantic And Pacific Cooked Dry Heat)
    224mg (14% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  89. Blue Crab
    (Crustaceans Crab Blue Cooked Moist Heat)
    224mg (14% AI) in 1 cup, flaked and pieces
    Database: Standard Release (Common) View
    (Source)
  90. Lobster (Cooked)
    (Crustaceans Lobster Northern Cooked Moist Heat)
    220mg (14% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  91. Cooked Yellowfin Tuna
    (Fish Tuna Yellowfin Fresh Cooked Dry Heat)
    213mg (13% AI) in 6oz fillet
    Database: Standard Release (Common) View
    (Source)
  92. Raw Tilapia
    (Fish Tilapia Raw)
    197mg (12% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  93. Cooked Cuttlefish
    (Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
    192mg (12% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  94. Smoked Sturgeon
    (Fish Sturgeon Mixed Species Smoked)
    175mg (11% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  95. Canned Clams
    (Mollusks Clam Mixed Species Canned Drained Solids)
    162mg (10% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  96. Scallops
    (Mollusks Scallop (Bay And Sea) Cooked Steamed)
    159mg (10% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  97. Baked Conch
    (Mollusks Conch Baked Or Broiled)
    152mg (10% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  98. Smoked Salmon
    (Fish Salmon Chinook Smoked)
    149mg (9% AI) in 1 oz, boneless
    Database: Standard Release (Common) View
    (Source)
  99. 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) View
    (Source)
  100. Canned Atlantic Cod
    (Fish Cod Atlantic Canned Solids And Liquid)
    145mg (9% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  101. Cooked Atlantic Perch
    (Fish Ocean Perch Atlantic Cooked Dry Heat)
    142mg (9% AI) in 1 fillet
    Database: Standard Release (Common) View
    (Source)
  102. Crayfish
    (Crustaceans Crayfish Mixed Species Wild Cooked Moist Heat)
    142mg (9% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  103. Squid (Raw)
    (Mollusks Squid Mixed Species Raw)
    141mg (9% AI) in 1 oz, boneless
    Database: Standard Release (Common) View
    (Source)
  104. Cooked Crayfish
    (Crustaceans Crayfish Mixed Species Farmed Cooked Moist Heat)
    139mg (9% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  105. Clams (Raw)
    (Mollusks Clam Mixed Species Raw)
    111mg (7% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  106. Abalone (Cooked)
    (Mollusks Abalone Mixed Species Cooked Fried)
    91mg (6% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  107. Smoked Haddock
    (Fish Haddock Smoked)
    78mg (5% AI) in 1 oz, boneless
    Database: Standard Release (Common) View
    (Source)
  108. Cooked Cod
    (Fish Cod Pacific Cooked)
    70mg (4% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  109. Raw Scallops
    (Mollusks Scallop Mixed Species Raw)
    34mg (2% AI) in 1 unit 2 large or 5 small
    Database: Standard Release (Common) View
    (Source)
  110. Imitation Crab Meat
    (Crustaceans Crab Alaska King Imitation Made From Surimi)
    31mg (2% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  111. Yellowfin Tuna (Raw)
    (Fish Tuna Fresh Yellowfin Raw)
    30mg (2% AI) in 1 oz, boneless
    Database: Standard Release (Common) View
    (Source)
  112. Cooked Orange Roughy
    (Fish Roughy Orange Cooked Dry Heat)
    28mg (2% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
  113. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    17mg (1% AI) in 3 oz
    Database: Standard Release (Common) View
    (Source)
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