Amount of Omega-3s
in Popular Varieties of Fish
A 3-ounce
cooked serving (not quite one-fifth of a pound, and roughly the size of
a pack of cards) supplies:
Source |
Best
Sources |
Amount of
DHA+EPA |
bass,
striped |
* |
800
mg |
catfish |
|
200
mg |
clams |
|
200
mg |
cod,
Atlantic |
|
100
mg |
cod,
Pacific |
|
200
mg |
crab,
Alaska king |
|
400
mg |
crab,
Dungeness |
|
300
mg |
flounder |
|
400
mg |
haddock |
|
200
mg |
halibut |
|
400
mg |
herring,
kippered |
* |
1800 mg |
herring,
pickled |
* |
1200
mg |
lobster |
|
100
mg |
mackerel,
Atlantic |
* |
1000
mg |
mackerel,
Jack |
* |
1600 mg |
mackerel,
King |
|
300
mg |
mackerel,
Pacific |
* |
1600
mg |
oysters,
Eastern (farmed) |
|
400
mg |
oysters,
Eastern (wild) |
|
500
mg |
oysters,
Pacific (raw) |
|
600
mg |
perch,
Atlantic |
|
300
mg |
pollock,
Atlantic |
|
500
mg |
pollock,
Walleye |
|
400
mg |
rockfish |
|
400
mg |
salmon,
Atlantic (farmed) |
* |
1800 mg |
salmon,
Atlantic (wild) |
* |
1600
mg |
salmon, Coho (farmed) |
* |
1100
mg |
salmon,
Coho (wild) |
* |
900
mg |
salmon, Sockeye (canned) |
* |
1000
mg |
sardines
(Atlantic) |
* |
800
mg |
sardines
(Pacific) |
* |
1400
mg |
scallops |
|
200
mg |
shrimp |
|
300
mg |
sole |
|
400
mg |
swordfish |
* |
700
mg |
tilefish |
* |
800
mg |
trout,
mixed species |
* |
800
mg |
trout,
Rainbow (farmed) |
* |
1000
mg |
trout,
Rainbow (wild) |
* |
800
mg |
tuna,
Bluefin |
* |
1300
mg |
tuna,
light, canned |
|
200
mg |
tuna,
Skipjack |
|
300
mg |
tuna,
Yellowfin |
|
200
mg |
tuna,
white, canned |
* |
700
mg |
whiting |
|
400
mg |
|