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

1600mg Omega 3s = 100% AI
  1. Squid Steamed Or Boiled
    278mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, cooked contains:
    278mg (17% AI) Omega 3s per 1mg Omega 6s
    Database: FNDDS (Source)
  2. Squid Canned
    268mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    1072mg (67% AI) Omega 3s per 4mg Omega 6s
    Database: FNDDS (Source)
  3. Squid Dried
    264mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    528mg (33% AI) Omega 3s per 2mg Omega 6s
    Database: FNDDS (Source)
  4. Squid Baked Or Broiled Fat Not Added In Cooking
    208mg Omega 3s per 1mg Omega 6s
    1 squid contains:
    1662mg (104% AI) Omega 3s per 8mg Omega 6s
    Database: FNDDS (Source)
  5. Squid (Raw)
    141mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    141mg (9% AI) Omega 3s per 1mg Omega 6s
    Database: Standard Release (Common) (Source)
  6. Squid Pickled
    134mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    134mg (8% AI) Omega 3s per 1mg Omega 6s
    Database: FNDDS (Source)
  7. Fish Roe
    86mg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    342mg (21% AI) Omega 3s per 4mg Omega 6s
    Database: Standard Release (Common) (Source)
  8. 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
    Database: Standard Release (Source)
  9. Fish Roe (Cooked)
    81mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    888mg (56% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  10. Queen Crab (Raw)
    65mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    324mg (20% AI) Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common) (Source)
  11. Cooked Cuttlefish
    64mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    192mg (12% AI) Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common) (Source)
  12. Queen Crab (Cooked)
    59mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    415mg (26% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common) (Source)
  13. Striped Bass (Raw)
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  14. Cooked Striped Bass
    50mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1199mg (75% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  15. Cooked Pollock
    49mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    490mg (31% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Common) (Source)
  16. Mollusks Cuttlefish Mixed Species Raw
    48mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    96mg (6% AI) Omega 3s per 2mg Omega 6s
    Database: Standard Release (Source)
  17. Fish Pollock Atlantic Raw
    48mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    381mg (24% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Source)
  18. Cooked Alaska Pollock
    46mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    325mg (20% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common) (Source)
  19. Fish Cod Atlantic Raw
    42mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    166mg (10% AI) Omega 3s per 4mg Omega 6s
    Database: Standard Release (Source)
  20. Fish Surimi
    39mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    117mg (7% AI) Omega 3s per 3mg Omega 6s
    Database: Standard Release (Source)
  21. Shrimp Dried
    39mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    428mg (27% AI) Omega 3s per 11mg Omega 6s
    Database: FNDDS (Source)
  22. Fish Pollock Alaska Cooked (Not Previously Frozen)
    37mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    296mg (18% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Source)
  23. Fish Wolffish Atlantic Raw
    36mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    618mg (39% AI) Omega 3s per 17mg Omega 6s
    Database: Standard Release (Source)
  24. Fish Wolffish Atlantic Cooked Dry Heat
    36mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1108mg (69% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  25. Cooked Spiny Lobster
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    451mg (28% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  26. Crustaceans Spiny Lobster Mixed Species Raw
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    350mg (22% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Source)
  27. Fish Salmon Pink Canned Without Salt Solids With Bone And Liquid
    32mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1559mg (97% AI) Omega 3s per 49mg Omega 6s
    Database: Standard Release (Source)
  28. Fish Tuna Light Canned In Water Without Salt Drained Solids
    31mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    248mg (16% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Source)
  29. Sea Bass Baked Or Broiled Fat Not Added In Cooking
    30mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1022mg (64% AI) Omega 3s per 34mg Omega 6s
    Database: FNDDS (Source)
  30. Sea Bass Steamed Or Poached
    30mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1019mg (64% AI) Omega 3s per 34mg Omega 6s
    Database: FNDDS (Source)
  31. Cooked Sea Bass
    30mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    927mg (58% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common) (Source)
  32. Fish Sea Bass Mixed Species Raw
    30mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    925mg (58% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  33. Canned Atlantic Cod
    29mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    145mg (9% AI) Omega 3s per 5mg Omega 6s
    Database: Standard Release (Common) (Source)
  34. Fish Perch Mixed Species Cooked Dry Heat
    28mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    170mg (11% AI) Omega 3s per 6mg Omega 6s
    Database: Standard Release (Source)
  35. Cooked Atlantic Cod
    28mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    310mg (19% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Common) (Source)
  36. Mussels Cooked Ns As To Cooking Method
    28mg Omega 3s per 1mg Omega 6s
    1 oz, cooked contains:
    278mg (17% AI) Omega 3s per 10mg Omega 6s
    Database: FNDDS (Source)
  37. Mussels Steamed Or Poached
    28mg Omega 3s per 1mg Omega 6s
    1 oz, cooked contains:
    278mg (17% AI) Omega 3s per 10mg Omega 6s
    Database: FNDDS (Source)
  38. Mollusks Mussel Blue Raw
    28mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    747mg (47% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Source)
  39. Cooked Whiting
    28mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    385mg (24% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  40. Crustaceans Crab Blue Raw
    27mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    272mg (17% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Source)
  41. Jellyfish Dried Salted
    27mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    162mg (10% AI) Omega 3s per 6mg Omega 6s
    Database: Standard Release (Source)
  42. Dried Salted Atlantic Cod
    27mg 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
    Database: Standard Release (Source)
  43. Smoked Haddock
    26mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    78mg (5% AI) Omega 3s per 3mg Omega 6s
    Database: Standard Release (Common) (Source)
  44. Perch Baked Or Broiled Made Without Fat
    26mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    410mg (26% AI) Omega 3s per 16mg Omega 6s
    Database: FNDDS (Source)
  45. Perch Steamed Or Poached
    26mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    410mg (26% AI) Omega 3s per 16mg Omega 6s
    Database: FNDDS (Source)
  46. Bluefin Tuna (Raw)
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1136mg (71% AI) Omega 3s per 45mg Omega 6s
    Database: Standard Release (Common) (Source)
  47. Bluefin Tuna (Cooked)
    25mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2914mg (182% AI) Omega 3s per 116mg Omega 6s
    Database: Standard Release (Common) (Source)
  48. Canned Shrimp
    25mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    778mg (49% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common) (Source)
  49. Cooked Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1346mg (84% AI) Omega 3s per 54mg Omega 6s
    Database: Standard Release (Common) (Source)
  50. Raw Pacific Oysters
    25mg Omega 3s per 1mg Omega 6s
    1 medium contains:
    396mg (25% AI) Omega 3s per 16mg Omega 6s
    Database: Standard Release (Common) (Source)
  51. Fish Perch Mixed Species Raw
    25mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    173mg (11% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Source)
  52. Cooked Blue Mussels
    25mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    762mg (48% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Common) (Source)
  53. Fish Salmon Chum Canned Without Salt Drained Solids With Bone
    24mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1137mg (71% AI) Omega 3s per 48mg Omega 6s
    Database: Standard Release (Source)
  54. Fish Salmon Chum Canned Drained Solids With Bone
    24mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1137mg (71% AI) Omega 3s per 48mg Omega 6s
    Database: Standard Release (Source)
  55. Fish Pollock Alaska Raw (Not Previously Frozen)
    23mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    209mg (13% AI) Omega 3s per 9mg Omega 6s
    Database: Standard Release (Source)
  56. Alaskan King Crab
    23mg Omega 3s per 1mg Omega 6s
    1 leg contains:
    615mg (38% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common) (Source)
  57. Fish Spot Cooked Dry Heat
    22mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    584mg (36% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Source)
  58. Fish Spot Raw
    22mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    582mg (36% AI) Omega 3s per 26mg Omega 6s
    Database: Standard Release (Source)
  59. Fish Burbot Raw
    22mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    223mg (14% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Source)
  60. Cooked Tilefish
    22mg Omega 3s per 1mg Omega 6s
    1/2 fillet contains:
    1572mg (98% AI) Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common) (Source)
  61. Fish Grouper Mixed Species Raw
    22mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    218mg (14% AI) Omega 3s per 10mg Omega 6s
    Database: Standard Release (Source)
  62. Octopus (Cooked)
    22mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    325mg (20% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Common) (Source)
  63. Octopus Smoked
    21mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, cooked contains:
    107mg (7% AI) Omega 3s per 5mg Omega 6s
    Database: FNDDS (Source)
  64. Octopus Dried Boiled
    21mg Omega 3s per 1mg Omega 6s
    1 cup, cooked contains:
    403mg (25% AI) Omega 3s per 19mg Omega 6s
    Database: FNDDS (Source)
  65. Octopus Steamed
    21mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, cooked contains:
    106mg (7% AI) Omega 3s per 5mg Omega 6s
    Database: FNDDS (Source)
  66. Fish Snapper Mixed Species Raw
    20mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    327mg (20% AI) Omega 3s per 16mg Omega 6s
    Database: Standard Release (Source)
  67. Octopus Dried
    20mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    203mg (13% AI) Omega 3s per 10mg Omega 6s
    Database: FNDDS (Source)
  68. Porgy Baked Or Broiled Fat Not Added In Cooking
    20mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1115mg (70% AI) Omega 3s per 55mg Omega 6s
    Database: FNDDS (Source)
  69. Porgy Steamed Or Poached
    20mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1114mg (70% AI) Omega 3s per 55mg Omega 6s
    Database: FNDDS (Source)
  70. Mollusks Octopus Common Raw
    20mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    162mg (10% AI) Omega 3s per 8mg Omega 6s
    Database: Standard Release (Source)
  71. Fish Scup Raw
    20mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    666mg (42% AI) Omega 3s per 33mg Omega 6s
    Database: Standard Release (Source)
  72. Fish Burbot Cooked Dry Heat
    20mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    221mg (14% AI) Omega 3s per 11mg Omega 6s
    Database: Standard Release (Source)
  73. Fish Salmon Chinook Raw
    20mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    2075mg (130% AI) Omega 3s per 104mg Omega 6s
    Database: Standard Release (Source)
  74. Cooked Coho Salmon (Wild)
    20mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    1889mg (118% AI) Omega 3s per 95mg Omega 6s
    Database: Standard Release (Common) (Source)
  75. Cooked Skipjack
    18mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    298mg (19% AI) Omega 3s per 17mg Omega 6s
    Database: Standard Release (Common) (Source)
  76. Raw Eastern Oysters
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    411mg (26% AI) Omega 3s per 24mg Omega 6s
    Database: Standard Release (Common) (Source)
  77. Fish Tuna White Canned In Water Without Salt Drained Solids
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg (49% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Source)
  78. Canned White Tuna (Water Packed)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    791mg (49% AI) Omega 3s per 47mg Omega 6s
    Database: Standard Release (Common) (Source)
  79. Fish Bluefish Raw
    17mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1500mg (94% AI) Omega 3s per 90mg Omega 6s
    Database: Standard Release (Source)
  80. Fish Bluefish Cooked Dry Heat
    17mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1499mg (94% AI) Omega 3s per 90mg Omega 6s
    Database: Standard Release (Source)
  81. Skipjack Tuna (Raw)
    17mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    232mg (15% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  82. Fish Smelt Rainbow Raw
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    626mg (39% AI) Omega 3s per 38mg Omega 6s
    Database: Standard Release (Source)
  83. Cooked Smelt
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    802mg (50% AI) Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common) (Source)
  84. Fish Salmon Chinook Cooked Dry Heat
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1885mg (118% AI) Omega 3s per 116mg Omega 6s
    Database: Standard Release (Source)
  85. Anchovies (Raw)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1303mg (81% AI) Omega 3s per 82mg Omega 6s
    Database: Standard Release (Common) (Source)
  86. Canned Sockeye Salmon (With Bones)
    16mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1138mg (71% AI) Omega 3s per 72mg Omega 6s
    Database: Standard Release (Common) (Source)
  87. Fish Mackerel Spanish Raw
    15mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1226mg (77% AI) Omega 3s per 82mg Omega 6s
    Database: Standard Release (Source)
  88. Cooked Grouper
    15mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    535mg (33% AI) Omega 3s per 36mg Omega 6s
    Database: Standard Release (Common) (Source)
  89. Mackerel Smoked
    15mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    602mg (38% AI) Omega 3s per 41mg Omega 6s
    Database: FNDDS (Source)
  90. Tuna Fresh Smoked
    15mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    602mg (38% AI) Omega 3s per 41mg Omega 6s
    Database: FNDDS (Source)
  91. Fish Mackerel Pacific And Jack Mixed Species Cooked Dry Heat
    15mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    615mg (38% AI) Omega 3s per 42mg Omega 6s
    Database: Standard Release (Source)
  92. Fish Mackerel Jack Canned Drained Solids
    15mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    409mg (26% AI) Omega 3s per 28mg Omega 6s
    Database: Standard Release (Source)
  93. Barracuda Baked Or Broiled Fat Not Added In Cooking
    15mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    2404mg (150% AI) Omega 3s per 165mg Omega 6s
    Database: FNDDS (Source)
  94. Fish Mackerel Salted
    15mg Omega 3s per 1mg Omega 6s
    1 piece (5-1/2 inch x 1-1/2 inch x 1/2 inch) contains:
    4298mg (269% AI) Omega 3s per 295mg Omega 6s
    Database: Standard Release (Source)
  95. Barracuda Steamed Or Poached
    15mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    2400mg (150% AI) Omega 3s per 165mg Omega 6s
    Database: FNDDS (Source)
  96. Fish Mackerel Pacific And Jack Mixed Species Raw
    15mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1436mg (90% AI) Omega 3s per 99mg Omega 6s
    Database: Standard Release (Source)
  97. Raw Whiting
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    260mg (16% AI) Omega 3s per 18mg Omega 6s
    Database: Standard Release (Common) (Source)
  98. Whiting Baked Or Broiled Made Without Fat
    14mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    403mg (25% AI) Omega 3s per 28mg Omega 6s
    Database: FNDDS (Source)
  99. Fish Shad American Raw
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    2396mg (150% AI) Omega 3s per 169mg Omega 6s
    Database: Standard Release (Source)
  100. Mollusks Snail Raw
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    198mg (12% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Source)
  101. Herring Dried Salted
    14mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    1598mg (100% AI) Omega 3s per 113mg Omega 6s
    Database: FNDDS (Source)
  102. Fish Herring Atlantic Raw
    14mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    523mg (33% AI) Omega 3s per 37mg Omega 6s
    Database: Standard Release (Source)
  103. Atlantic Herring
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3373mg (211% AI) Omega 3s per 239mg Omega 6s
    Database: Standard Release (Common) (Source)
  104. Sardines Dried
    14mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    1321mg (83% AI) Omega 3s per 94mg Omega 6s
    Database: FNDDS (Source)
  105. Herring Baked Or Broiled Fat Not Added In Cooking
    14mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, raw (yield after cooking) contains:
    533mg (33% AI) Omega 3s per 38mg Omega 6s
    Database: FNDDS (Source)
  106. Scallops Baked Or Broiled Fat Not Added In Cooking
    14mg Omega 3s per 1mg Omega 6s
    1 cup, raw, yield cooked contains:
    196mg (12% AI) Omega 3s per 14mg Omega 6s
    Database: FNDDS (Source)
  107. 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
    Database: Standard Release (Common) (Source)
  108. Scallops Steamed Or Boiled
    14mg Omega 3s per 1mg Omega 6s
    1 cup, raw, yield cooked contains:
    263mg (16% AI) Omega 3s per 19mg Omega 6s
    Database: FNDDS (Source)
  109. Mollusks Abalone Mixed Species Raw
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    82mg (5% AI) Omega 3s per 6mg Omega 6s
    Database: Standard Release (Source)
  110. Whiting Steamed Or Poached
    14mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, raw (yield after cooking) contains:
    82mg (5% AI) Omega 3s per 6mg Omega 6s
    Database: FNDDS (Source)
  111. Fish Tilefish Raw
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    422mg (26% AI) Omega 3s per 31mg Omega 6s
    Database: Standard Release (Source)
  112. Cooked Snapper
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    583mg (36% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common) (Source)
  113. Cooked Walleye Pike
    14mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    554mg (35% AI) Omega 3s per 41mg Omega 6s
    Database: Standard Release (Common) (Source)
  114. Fish Pike Walleye Raw
    14mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    297mg (19% AI) Omega 3s per 22mg Omega 6s
    Database: Standard Release (Source)
  115. Abalone Steamed Or Poached
    14mg Omega 3s per 1mg Omega 6s
    1 oz, cooked contains:
    54mg (3% AI) Omega 3s per 4mg Omega 6s
    Database: FNDDS (Source)
  116. Salmon Canned
    13mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    360mg (23% AI) Omega 3s per 27mg Omega 6s
    Database: FNDDS (Source)
  117. Cooked Clams
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    357mg (22% AI) Omega 3s per 27mg Omega 6s
    Database: Standard Release (Common) (Source)
  118. Mackerel Baked Or Broiled Fat Not Added In Cooking
    13mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    5188mg (324% AI) Omega 3s per 396mg Omega 6s
    Database: FNDDS (Source)
  119. Mackerel Raw
    13mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, raw contains:
    680mg (42% AI) Omega 3s per 52mg Omega 6s
    Database: FNDDS (Source)
  120. Fish Salmon Chum Cooked Dry Heat
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    843mg (53% AI) Omega 3s per 65mg Omega 6s
    Database: Standard Release (Source)
  121. Ray Baked Or Broiled Fat Not Added In Cooking
    13mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, raw (yield after cooking) contains:
    285mg (18% AI) Omega 3s per 22mg Omega 6s
    Database: FNDDS (Source)
  122. Shark Baked Or Broiled Fat Not Added In Cooking
    13mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    2105mg (132% AI) Omega 3s per 163mg Omega 6s
    Database: FNDDS (Source)
  123. Ray Steamed Or Poached
    13mg Omega 3s per 1mg Omega 6s
    1 oz, boneless, raw (yield after cooking) contains:
    284mg (18% AI) Omega 3s per 22mg Omega 6s
    Database: FNDDS (Source)
  124. Fish Salmon Chum Raw
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    658mg (41% AI) Omega 3s per 51mg Omega 6s
    Database: Standard Release (Source)
  125. Shark Steamed Or Poached
    13mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    2101mg (131% AI) Omega 3s per 163mg Omega 6s
    Database: FNDDS (Source)
  126. Fish Shark Mixed Species Raw
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    836mg (52% AI) Omega 3s per 65mg Omega 6s
    Database: Standard Release (Source)
  127. Cooked Eastern Oysters (Farmed)
    13mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    474mg (30% AI) Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common) (Source)
  128. Fish Tuna Light Canned In Water Drained Solids
    13mg Omega 3s per 1mg Omega 6s
    1 can contains:
    383mg (24% AI) Omega 3s per 30mg Omega 6s
    Database: Standard Release (Source)
  129. Atlantic Mackerel (Raw)
    13mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3124mg (195% AI) Omega 3s per 245mg Omega 6s
    Database: Standard Release (Common) (Source)
  130. Fish Mackerel Spanish Cooked Dry Heat
    12mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    1958mg (122% AI) Omega 3s per 158mg Omega 6s
    Database: Standard Release (Source)
  131. Swordfish Baked Or Broiled Fat Not Added In Cooking
    12mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1931mg (121% AI) Omega 3s per 158mg Omega 6s
    Database: FNDDS (Source)
  132. Swordfish Steamed Or Poached
    12mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1928mg (120% AI) Omega 3s per 158mg Omega 6s
    Database: FNDDS (Source)
  133. Canned Pink Salmon
    12mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1005mg (63% AI) Omega 3s per 83mg Omega 6s
    Database: Standard Release (Common) (Source)
  134. 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
    Database: Standard Release (Common) (Source)
  135. Fish Sardine Pacific Canned In Tomato Sauce Drained Solids With Bone
    12mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    1297mg (81% AI) Omega 3s per 109mg Omega 6s
    Database: Standard Release (Source)
  136. Oysters Canned
    12mg Omega 3s per 1mg Omega 6s
    1 oz, cooked contains:
    178mg (11% AI) Omega 3s per 15mg Omega 6s
    Database: FNDDS (Source)
  137. Scallops
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    159mg (10% AI) Omega 3s per 14mg Omega 6s
    Database: Standard Release (Common) (Source)
  138. 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
    Database: Standard Release (Common) (Source)
  139. Canned Pink Salmon (With Skin And Bones)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1157mg (72% AI) Omega 3s per 105mg Omega 6s
    Database: Standard Release (Common) (Source)
  140. Fish Herring Pacific Raw
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1766mg (110% AI) Omega 3s per 163mg Omega 6s
    Database: Standard Release (Source)
  141. Cooked Pacific Herring
    11mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    3835mg (240% AI) Omega 3s per 354mg Omega 6s
    Database: Standard Release (Common) (Source)
  142. Cooked King Mackerel
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    457mg (29% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common) (Source)
  143. Mussels With Tomato-Based Sauce
    11mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    1195mg (75% AI) Omega 3s per 113mg Omega 6s
    Database: FNDDS (Source)
  144. Wild Atlantic Salmon (Cooked)
    11mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3934mg (246% AI) Omega 3s per 374mg Omega 6s
    Database: Standard Release (Common) (Source)
  145. Wild Atlantic Salmon (Raw)
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1535mg (96% AI) Omega 3s per 146mg Omega 6s
    Database: Standard Release (Common) (Source)
  146. Fish Mackerel King Raw
    11mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    357mg (22% AI) Omega 3s per 34mg Omega 6s
    Database: Standard Release (Source)
  147. Fish Salmon Pink Canned Total Can Contents
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1085mg (68% AI) Omega 3s per 105mg Omega 6s
    Database: Standard Release (Source)
  148. Cooked Sablefish
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1827mg (114% AI) Omega 3s per 179mg Omega 6s
    Database: Standard Release (Common) (Source)
  149. Fish Sablefish Raw
    10mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1426mg (89% AI) Omega 3s per 140mg Omega 6s
    Database: Standard Release (Source)
  150. Fish Sablefish Smoked
    10mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    627mg (39% AI) Omega 3s per 62mg Omega 6s
    Database: Standard Release (Source)
  151. Fish Sunfish Pumpkin Seed Raw
    10mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    68mg (4% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Source)
  152. Fish Sunfish Pumpkin Seed Cooked Dry Heat
    10mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    67mg (4% AI) Omega 3s per 7mg Omega 6s
    Database: Standard Release (Source)
  153. Canned Sockeye Salmon
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1170mg (73% AI) Omega 3s per 126mg Omega 6s
    Database: Standard Release (Common) (Source)
  154. Oysters Smoked
    9mg Omega 3s per 1mg Omega 6s
    1 oz contains:
    167mg (10% AI) Omega 3s per 18mg Omega 6s
    Database: FNDDS (Source)
  155. Fish Halibut Greenland Cooked Dry Heat
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1242mg (78% AI) Omega 3s per 134mg Omega 6s
    Database: Standard Release (Source)
  156. Haddock Baked Or Broiled Fat Not Added In Cooking
    9mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    296mg (18% AI) Omega 3s per 32mg Omega 6s
    Database: FNDDS (Source)
  157. Haddock Steamed Or Poached
    9mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    296mg (18% AI) Omega 3s per 32mg Omega 6s
    Database: FNDDS (Source)
  158. Fish Halibut Greenland Raw
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    969mg (61% AI) Omega 3s per 105mg Omega 6s
    Database: Standard Release (Source)
  159. Canned Salmon
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1344mg (84% AI) Omega 3s per 147mg Omega 6s
    Database: Standard Release (Common) (Source)
  160. Oysters Baked Or Broiled Fat Not Added In Cooking
    9mg Omega 3s per 1mg Omega 6s
    1 oz, without shell, cooked contains:
    127mg (8% AI) Omega 3s per 14mg Omega 6s
    Database: FNDDS (Source)
  161. Oysters Steamed
    9mg Omega 3s per 1mg Omega 6s
    1 oz, without shell, cooked contains:
    207mg (13% AI) Omega 3s per 23mg Omega 6s
    Database: FNDDS (Source)
  162. Atlantic Mackerel (Cooked)
    9mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    2225mg (139% AI) Omega 3s per 250mg Omega 6s
    Database: Standard Release (Common) (Source)
  163. Fish Pollock Alaska Raw (May Have Been Previously Frozen)
    9mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    132mg (8% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Source)
  164. Canned Sockeye Salmon (With Skin And Bones)
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1311mg (82% AI) Omega 3s per 149mg Omega 6s
    Database: Standard Release (Common) (Source)
  165. Crab Hard Shell Steamed
    9mg Omega 3s per 1mg Omega 6s
    1 cup, cooked, flaked and pieces contains:
    210mg (13% AI) Omega 3s per 24mg Omega 6s
    Database: FNDDS (Source)
  166. Fish Sucker White Cooked Dry Heat
    9mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    930mg (58% AI) Omega 3s per 108mg Omega 6s
    Database: Standard Release (Source)
  167. Crab Baked Or Broiled Fat Not Added In Cooking
    9mg Omega 3s per 1mg Omega 6s
    1 cup, cooked, flaked and pieces contains:
    258mg (16% AI) Omega 3s per 30mg Omega 6s
    Database: FNDDS (Source)
  168. Fish Sucker White Raw
    9mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    496mg (31% AI) Omega 3s per 58mg Omega 6s
    Database: Standard Release (Source)
  169. Crab Cooked Ns As To Cooking Method
    8mg Omega 3s per 1mg Omega 6s
    1 oz, without shell, cooked contains:
    50mg (3% AI) Omega 3s per 6mg Omega 6s
    Database: FNDDS (Source)
  170. Fish Sheepshead Raw
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    308mg (19% AI) Omega 3s per 37mg Omega 6s
    Database: Standard Release (Source)
  171. 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
    Database: Standard Release (Source)
  172. Fresh Water Bass (Raw)
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    567mg (35% AI) Omega 3s per 69mg Omega 6s
    Database: Standard Release (Common) (Source)
  173. Fish Haddock Raw
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    120mg (7% AI) Omega 3s per 15mg Omega 6s
    Database: Standard Release (Source)
  174. Mollusks Oyster Eastern Wild Raw
    8mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    312mg (19% AI) Omega 3s per 39mg Omega 6s
    Database: Standard Release (Source)
  175. Cod Steamed Or Poached
    8mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    287mg (18% AI) Omega 3s per 36mg Omega 6s
    Database: FNDDS (Source)
  176. Cooked Eastern Oysters (Wild)
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    489mg (31% AI) Omega 3s per 62mg Omega 6s
    Database: Standard Release (Common) (Source)
  177. Cooked Haddock
    8mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    252mg (16% AI) Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  178. Salmon Baked Or Broiled Made Without Fat
    8mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1357mg (85% AI) Omega 3s per 173mg Omega 6s
    Database: FNDDS (Source)
  179. Salmon Steamed Or Poached
    8mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    1357mg (85% AI) Omega 3s per 173mg Omega 6s
    Database: FNDDS (Source)
  180. Fish Ns As To Type Steamed
    8mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    902mg (56% AI) Omega 3s per 115mg Omega 6s
    Database: FNDDS (Source)
  181. Salmon Dried
    8mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    555mg (35% AI) Omega 3s per 71mg Omega 6s
    Database: FNDDS (Source)
  182. Cooked Cod
    8mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    70mg (4% AI) Omega 3s per 9mg Omega 6s
    Database: Standard Release (Common) (Source)
  183. Cooked Wild Eastern Oysters
    8mg Omega 3s per 1mg Omega 6s
    6 medium contains:
    381mg (24% AI) Omega 3s per 49mg Omega 6s
    Database: Standard Release (Common) (Source)
  184. Cod Baked Or Broiled Made Without Fat
    8mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    287mg (18% AI) Omega 3s per 37mg Omega 6s
    Database: FNDDS (Source)
  185. Cooked Swordfish
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    913mg (57% AI) Omega 3s per 122mg Omega 6s
    Database: Standard Release (Common) (Source)
  186. Cooked Lingcod
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    239mg (15% AI) Omega 3s per 32mg Omega 6s
    Database: Standard Release (Common) (Source)
  187. Ocean Perch Baked Or Broiled Fat Not Added In Cooking
    7mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    332mg (21% AI) Omega 3s per 45mg Omega 6s
    Database: FNDDS (Source)
  188. Cod Smoked
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    59mg (4% AI) Omega 3s per 8mg Omega 6s
    Database: FNDDS (Source)
  189. Ocean Perch Steamed Or Poached
    7mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    331mg (21% AI) Omega 3s per 45mg Omega 6s
    Database: FNDDS (Source)
  190. Fish Rockfish Pacific Mixed Species Cooked Dry Heat
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    581mg (36% AI) Omega 3s per 80mg Omega 6s
    Database: Standard Release (Source)
  191. Cooked Pacific Cod
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    149mg (9% AI) Omega 3s per 21mg Omega 6s
    Database: Standard Release (Common) (Source)
  192. Cooked Coho Salmon (Wild Moist Heat)
    7mg Omega 3s per 1mg Omega 6s
    6oz fillet contains:
    3091mg (193% AI) Omega 3s per 442mg Omega 6s
    Database: Standard Release (Common) (Source)
  193. Fish Salmon Coho Wild Raw
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    1221mg (76% AI) Omega 3s per 175mg Omega 6s
    Database: Standard Release (Source)
  194. Pickled Herring
    7mg Omega 3s per 1mg Omega 6s
    1 oz, boneless contains:
    417mg (26% AI) Omega 3s per 60mg Omega 6s
    Database: Standard Release (Common) (Source)
  195. Fish Croaker Atlantic Raw
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    250mg (16% AI) Omega 3s per 36mg Omega 6s
    Database: Standard Release (Source)
  196. Croaker Baked Or Broiled Fat Not Added In Cooking
    7mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    451mg (28% AI) Omega 3s per 66mg Omega 6s
    Database: FNDDS (Source)
  197. Croaker Steamed Or Poached
    7mg Omega 3s per 1mg Omega 6s
    1 small fillet contains:
    451mg (28% AI) Omega 3s per 66mg Omega 6s
    Database: FNDDS (Source)
  198. Fish Cod Pacific Raw (May Have Been Previously Frozen)
    7mg Omega 3s per 1mg Omega 6s
    1 fillet contains:
    157mg (10% AI) Omega 3s per 23mg Omega 6s
    Database: Standard Release (Source)
  199. Cooked Sturgeon
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    502mg (31% AI) Omega 3s per 74mg Omega 6s
    Database: Standard Release (Common) (Source)
  200. Fish Rockfish Pacific Mixed Species Raw
    7mg Omega 3s per 1mg Omega 6s
    3 oz contains:
    264mg (16% AI) Omega 3s per 39mg Omega 6s
    Database: Standard Release (Source)
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