Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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

103 results

	Name	Omega 3s	Omega 6s	Ratio	Data source
1	Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless	0.14g (9% AI)	0.001g (0% AI)	140	Standard Release (Common)
2	Fish Roe (Fish, roe, mixed species, raw) 1 tbsp	0.34g (21% AI)	0.004g (0% AI)	85	Standard Release (Common)
3	Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz	0.884g (55% AI)	0.011g (0% AI)	80.36	Standard Release (Common)
4	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	0.323g (20% AI)	0.005g (0% AI)	64.6	Standard Release (Common)
5	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	0.414g (26% AI)	0.007g (0% AI)	59.14	Standard Release (Common)
6	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	1.199g (75% AI)	0.024g (0% AI)	49.96	Standard Release (Common)
7	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	1.199g (75% AI)	0.024g (0% AI)	49.96	Standard Release (Common)
8	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	0.485g (30% AI)	0.01g (0% AI)	48.5	Standard Release (Common)
9	Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	0.322g (20% AI)	0.007g (0% AI)	46	Standard Release (Common)
10	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	0.769g (48% AI)	0.019g (0% AI)	40.47	Standard Release (Common)
11	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	0.445g (28% AI)	0.014g (0% AI)	31.79	Standard Release (Common)
12	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	0.868g (54% AI)	0.031g (0% AI)	28	Standard Release (Common)
13	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	0.385g (24% AI)	0.014g (0% AI)	27.5	Standard Release (Common)
14	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	1.103g (69% AI)	0.045g (0% AI)	24.51	Standard Release (Common)
15	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	2.829g (177% AI)	0.116g (1% AI)	24.39	Standard Release (Common)
16	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	0.702g (44% AI)	0.031g (0% AI)	22.65	Standard Release (Common)
17	Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz	1.204g (75% AI)	0.054g (0% AI)	22.3	Standard Release (Common)
18	Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium	0.354g (22% AI)	0.016g (0% AI)	22.13	Standard Release (Common)
19	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	0.595g (37% AI)	0.027g (0% AI)	22.04	Standard Release (Common)
20	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	1.572g (98% AI)	0.072g (0% AI)	21.83	Standard Release (Common)
21	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	1.8g (113% AI)	0.095g (1% AI)	18.95	Standard Release (Common)
22	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	0.277g (17% AI)	0.015g (0% AI)	18.47	Standard Release (Common)
23	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	0.293g (18% AI)	0.017g (0% AI)	17.24	Standard Release (Common)
24	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	0.748g (47% AI)	0.047g (0% AI)	15.91	Standard Release (Common)
25	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	0.775g (48% AI)	0.049g (0% AI)	15.82	Standard Release (Common)
26	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	1.256g (79% AI)	0.082g (0% AI)	15.32	Standard Release (Common)
27	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	0.913g (57% AI)	0.06g (0% AI)	15.22	Standard Release (Common)
28	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	1.048g (66% AI)	0.072g (0% AI)	14.56	Standard Release (Common)
29	Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz	0.332g (21% AI)	0.024g (0% AI)	13.83	Standard Release (Common)
30	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	0.583g (36% AI)	0.043g (0% AI)	13.56	Standard Release (Common)
31	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	0.554g (35% AI)	0.041g (0% AI)	13.51	Standard Release (Common)
32	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	1.038g (65% AI)	0.078g (0% AI)	13.31	Standard Release (Common)
33	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	2.982g (186% AI)	0.239g (1% AI)	12.48	Standard Release (Common)
34	Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)	0.445g (28% AI)	0.036g (0% AI)	12.36	Standard Release (Common)
35	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	0.33g (21% AI)	0.027g (0% AI)	12.22	Standard Release (Common)
36	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	0.907g (57% AI)	0.075g (0% AI)	12.09	Standard Release (Common)
37	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	1.104g (69% AI)	0.093g (1% AI)	11.87	Standard Release (Common)
38	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	2.812g (176% AI)	0.245g (1% AI)	11.48	Standard Release (Common)
39	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	1.249g (78% AI)	0.114g (1% AI)	10.96	Standard Release (Common)
40	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	1.212g (76% AI)	0.115g (1% AI)	10.54	Standard Release (Common)
41	Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz	0.374g (23% AI)	0.037g (0% AI)	10.11	Standard Release (Common)
42	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	3.754g (235% AI)	0.374g (2% AI)	10.04	Standard Release (Common)
43	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	1.465g (92% AI)	0.146g (1% AI)	10.03	Standard Release (Common)
44	Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium	0.341g (21% AI)	0.034g (0% AI)	10.03	Standard Release (Common)
45	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	1.33g (83% AI)	0.133g (1% AI)	10	Standard Release (Common)
46	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	3.377g (211% AI)	0.354g (2% AI)	9.54	Standard Release (Common)
47	Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz	1.703g (106% AI)	0.179g (1% AI)	9.51	Standard Release (Common)
48	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	2.225g (139% AI)	0.25g (1% AI)	8.9	Standard Release (Common)
49	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	0.36g (23% AI)	0.043g (0% AI)	8.37	Standard Release (Common)
50	Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz	0.425g (27% AI)	0.054g (0% AI)	7.87	Standard Release (Common)
51	Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet	0.536g (34% AI)	0.069g (0% AI)	7.77	Standard Release (Common)
52	Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz	0.523g (33% AI)	0.069g (0% AI)	7.58	Standard Release (Common)
53	Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless	0.417g (26% AI)	0.06g (0% AI)	6.95	Standard Release (Common)
54	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	2.836g (177% AI)	0.442g (3% AI)	6.42	Standard Release (Common)
55	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	0.869g (54% AI)	0.136g (1% AI)	6.39	Standard Release (Common)
56	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	0.424g (27% AI)	0.07g (0% AI)	6.06	Standard Release (Common)
57	Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies	0.419g (26% AI)	0.072g (0% AI)	5.82	Standard Release (Common)
58	Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz	1.208g (76% AI)	0.231g (1% AI)	5.23	Standard Release (Common)
59	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	1.548g (97% AI)	0.297g (2% AI)	5.21	Standard Release (Common)
60	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	1.618g (101% AI)	0.323g (2% AI)	5.01	Standard Release (Common)
61	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	0.362g (23% AI)	0.074g (0% AI)	4.89	Standard Release (Common)
62	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	3.939g (246% AI)	1.132g (7% AI)	3.48	Standard Release (Common)
63	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	1.025g (64% AI)	0.297g (2% AI)	3.45	Standard Release (Common)
64	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	1.413g (88% AI)	0.412g (2% AI)	3.43	Standard Release (Common)
65	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	2.174g (136% AI)	0.634g (4% AI)	3.43	Standard Release (Common)
66	Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz	2.131g (133% AI)	0.765g (5% AI)	2.79	Standard Release (Common)
67	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	0.881g (55% AI)	0.399g (2% AI)	2.21	Standard Release (Common)
68	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	0.098g (6% AI)	0.053g (0% AI)	1.85	Standard Release (Common)
69	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	0.031g (2% AI)	0.018g (0% AI)	1.72	Standard Release (Common)
70	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	0.699g (44% AI)	0.417g (2% AI)	1.68	Standard Release (Common)
71	Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet	0.703g (44% AI)	0.422g (2% AI)	1.67	Standard Release (Common)
72	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	0.043g (3% AI)	0.032g (0% AI)	1.34	Standard Release (Common)
73	Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless	0.149g (9% AI)	0.134g (1% AI)	1.11	Standard Release (Common)
74	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	0.137g (9% AI)	0.203g (1% AI)	0.67	Standard Release (Common)
75	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	0.002g (0% AI)	0.003g (0% AI)	0.67	Standard Release (Common)
76	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	0.046g (3% AI)	0.07g (0% AI)	0.66	Standard Release (Common)
77	Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet	0.01g (1% AI)	0.02g (0% AI)	0.5	Standard Release (Common)
78	Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small	0.001g (0% AI)	0.002g (0% AI)	0.5	Standard Release (Common)
79	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	0.011g (1% AI)	0.024g (0% AI)	0.46	Standard Release (Common)
80	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	0.012g (1% AI)	0.027g (0% AI)	0.44	Standard Release (Common)
81	Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz	0.005g (0% AI)	0.012g (0% AI)	0.42	Standard Release (Common)
82	Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz	0.004g (0% AI)	0.01g (0% AI)	0.4	Standard Release (Common)
83	Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz	0.464g (29% AI)	1.248g (7% AI)	0.37	Standard Release (Common)
84	Raw Clams (Mollusks, clam, mixed species, raw) 3 oz	0.013g (1% AI)	0.036g (0% AI)	0.36	Standard Release (Common)
85	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	0.021g (1% AI)	0.06g (0% AI)	0.35	Standard Release (Common)
86	Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless	0.001g (0% AI)	0.003g (0% AI)	0.33	Standard Release (Common)
87	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	0.011g (1% AI)	0.035g (0% AI)	0.31	Standard Release (Common)
88	Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake	0.296g (19% AI)	0.947g (6% AI)	0.31	Standard Release (Common)
89	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	0.024g (2% AI)	0.077g (0% AI)	0.31	Standard Release (Common)
90	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	1.463g (91% AI)	5.279g (31% AI)	0.28	Standard Release (Common)
91	Raw Tilapia (Fish, tilapia, raw) 1 fillet	0.038g (2% AI)	0.183g (1% AI)	0.21	Standard Release (Common)
92	Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless	0.001g (0% AI)	0.005g (0% AI)	0.2	Standard Release (Common)
93	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	0.001g (0% AI)	0.005g (0% AI)	0.2	Standard Release (Common)
94	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	0.002g (0% AI)	0.011g (0% AI)	0.18	Standard Release (Common)
95	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	0.077g (5% AI)	0.485g (3% AI)	0.16	Standard Release (Common)
96	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	0.019g (1% AI)	0.133g (1% AI)	0.14	Standard Release (Common)
97	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	0.01g (1% AI)	0.073g (0% AI)	0.14	Standard Release (Common)
98	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	0.003g (0% AI)	0.029g (0% AI)	0.1	Standard Release (Common)
99	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	0.173g (11% AI)	2.116g (12% AI)	0.08	Standard Release (Common)
100	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	0.003g (0% AI)	0.039g (0% AI)	0.08	Standard Release (Common)
101	Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz	0.081g (5% AI)	1.253g (7% AI)	0.06	Standard Release (Common)
102	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	0.01g (1% AI)	0.162g (1% AI)	0.06	Standard Release (Common)
103	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	0.001g (0% AI)	0.019g (0% AI)	0.05	Standard Release (Common)