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 Calories

105 results
Name
Omega 3s
Calories
Ratio
Data source
+ 1
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
0.34g (21% AI)
20 (1% DV)
0.02
Standard Release (Common)
+ 2
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
0.884g (55% AI)
58 (3% DV)
0.02
Standard Release (Common)
+ 3
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
2.812g (176% AI)
230 (11% DV)
0.01
Standard Release (Common)
+ 4
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
3.754g (235% AI)
309 (15% DV)
0.01
Standard Release (Common)
+ 5
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
1.465g (92% AI)
121 (6% DV)
0.01
Standard Release (Common)
+ 6
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
2.131g (133% AI)
177 (9% DV)
0.01
Standard Release (Common)
+ 7
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
1.256g (79% AI)
111 (6% DV)
0.01
Standard Release (Common)
+ 8
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
3.939g (246% AI)
350 (18% DV)
0.01
Standard Release (Common)
+ 9
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
1.548g (97% AI)
146 (7% DV)
0.01
Standard Release (Common)
+ 10
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
1.208g (76% AI)
114 (6% DV)
0.01
Standard Release (Common)
+ 11
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)
43 (2% DV)
0.01
Standard Release (Common)
+ 12
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
2.982g (186% AI)
290 (15% DV)
0.01
Standard Release (Common)
+ 13
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
0.419g (26% AI)
42 (2% DV)
0.01
Standard Release (Common)
+ 14
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
3.377g (211% AI)
360 (18% DV)
0.01
Standard Release (Common)
+ 15
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
1.212g (76% AI)
130 (7% DV)
0.01
Standard Release (Common)
+ 16
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
2.836g (177% AI)
313 (16% DV)
0.01
Standard Release (Common)
+ 17
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1.103g (69% AI)
122 (6% DV)
0.01
Standard Release (Common)
+ 18
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
2.829g (177% AI)
313 (16% DV)
0.01
Standard Release (Common)
+ 19
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
1.038g (65% AI)
117 (6% DV)
0.01
Standard Release (Common)
+ 20
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
1.249g (78% AI)
142 (7% DV)
0.01
Standard Release (Common)
+ 21
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
1.204g (75% AI)
139 (7% DV)
0.01
Standard Release (Common)
+ 22
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
0.354g (22% AI)
41 (2% DV)
0.01
Standard Release (Common)
+ 23
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
1.104g (69% AI)
134 (7% DV)
0.01
Standard Release (Common)
+ 24
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
1.048g (66% AI)
130 (7% DV)
0.01
Standard Release (Common)
+ 25
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
1.703g (106% AI)
213 (11% DV)
0.01
Standard Release (Common)
+ 26
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
0.341g (21% AI)
43 (2% DV)
0.01
Standard Release (Common)
+ 27
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
0.913g (57% AI)
116 (6% DV)
0.01
Standard Release (Common)
+ 28
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1.199g (75% AI)
154 (8% DV)
0.01
Standard Release (Common)
+ 29
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1.199g (75% AI)
154 (8% DV)
0.01
Standard Release (Common)
+ 30
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1.8g (113% AI)
236 (12% DV)
0.01
Standard Release (Common)
+ 31
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
1.025g (64% AI)
136 (7% DV)
0.01
Standard Release (Common)
+ 32
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
0.775g (48% AI)
105 (5% DV)
0.01
Standard Release (Common)
+ 33
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
1.33g (83% AI)
185 (9% DV)
0.01
Standard Release (Common)
+ 34
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
2.174g (136% AI)
303 (15% DV)
0.01
Standard Release (Common)
+ 35
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1.572g (98% AI)
221 (11% DV)
0.01
Standard Release (Common)
+ 36
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
0.868g (54% AI)
125 (6% DV)
0.01
Standard Release (Common)
+ 37
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
0.748g (47% AI)
109 (5% DV)
0.01
Standard Release (Common)
+ 38
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
0.332g (21% AI)
50 (3% DV)
0.01
Standard Release (Common)
+ 39
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1.413g (88% AI)
215 (11% DV)
0.01
Standard Release (Common)
+ 40
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
0.425g (27% AI)
67 (3% DV)
0.01
Standard Release (Common)
+ 41
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
0.703g (44% AI)
111 (6% DV)
0.01
Standard Release (Common)
+ 42
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
0.907g (57% AI)
146 (7% DV)
0.01
Standard Release (Common)
+ 43
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
1.618g (101% AI)
265 (13% DV)
0.01
Standard Release (Common)
+ 44
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
0.769g (48% AI)
128 (6% DV)
0.01
Standard Release (Common)
+ 45
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
0.536g (34% AI)
90 (5% DV)
0.01
Standard Release (Common)
+ 46
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
0.699g (44% AI)
119 (6% DV)
0.01
Standard Release (Common)
+ 47
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
0.417g (26% AI)
74 (4% DV)
0.01
Standard Release (Common)
+ 48
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
0.374g (23% AI)
67 (3% DV)
0.01
Standard Release (Common)
+ 49
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
0.14g (9% AI)
26 (1% DV)
0.01
Standard Release (Common)
+ 50
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
2.225g (139% AI)
445 (22% DV)
0.01
Standard Release (Common)
+ 51
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
0.485g (30% AI)
100 (5% DV)
0
Standard Release (Common)
+ 52
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
0.523g (33% AI)
108 (5% DV)
0
Standard Release (Common)
+ 53
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
0.702g (44% AI)
146 (7% DV)
0
Standard Release (Common)
+ 54
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.322g (20% AI)
67 (3% DV)
0
Standard Release (Common)
+ 55
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1.463g (91% AI)
310 (15% DV)
0
Standard Release (Common)
+ 56
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
0.869g (54% AI)
186 (9% DV)
0
Standard Release (Common)
+ 57
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
0.385g (24% AI)
84 (4% DV)
0
Standard Release (Common)
+ 58
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
0.595g (37% AI)
130 (6% DV)
0
Standard Release (Common)
+ 59
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
0.149g (9% AI)
33 (2% DV)
0
Standard Release (Common)
+ 60
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
0.414g (26% AI)
98 (5% DV)
0
Standard Release (Common)
+ 61
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
0.323g (20% AI)
77 (4% DV)
0
Standard Release (Common)
+ 62
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
0.424g (27% AI)
109 (5% DV)
0
Standard Release (Common)
+ 63
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
0.554g (35% AI)
148 (7% DV)
0
Standard Release (Common)
+ 64
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
0.517g (32% AI)
140 (7% DV)
0
Standard Release (Common)
+ 65
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
0.346g (22% AI)
94 (5% DV)
0
Standard Release (Common)
+ 66
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
0.445g (28% AI)
122 (6% DV)
0
Standard Release (Common)
+ 67
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
0.296g (19% AI)
93 (5% DV)
0
Standard Release (Common)
+ 68
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
0.36g (23% AI)
114 (6% DV)
0
Standard Release (Common)
+ 69
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
0.362g (23% AI)
115 (6% DV)
0
Standard Release (Common)
+ 70
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
0.464g (29% AI)
149 (7% DV)
0
Standard Release (Common)
+ 71
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
0.583g (36% AI)
218 (11% DV)
0
Standard Release (Common)
+ 72
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
0.33g (21% AI)
126 (6% DV)
0
Standard Release (Common)
+ 73
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
0.293g (18% AI)
112 (6% DV)
0
Standard Release (Common)
+ 74
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
0.881g (55% AI)
375 (19% DV)
0
Standard Release (Common)
+ 75
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
0.277g (17% AI)
139 (7% DV)
0
Standard Release (Common)
+ 76
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
0.173g (11% AI)
158 (8% DV)
0
Standard Release (Common)
+ 77
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
0.137g (9% AI)
150 (8% DV)
0
Standard Release (Common)
+ 78
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
0.098g (6% AI)
147 (7% DV)
0
Standard Release (Common)
+ 79
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
0.043g (3% AI)
76 (4% DV)
0
Standard Release (Common)
+ 80
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
0.081g (5% AI)
161 (8% DV)
0
Standard Release (Common)
+ 81
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
0.031g (2% AI)
83 (4% DV)
0
Standard Release (Common)
+ 82
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
0.077g (5% AI)
218 (11% DV)
0
Standard Release (Common)
+ 83
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
0.024g (2% AI)
70 (3% DV)
0
Standard Release (Common)
+ 84
Raw Tilapia (Fish, tilapia, raw) 1 fillet
0.038g (2% AI)
111 (6% DV)
0
Standard Release (Common)
+ 85
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
0.019g (1% AI)
74 (4% DV)
0
Standard Release (Common)
+ 86
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
0.046g (3% AI)
192 (10% DV)
0
Standard Release (Common)
+ 87
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
0.01g (1% AI)
48 (2% DV)
0
Standard Release (Common)
+ 88
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
0.013g (1% AI)
73 (4% DV)
0
Standard Release (Common)
+ 89
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
0.021g (1% AI)
121 (6% DV)
0
Standard Release (Common)
+ 90
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
0.011g (1% AI)
94 (5% DV)
0
Standard Release (Common)
+ 91
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
0.011g (1% AI)
98 (5% DV)
0
Standard Release (Common)
+ 92
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
0.012g (1% AI)
112 (6% DV)
0
Standard Release (Common)
+ 93
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
0.01g (1% AI)
101 (5% DV)
0
Standard Release (Common)
+ 94
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
0.01g (1% AI)
173 (9% DV)
0
Standard Release (Common)
+ 95
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
0.005g (0% AI)
94 (5% DV)
0
Standard Release (Common)
+ 96
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
0.004g (0% AI)
81 (4% DV)
0
Standard Release (Common)
+ 97
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
0.001g (0% AI)
21 (1% DV)
0
Standard Release (Common)
+ 98
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
0.001g (0% AI)
31 (2% DV)
0
Standard Release (Common)
+ 99
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
0.001g (0% AI)
33 (2% DV)
0
Standard Release (Common)
+ 100
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
0.003g (0% AI)
135 (7% DV)
0
Standard Release (Common)
+ 101
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
0.002g (0% AI)
134 (7% DV)
0
Standard Release (Common)
+ 102
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
0.003g (0% AI)
221 (11% DV)
0
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)
77 (4% DV)
0
Standard Release (Common)
+ 104
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
0.001g (0% AI)
89 (4% DV)
0
Standard Release (Common)
+ 105
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
0.002g (0% AI)
189 (9% DV)
0
Standard Release (Common)