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

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1600mg Omega 3s = 100% AI
  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. Bluefin Tuna (raw)
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1136mg (71% AI) Omega 3s per 45mg Omega 6s
  20. Bluefin Tuna (cooked)
    25mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2914mg (182% AI) Omega 3s per 116mg Omega 6s
  21. Cooked Blue Mussels
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    762mg (48% AI) Omega 3s per 31mg Omega 6s
  22. Raw Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    1 medium contains:
    396mg (25% AI) Omega 3s per 16mg Omega 6s
  23. Cooked Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1346mg (84% AI) Omega 3s per 54mg Omega 6s
  24. Smoked Haddock
    23mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    78mg (5% AI) Omega 3s per 3mg Omega 6s
  25. Alaskan King Crab
    23mg Omega 3s per 1mg Omega 6s
    1 leg contains:
    615mg (38% AI) Omega 3s per 27mg Omega 6s
  26. Cooked Tilefish
    22mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1572mg (98% AI) Omega 3s per 72mg Omega 6s
  27. Octopus (cooked)
    21mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    325mg (20% AI) Omega 3s per 15mg Omega 6s
  28. Cooked Coho Salmon (wild)
    20mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1889mg (118% AI) Omega 3s per 95mg Omega 6s
  29. Cooked Skipjack
    18mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    298mg (19% AI) Omega 3s per 17mg Omega 6s
  30. Raw Eastern Oysters
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    411mg (26% AI) Omega 3s per 24mg Omega 6s
  31. Skipjack Tuna (raw)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    232mg (15% AI) Omega 3s per 14mg Omega 6s
  32. Canned White Tuna (water Packed)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg (49% AI) Omega 3s per 47mg Omega 6s
  33. Cooked Smelt
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    802mg (50% AI) Omega 3s per 49mg Omega 6s
  34. Anchovies (raw)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1303mg (81% AI) Omega 3s per 82mg Omega 6s
  35. Cooked Grouper
    15mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    535mg (33% AI) Omega 3s per 36mg Omega 6s
  36. Raw Whiting
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    260mg (16% AI) Omega 3s per 18mg Omega 6s
  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 (31% AI) Omega 3s per 36mg Omega 6s
  38. Atlantic Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3373mg (211% AI) Omega 3s per 239mg Omega 6s
  39. Cooked Snapper
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    583mg (36% AI) Omega 3s per 43mg Omega 6s
  40. Canned Pink Salmon
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1005mg (63% AI) Omega 3s per 74mg Omega 6s
  41. Cooked Walleye Pike
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    554mg (35% AI) Omega 3s per 41mg Omega 6s
  42. Cooked Clams
    13mg Omega 3s per 1mg Omega 6s
    20 small contains:
    798mg (50% AI) Omega 3s per 61mg Omega 6s
  43. Cooked Eastern Oysters (farmed)
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    474mg (30% AI) Omega 3s per 37mg Omega 6s
  44. Atlantic Mackerel (raw)
    13mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3124mg (195% AI) Omega 3s per 245mg Omega 6s
  45. 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
  46. 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
  47. Scallops
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    159mg (10% AI) Omega 3s per 14mg Omega 6s
  48. Cooked Pacific Herring
    11mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3835mg (240% AI) Omega 3s per 354mg Omega 6s
  49. Yellowfin Tuna (raw)
    11mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    30mg (2% AI) Omega 3s per 3mg Omega 6s
  50. Cooked King Mackerel
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    457mg (29% AI) Omega 3s per 43mg Omega 6s
  51. Wild Atlantic Salmon (cooked)
    11mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3934mg (246% AI) Omega 3s per 374mg Omega 6s
  52. Wild Atlantic Salmon (raw)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1535mg (96% AI) Omega 3s per 146mg Omega 6s
  53. Canned Sockeye Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1170mg (73% AI) Omega 3s per 112mg Omega 6s
  54. Cooked Sablefish
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1827mg (114% AI) Omega 3s per 179mg Omega 6s
  55. Canned Salmon
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1344mg (84% AI) Omega 3s per 133mg Omega 6s
  56. Cooked Wild Eastern Oysters
    10mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    381mg (24% AI) Omega 3s per 40mg Omega 6s
  57. Atlantic Mackerel (cooked)
    9mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2225mg (139% AI) Omega 3s per 250mg Omega 6s
  58. Fresh Water Bass (raw)
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    567mg (35% AI) Omega 3s per 69mg Omega 6s
  59. 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
  60. Cooked Cod
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    70mg (4% AI) Omega 3s per 9mg Omega 6s
  61. Cooked Haddock
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    252mg (16% AI) Omega 3s per 32mg Omega 6s
  62. Pink Salmon (raw)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    584mg (37% AI) Omega 3s per 74mg Omega 6s
  63. Cooked Eastern Oysters (wild)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    489mg (31% AI) Omega 3s per 62mg Omega 6s
  64. Cooked Swordfish
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    913mg (57% AI) Omega 3s per 122mg Omega 6s
  65. Cooked Lingcod
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    239mg (15% AI) Omega 3s per 32mg Omega 6s
  66. Cooked Pacific Cod
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    149mg (9% AI) Omega 3s per 21mg Omega 6s
  67. Pickled Herring
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    417mg (26% AI) Omega 3s per 60mg Omega 6s
  68. Blue Crab
    7mg Omega 3s per 1mg Omega 6s
    1 cup, flaked and pieces contains:
    224mg (14% AI) Omega 3s per 33mg Omega 6s
  69. Cooked Sturgeon
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    502mg (31% AI) Omega 3s per 74mg Omega 6s
  70. Canned Blue Crab
    6mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    242mg (15% AI) Omega 3s per 38mg Omega 6s
  71. Cooked Pompano
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    869mg (54% AI) Omega 3s per 136mg Omega 6s
  72. Cooked Atlantic Perch
    6mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    142mg (9% AI) Omega 3s per 23mg Omega 6s
  73. Canned Anchovies
    6mg Omega 3s per 1mg Omega 6s
    5 anchovies contains:
    435mg (27% AI) Omega 3s per 72mg Omega 6s
  74. 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
  75. Cooked Halibut
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    224mg (14% AI) Omega 3s per 41mg Omega 6s
  76. Cooked Whitefish
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1602mg (100% AI) Omega 3s per 297mg Omega 6s
  77. Lobster (cooked)
    5mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    220mg (14% AI) Omega 3s per 42mg Omega 6s
  78. Cooked Sockeye Salmon
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1727mg (108% AI) Omega 3s per 360mg Omega 6s
  79. Cooked Yellowfin Tuna
    5mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    213mg (13% AI) Omega 3s per 46mg Omega 6s
  80. Cooked Trout
    4mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1742mg (109% AI) Omega 3s per 412mg Omega 6s
  81. Cooked Northern Pike
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    264mg (17% AI) Omega 3s per 70mg Omega 6s
  82. Raw Coho Salmon
    4mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1120mg (70% AI) Omega 3s per 297mg Omega 6s
  83. Farmed Atlantic Salmon
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    4252mg (266% AI) Omega 3s per 1132mg Omega 6s
  84. Cooked Coho Salmon (farmed)
    4mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2375mg (148% AI) Omega 3s per 634mg Omega 6s
  85. Cooked Mahimahi
    3mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    250mg (16% AI) Omega 3s per 73mg Omega 6s
  86. Smoked Sturgeon
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    175mg (11% AI) Omega 3s per 53mg Omega 6s
  87. Clams (raw)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    111mg (7% AI) Omega 3s per 43mg Omega 6s
  88. Whelk (cooked)
    3mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    17mg (1% AI) Omega 3s per 7mg Omega 6s
  89. Baked Conch
    3mg Omega 3s per 1mg Omega 6s
    1 cup, sliced contains:
    152mg (10% AI) Omega 3s per 61mg Omega 6s
  90. Smoked Whitefash
    2mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    284mg (18% AI) Omega 3s per 114mg Omega 6s
  91. Canned Clams
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    162mg (10% AI) Omega 3s per 72mg Omega 6s
  92. Crayfish
    2mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    142mg (9% AI) Omega 3s per 77mg Omega 6s
  93. Cooked Catfish
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    356mg (22% AI) Omega 3s per 203mg Omega 6s
  94. Rainbow Trout (raw)
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    704mg (44% AI) Omega 3s per 434mg Omega 6s
  95. Cooked Rainbow Trout
    2mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    699mg (44% AI) Omega 3s per 457mg Omega 6s
  96. Cooked Shrimp
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    245mg (15% AI) Omega 3s per 179mg Omega 6s
  97. Cooked Eel
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    452mg (28% AI) Omega 3s per 399mg Omega 6s
  98. Smoked Salmon
    1mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    149mg (9% AI) Omega 3s per 134mg Omega 6s
  99. Raw Tilapia
    1mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    197mg (12% AI) Omega 3s per 187mg Omega 6s
  100. Cooked Crayfish
    1mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    139mg (9% AI) Omega 3s per 133mg Omega 6s
  101. Cooked Tilapia
    1mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    408mg (26% AI) Omega 3s per 510mg Omega 6s
  102. Imitation Crab Meat
    1mg Omega 3s per 2mg Omega 6s
    3 oz contains:
    31mg (2% AI) Omega 3s per 76mg Omega 6s
  103. Fried Calamari
    1mg Omega 3s per 3mg Omega 6s
    3 oz contains:
    470mg (29% AI) Omega 3s per 1248mg Omega 6s
  104. Blue Crab Cakes
    1mg Omega 3s per 3mg Omega 6s
    1 cake contains:
    307mg (19% AI) Omega 3s per 947mg Omega 6s
  105. Canned Sardines
    1mg Omega 3s per 3mg Omega 6s
    1 cup, drained contains:
    1649mg (103% AI) Omega 3s per 5279mg Omega 6s
  106. Cooked Orange Roughy
    1mg Omega 3s per 4mg Omega 6s
    3 oz contains:
    28mg (2% AI) Omega 3s per 107mg Omega 6s
  107. Canned White Tuna (oil Packed)
    1mg Omega 3s per 9mg Omega 6s
    3 oz contains:
    224mg (14% AI) Omega 3s per 2116mg Omega 6s
  108. Abalone (cooked)
    1mg Omega 3s per 14mg Omega 6s
    3 oz contains:
    91mg (6% AI) Omega 3s per 1253mg Omega 6s
  109. Yellowtail (raw)
    NANmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    0mg Omega 3s per 0mg Omega 6s
  110. Dungeness Crab (raw)
    INFmg Omega 3s per 1mg Omega 6s
    1 crab contains:
    517mg (32% AI) Omega 3s per 0mg Omega 6s
  111. Cooked Turbot
    NANmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    0mg Omega 3s per 0mg Omega 6s
  112. Cooked Yellowtail
    NANmg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    0mg Omega 3s per 0mg Omega 6s
  113. Cooked Dungeness Crab
    INFmg Omega 3s per 1mg Omega 6s
    3 oz contains:
    346mg (22% AI) Omega 3s per 0mg Omega 6s