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

  1. Squid (Raw)
    141mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    141mg Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common)(Source)
  2. Fish Roe
    86mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    342mg Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common)(Source)
  3. Fish Roe (Cooked)
    81mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    888mg Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common)(Source)
  4. Queen Crab (Raw)
    65mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    324mg Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common)(Source)
  5. Cooked Cuttlefish
    64mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    192mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common)(Source)
  6. Queen Crab (Cooked)
    59mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    415mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common)(Source)
  7. Cooked Striped Bass
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common)(Source)
  8. Striped Bass (Raw)
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common)(Source)
  9. Cooked Pollock
    49mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    490mg Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common)(Source)
  10. Cooked Alaska Pollock
    46mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    325mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common)(Source)
  11. Cooked Spiny Lobster
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    451mg Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common)(Source)
  12. Cooked Sea Bass
    30mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    927mg Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common)(Source)
  13. Canned Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    145mg Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common)(Source)
  14. Cooked Atlantic Cod
    28mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    310mg Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common)(Source)
  15. Cooked Whiting
    28mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    385mg Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common)(Source)
  16. Smoked Haddock
    26mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    78mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common)(Source)
  17. Bluefin Tuna (Raw)
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1136mg Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common)(Source)
  18. Bluefin Tuna (Cooked)
    25mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2914mg Omega 3s per 116mg Omega 6s
    Database: Standard Release (Common)(Source)
  19. Canned Shrimp
    25mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    778mg Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common)(Source)
  20. Cooked Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1346mg Omega 3s per 54mg Omega 6s
    Database: Standard Release (Common)(Source)
  21. Raw Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    1 medium contains:
    396mg Omega 3s per 16mg Omega 6s
    Database: Standard Release (Common)(Source)
  22. Cooked Blue Mussels
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    762mg Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common)(Source)
  23. Alaskan King Crab
    23mg Omega 3s per 1mg Omega 6s
    1 leg contains:
    615mg Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common)(Source)
  24. Cooked Tilefish
    22mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1572mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common)(Source)
  25. Octopus (Cooked)
    22mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    325mg Omega 3s per 15mg Omega 6s
    Database: Standard Release (Common)(Source)
  26. Cooked Coho Salmon (Wild)
    20mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1889mg Omega 3s per 95mg Omega 6s
    Database: Standard Release (Common)(Source)
  27. Cooked Skipjack
    18mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    298mg Omega 3s per 17mg Omega 6s
    Database: Standard Release (Common)(Source)
  28. Raw Eastern Oysters
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    411mg Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common)(Source)
  29. Canned White Tuna (Water Packed)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common)(Source)
  30. Skipjack Tuna (Raw)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    232mg Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common)(Source)
  31. Cooked Smelt
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    802mg Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common)(Source)
  32. Anchovies (Raw)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1303mg Omega 3s per 82mg Omega 6s
    Database: Standard Release (Common)(Source)
  33. Canned Sockeye Salmon (With Bones)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1138mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common)(Source)
  34. Cooked Grouper
    15mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    535mg Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common)(Source)
  35. Raw Whiting
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    260mg Omega 3s per 18mg Omega 6s
    Database: Standard Release (Common)(Source)
  36. Atlantic Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3373mg Omega 3s per 239mg Omega 6s
    Database: Standard Release (Common)(Source)
  37. 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 Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common)(Source)
  38. Cooked Snapper
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    583mg Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common)(Source)
  39. Cooked Walleye Pike
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    554mg Omega 3s per 41mg Omega 6s
    Database: Standard Release (Common)(Source)
  40. Cooked Clams
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    357mg Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common)(Source)
  41. Cooked Eastern Oysters (Farmed)
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    474mg Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common)(Source)
  42. Atlantic Mackerel (Raw)
    13mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3124mg Omega 3s per 245mg Omega 6s
    Database: Standard Release (Common)(Source)
  43. Canned Pink Salmon
    12mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1005mg Omega 3s per 83mg Omega 6s
    Database: Standard Release (Common)(Source)
  44. Canned Eastern Oysters
    12mg Omega 3s per 1mg Omega 6s
    1 can (12 oz), oysters and liquid contains:
    1591mg Omega 3s per 133mg Omega 6s
    Database: Standard Release (Common)(Source)
  45. Scallops
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    159mg Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common)(Source)
  46. Raw Scallops
    11mg Omega 3s per 1mg Omega 6s
    1 unit 2 large or 5 small contains:
    34mg Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common)(Source)
  47. Canned Pink Salmon (With Skin And Bones)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1157mg Omega 3s per 105mg Omega 6s
    Database: Standard Release (Common)(Source)
  48. Cooked Pacific Herring
    11mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3835mg Omega 3s per 354mg Omega 6s
    Database: Standard Release (Common)(Source)
  49. Cooked King Mackerel
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    457mg Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common)(Source)
  50. Wild Atlantic Salmon (Cooked)
    11mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3934mg Omega 3s per 374mg Omega 6s
    Database: Standard Release (Common)(Source)
  51. Wild Atlantic Salmon (Raw)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1535mg Omega 3s per 146mg Omega 6s
    Database: Standard Release (Common)(Source)
  52. Cooked Sablefish
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1827mg Omega 3s per 179mg Omega 6s
    Database: Standard Release (Common)(Source)
  53. Canned Sockeye Salmon
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1170mg Omega 3s per 126mg Omega 6s
    Database: Standard Release (Common)(Source)
  54. Canned Salmon
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1344mg Omega 3s per 147mg Omega 6s
    Database: Standard Release (Common)(Source)
  55. Atlantic Mackerel (Cooked)
    9mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2225mg Omega 3s per 250mg Omega 6s
    Database: Standard Release (Common)(Source)
  56. Canned Sockeye Salmon (With Skin And Bones)
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1311mg Omega 3s per 149mg Omega 6s
    Database: Standard Release (Common)(Source)
  57. Fresh Water Bass (Raw)
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    567mg Omega 3s per 69mg Omega 6s
    Database: Standard Release (Common)(Source)
  58. Cooked Eastern Oysters (Wild)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    489mg Omega 3s per 62mg Omega 6s
    Database: Standard Release (Common)(Source)
  59. Cooked Haddock
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    252mg Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common)(Source)
  60. Cooked Cod
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    70mg Omega 3s per 9mg Omega 6s
    Database: Standard Release (Common)(Source)
  61. Cooked Wild Eastern Oysters
    8mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    381mg Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common)(Source)
  62. Cooked Swordfish
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    913mg Omega 3s per 122mg Omega 6s
    Database: Standard Release (Common)(Source)
  63. Cooked Lingcod
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    239mg Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common)(Source)
  64. Cooked Pacific Cod
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    149mg Omega 3s per 21mg Omega 6s
    Database: Standard Release (Common)(Source)
  65. Cooked Coho Salmon (Wild Moist Heat)
    7mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3091mg Omega 3s per 442mg Omega 6s
    Database: Standard Release (Common)(Source)
  66. Pickled Herring
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    417mg Omega 3s per 60mg Omega 6s
    Database: Standard Release (Common)(Source)
  67. Cooked Sturgeon
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    502mg Omega 3s per 74mg Omega 6s
    Database: Standard Release (Common)(Source)
  68. Cooked Pompano
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    869mg Omega 3s per 136mg Omega 6s
    Database: Standard Release (Common)(Source)
  69. Canned Blue Crab
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    242mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common)(Source)
  70. Pink Salmon (Raw)
    6mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    584mg Omega 3s per 94mg Omega 6s
    Database: Standard Release (Common)(Source)
  71. Cooked Atlantic Perch
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    142mg Omega 3s per 23mg Omega 6s
    Database: Standard Release (Common)(Source)
  72. Canned Anchovies
    6mg Omega 3s per 1mg Omega 6s
    5 anchovies contains:
    435mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common)(Source)
  73. Blue Crab
    6mg Omega 3s per 1mg Omega 6s
    1 cup, flaked and pieces contains:
    224mg Omega 3s per 38mg Omega 6s
    Database: Standard Release (Common)(Source)
  74. Flat Fish (Flounder Or Sole)
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    443mg Omega 3s per 80mg Omega 6s
    Database: Standard Release (Common)(Source)
  75. Cooked Halibut
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    224mg Omega 3s per 41mg Omega 6s
    Database: Standard Release (Common)(Source)
  76. Whitefish (Raw)
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1250mg Omega 3s per 231mg Omega 6s
    Database: Standard Release (Common)(Source)
  77. Cooked Whitefish
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1602mg Omega 3s per 297mg Omega 6s
    Database: Standard Release (Common)(Source)
  78. Cooked Sockeye Salmon
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1727mg Omega 3s per 360mg Omega 6s
    Database: Standard Release (Common)(Source)
  79. Lobster (Cooked)
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    220mg Omega 3s per 46mg Omega 6s
    Database: Standard Release (Common)(Source)
  80. Cooked Yellowfin Tuna
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    213mg Omega 3s per 46mg Omega 6s
    Database: Standard Release (Common)(Source)
  81. Yellowfin Tuna (Raw)
    4mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    30mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common)(Source)
  82. Cooked Trout
    4mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1742mg Omega 3s per 412mg Omega 6s
    Database: Standard Release (Common)(Source)
  83. Cooked Northern Pike
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    264mg Omega 3s per 70mg Omega 6s
    Database: Standard Release (Common)(Source)
  84. Raw Coho Salmon
    4mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1120mg Omega 3s per 297mg Omega 6s
    Database: Standard Release (Common)(Source)
  85. Farmed Atlantic Salmon
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    4252mg Omega 3s per 1132mg Omega 6s
    Database: Standard Release (Common)(Source)
  86. Cooked Coho Salmon (Farmed)
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2375mg Omega 3s per 634mg Omega 6s
    Database: Standard Release (Common)(Source)
  87. Cooked Mahimahi
    3mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    250mg Omega 3s per 73mg Omega 6s
    Database: Standard Release (Common)(Source)
  88. Smoked Sturgeon
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    175mg Omega 3s per 53mg Omega 6s
    Database: Standard Release (Common)(Source)
  89. Imitation Crab Meat
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    31mg Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common)(Source)
  90. Farmed Atlantic Salmon (Raw)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    2234mg Omega 3s per 835mg Omega 6s
    Database: Standard Release (Common)(Source)
  91. Baked Conch
    2mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    152mg Omega 3s per 61mg Omega 6s
    Database: Standard Release (Common)(Source)
  92. Smoked Whitefish
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    284mg Omega 3s per 114mg Omega 6s
    Database: Standard Release (Common)(Source)
  93. Whelk (Cooked)
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    17mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common)(Source)
  94. Canned Clams
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    162mg Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common)(Source)
  95. Clams (Raw)
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    111mg Omega 3s per 56mg Omega 6s
    Database: Standard Release (Common)(Source)
  96. Crayfish
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    142mg Omega 3s per 77mg Omega 6s
    Database: Standard Release (Common)(Source)
  97. Cooked Catfish
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    356mg Omega 3s per 203mg Omega 6s
    Database: Standard Release (Common)(Source)
  98. Rainbow Trout (Raw)
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    704mg Omega 3s per 454mg Omega 6s
    Database: Standard Release (Common)(Source)
  99. Cooked Rainbow Trout
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    699mg Omega 3s per 457mg Omega 6s
    Database: Standard Release (Common)(Source)
  100. Cooked Shrimp
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    245mg Omega 3s per 179mg Omega 6s
    Database: Standard Release (Common)(Source)
  101. Cooked Eel
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    452mg Omega 3s per 399mg Omega 6s
    Database: Standard Release (Common)(Source)
  102. Smoked Salmon
    1mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    149mg Omega 3s per 134mg Omega 6s
    Database: Standard Release (Common)(Source)
  103. Raw Tilapia
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    197mg Omega 3s per 187mg Omega 6s
    Database: Standard Release (Common)(Source)
  104. Cooked Crayfish
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    139mg Omega 3s per 133mg Omega 6s
    Database: Standard Release (Common)(Source)
  105. Cooked Tilapia
    1mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    408mg Omega 3s per 510mg Omega 6s
    Database: Standard Release (Common)(Source)
  106. Fried Calamari
    1mg Omega 3s per 3mg Omega 6s
    3 oz contains:
    470mg Omega 3s per 1248mg Omega 6s
    Database: Standard Release (Common)(Source)
  107. Blue Crab Cakes
    1mg Omega 3s per 3mg Omega 6s
    1 cake contains:
    307mg Omega 3s per 947mg Omega 6s
    Database: Standard Release (Common)(Source)
  108. Canned Sardines
    1mg Omega 3s per 3mg Omega 6s
    1 cup, drained contains:
    1649mg Omega 3s per 5279mg Omega 6s
    Database: Standard Release (Common)(Source)
  109. Cooked Orange Roughy
    1mg Omega 3s per 4mg Omega 6s
    3 oz contains:
    28mg Omega 3s per 107mg Omega 6s
    Database: Standard Release (Common)(Source)
  110. Canned White Tuna (Oil Packed)
    1mg Omega 3s per 9mg Omega 6s
    3 oz contains:
    224mg Omega 3s per 2116mg Omega 6s
    Database: Standard Release (Common)(Source)
  111. Abalone (Cooked)
    1mg Omega 3s per 14mg Omega 6s
    3 oz contains:
    91mg Omega 3s per 1253mg Omega 6s
    Database: Standard Release (Common)(Source)
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