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114 Fish Highest in Omega 3s and Lowest in Omega 6s


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. Squid (Raw)
    249mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    141mg (9% AI) Omega 3s per 1mg Omega 6s
  2. Fish Roe (Cooked)
    85mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    888mg (56% AI) Omega 3s per 11mg Omega 6s
  3. Fish Roe
    84mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    342mg (21% AI) Omega 3s per 4mg Omega 6s
  4. Fish caviar black and red granular
    84mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    1088mg (68% AI) Omega 3s per 13mg Omega 6s
  5. Canned Shrimp
    68mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    778mg (49% AI) Omega 3s per 12mg Omega 6s
  6. Queen Crab (Raw)
    64mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    324mg (20% AI) Omega 3s per 5mg Omega 6s
  7. Queen Crab (Cooked)
    61mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    415mg (26% AI) Omega 3s per 7mg Omega 6s
  8. Cooked Cuttlefish
    57mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    192mg (12% AI) Omega 3s per 3mg Omega 6s
  9. Cooked Striped Bass
    51mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
  10. Striped Bass (Raw)
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
  11. Cooked Alaska Pollock
    49mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    325mg (20% AI) Omega 3s per 7mg Omega 6s
  12. Cooked Pollock
    48mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    490mg (31% AI) Omega 3s per 10mg Omega 6s
  13. Farmed Atlantic Salmon (Raw)
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    2234mg (140% AI) Omega 3s per 70mg Omega 6s
  14. Cooked Spiny Lobster
    31mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    451mg (28% AI) Omega 3s per 14mg Omega 6s
  15. Cooked Sea Bass
    30mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    927mg (58% AI) Omega 3s per 31mg Omega 6s
  16. Cooked Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    310mg (19% AI) Omega 3s per 11mg Omega 6s
  17. Canned Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    145mg (9% AI) Omega 3s per 5mg Omega 6s
  18. Cooked Whiting
    27mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    385mg (24% AI) Omega 3s per 14mg Omega 6s
  19. Dried Salted Atlantic Cod
    26mg Omega 3s per 1mg Omega 6s
    1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch) contains:
    378mg (24% AI) Omega 3s per 14mg Omega 6s
  20. Bluefin Tuna (Raw)
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1136mg (71% AI) Omega 3s per 45mg Omega 6s
  21. Bluefin Tuna (Cooked)
    25mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2914mg (182% AI) Omega 3s per 116mg Omega 6s
  22. Cooked Blue Mussels
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    762mg (48% AI) Omega 3s per 31mg Omega 6s
  23. Raw Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    1 medium contains:
    396mg (25% AI) Omega 3s per 16mg Omega 6s
  24. Cooked Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1346mg (84% AI) Omega 3s per 54mg Omega 6s
  25. Smoked Haddock
    23mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    78mg (5% AI) Omega 3s per 3mg Omega 6s
  26. Alaskan King Crab
    23mg Omega 3s per 1mg Omega 6s
    1 leg contains:
    615mg (38% AI) Omega 3s per 27mg Omega 6s
  27. Cooked Tilefish
    22mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1572mg (98% AI) Omega 3s per 72mg Omega 6s
  28. Octopus (Cooked)
    21mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    325mg (20% AI) Omega 3s per 15mg Omega 6s
  29. Cooked Coho Salmon (Wild)
    20mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1889mg (118% AI) Omega 3s per 95mg Omega 6s
  30. Cooked Skipjack
    18mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    298mg (19% AI) Omega 3s per 17mg Omega 6s
  31. Raw Eastern Oysters
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    411mg (26% AI) Omega 3s per 24mg Omega 6s
  32. Skipjack Tuna (Raw)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    232mg (15% AI) Omega 3s per 14mg Omega 6s
  33. Canned White Tuna (Water Packed)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg (49% AI) Omega 3s per 47mg Omega 6s
  34. Cooked Smelt
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    802mg (50% AI) Omega 3s per 49mg Omega 6s
  35. Anchovies (Raw)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1303mg (81% AI) Omega 3s per 82mg Omega 6s
  36. Cooked Grouper
    15mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    535mg (33% AI) Omega 3s per 36mg Omega 6s
  37. Raw Whiting
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    260mg (16% AI) Omega 3s per 18mg Omega 6s
  38. Kippered Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch) contains:
    503mg (31% AI) Omega 3s per 36mg Omega 6s
  39. Atlantic Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3373mg (211% AI) Omega 3s per 239mg Omega 6s
  40. Cooked Snapper
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    583mg (36% AI) Omega 3s per 43mg Omega 6s
  41. Canned Pink Salmon
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1005mg (63% AI) Omega 3s per 74mg Omega 6s
  42. Cooked Walleye Pike
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    554mg (35% AI) Omega 3s per 41mg Omega 6s
  43. Cooked Clams
    13mg Omega 3s per 1mg Omega 6s
    20 small contains:
    798mg (50% AI) Omega 3s per 61mg Omega 6s
  44. Cooked Eastern Oysters (Farmed)
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    474mg (30% AI) Omega 3s per 37mg Omega 6s
  45. Atlantic Mackerel (Raw)
    13mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3124mg (195% AI) Omega 3s per 245mg Omega 6s
  46. Canned Eastern Oysters
    12mg Omega 3s per 1mg Omega 6s
    1 can (12 oz), oysters and liquid contains:
    1591mg (99% AI) Omega 3s per 133mg Omega 6s
  47. Raw Scallops
    11mg Omega 3s per 1mg Omega 6s
    1 unit 2 large or 5 small contains:
    34mg (2% AI) Omega 3s per 3mg Omega 6s
  48. Scallops
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    159mg (10% AI) Omega 3s per 14mg Omega 6s
  49. Cooked Pacific Herring
    11mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3835mg (240% AI) Omega 3s per 354mg Omega 6s
  50. Yellowfin Tuna (Raw)
    11mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    30mg (2% AI) Omega 3s per 3mg Omega 6s
  51. Cooked King Mackerel
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    457mg (29% AI) Omega 3s per 43mg Omega 6s
  52. Wild Atlantic Salmon (Cooked)
    11mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3934mg (246% AI) Omega 3s per 374mg Omega 6s
  53. Wild Atlantic Salmon (Raw)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1535mg (96% AI) Omega 3s per 146mg Omega 6s
  54. Canned Sockeye Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1170mg (73% AI) Omega 3s per 112mg Omega 6s
  55. Cooked Sablefish
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1827mg (114% AI) Omega 3s per 179mg Omega 6s
  56. Canned Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1344mg (84% AI) Omega 3s per 133mg Omega 6s
  57. Cooked Wild Eastern Oysters
    10mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    381mg (24% AI) Omega 3s per 40mg Omega 6s
  58. Atlantic Mackerel (Cooked)
    9mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2225mg (139% AI) Omega 3s per 250mg Omega 6s
  59. Fresh Water Bass (Raw)
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    567mg (35% AI) Omega 3s per 69mg Omega 6s
  60. Fish bass freshwater mixed species cooked dry heat
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    571mg (36% AI) Omega 3s per 69mg Omega 6s
  61. Cooked Cod
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    70mg (4% AI) Omega 3s per 9mg Omega 6s
  62. Cooked Haddock
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    252mg (16% AI) Omega 3s per 32mg Omega 6s
  63. Pink Salmon (Raw)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    584mg (37% AI) Omega 3s per 74mg Omega 6s
  64. Cooked Eastern Oysters (Wild)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    489mg (31% AI) Omega 3s per 62mg Omega 6s
  65. Cooked Swordfish
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    913mg (57% AI) Omega 3s per 122mg Omega 6s
  66. Cooked Lingcod
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    239mg (15% AI) Omega 3s per 32mg Omega 6s
  67. Cooked Pacific Cod
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    149mg (9% AI) Omega 3s per 21mg Omega 6s
  68. Pickled Herring
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    417mg (26% AI) Omega 3s per 60mg Omega 6s
  69. Blue Crab
    7mg Omega 3s per 1mg Omega 6s
    1 cup, flaked and pieces contains:
    224mg (14% AI) Omega 3s per 33mg Omega 6s
  70. Cooked Sturgeon
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    502mg (31% AI) Omega 3s per 74mg Omega 6s
  71. Canned Blue Crab
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    242mg (15% AI) Omega 3s per 38mg Omega 6s
  72. Cooked Pompano
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    869mg (54% AI) Omega 3s per 136mg Omega 6s
  73. Cooked Atlantic Perch
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    142mg (9% AI) Omega 3s per 23mg Omega 6s
  74. Canned Anchovies
    6mg Omega 3s per 1mg Omega 6s
    5 anchovies contains:
    435mg (27% AI) Omega 3s per 72mg Omega 6s
  75. Fish trout mixed species cooked dry heat
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    777mg (49% AI) Omega 3s per 139mg Omega 6s
  76. Cooked Halibut
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    224mg (14% AI) Omega 3s per 41mg Omega 6s
  77. Cooked Whitefish
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1602mg (100% AI) Omega 3s per 297mg Omega 6s
  78. Lobster (Cooked)
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    220mg (14% AI) Omega 3s per 42mg Omega 6s
  79. Cooked Sockeye Salmon
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1727mg (108% AI) Omega 3s per 360mg Omega 6s
  80. Cooked Yellowfin Tuna
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    213mg (13% AI) Omega 3s per 46mg Omega 6s
  81. Cooked Trout
    4mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1742mg (109% AI) Omega 3s per 412mg Omega 6s
  82. Cooked Northern Pike
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    264mg (17% AI) Omega 3s per 70mg Omega 6s
  83. Raw Coho Salmon
    4mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1120mg (70% AI) Omega 3s per 297mg Omega 6s
  84. Farmed Atlantic Salmon
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    4252mg (266% AI) Omega 3s per 1132mg Omega 6s
  85. Cooked Coho Salmon (Farmed)
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2375mg (148% AI) Omega 3s per 634mg Omega 6s
  86. Cooked Mahimahi
    3mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    250mg (16% AI) Omega 3s per 73mg Omega 6s
  87. Smoked Sturgeon
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    175mg (11% AI) Omega 3s per 53mg Omega 6s
  88. Clams (Raw)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    111mg (7% AI) Omega 3s per 43mg Omega 6s
  89. Whelk (Cooked)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    17mg (1% AI) Omega 3s per 7mg Omega 6s
  90. Baked Conch
    3mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    152mg (10% AI) Omega 3s per 61mg Omega 6s
  91. Smoked Whitefash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    284mg (18% AI) Omega 3s per 114mg Omega 6s
  92. Canned Clams
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    162mg (10% AI) Omega 3s per 72mg Omega 6s
  93. Crayfish
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    142mg (9% AI) Omega 3s per 77mg Omega 6s
  94. Cooked Catfish
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    356mg (22% AI) Omega 3s per 203mg Omega 6s
  95. Rainbow Trout (Raw)
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    704mg (44% AI) Omega 3s per 434mg Omega 6s
  96. Cooked Rainbow Trout
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    699mg (44% AI) Omega 3s per 457mg Omega 6s
  97. Cooked Shrimp
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    245mg (15% AI) Omega 3s per 179mg Omega 6s
  98. Cooked Eel
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    452mg (28% AI) Omega 3s per 399mg Omega 6s
  99. Smoked Salmon
    1mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    149mg (9% AI) Omega 3s per 134mg Omega 6s
  100. Raw Tilapia
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    197mg (12% AI) Omega 3s per 187mg Omega 6s
  101. Cooked Crayfish
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    139mg (9% AI) Omega 3s per 133mg Omega 6s
  102. Cooked Tilapia
    1mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    408mg (26% AI) Omega 3s per 510mg Omega 6s
  103. Imitation Crab Meat
    1mg Omega 3s per 2mg Omega 6s
    3 oz contains:
    31mg (2% AI) Omega 3s per 76mg Omega 6s
  104. Fried Calamari
    1mg Omega 3s per 3mg Omega 6s
    3 oz contains:
    470mg (29% AI) Omega 3s per 1248mg Omega 6s
  105. Blue Crab Cakes
    1mg Omega 3s per 3mg Omega 6s
    1 cake contains:
    307mg (19% AI) Omega 3s per 947mg Omega 6s
  106. Canned Sardines
    1mg Omega 3s per 3mg Omega 6s
    1 cup, drained contains:
    1649mg (103% AI) Omega 3s per 5279mg Omega 6s
  107. Cooked Orange Roughy
    1mg Omega 3s per 4mg Omega 6s
    3 oz contains:
    28mg (2% AI) Omega 3s per 107mg Omega 6s
  108. Canned White Tuna (Oil Packed)
    1mg Omega 3s per 9mg Omega 6s
    3 oz contains:
    224mg (14% AI) Omega 3s per 2116mg Omega 6s
  109. Abalone (Cooked)
    1mg Omega 3s per 14mg Omega 6s
    3 oz contains:
    91mg (6% AI) Omega 3s per 1253mg Omega 6s
  110. Yellowtail (Raw)
    NANmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    0mg Omega 3s per 0mg Omega 6s
  111. Dungeness Crab (Raw)
    INFmg Omega 3s per 1mg Omega 6s
    1 crab contains:
    517mg (32% AI) Omega 3s per 0mg Omega 6s
  112. Cooked Turbot
    NANmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    0mg Omega 3s per 0mg Omega 6s
  113. Cooked Yellowtail
    NANmg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    0mg Omega 3s per 0mg Omega 6s
  114. Cooked Dungeness Crab
    INFmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    346mg (22% AI) Omega 3s per 0mg Omega 6s