|
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 |
|