Omega-3 (EPA+DHA) Levels in Common Fish and Shellfish
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Health organizations suggest an EPA+DHA intake of at least 250 to 500 milligrams per day. The American Heart Association recommends 1000 milligrams of EPA+DHA per day for patients with coronary heart disease, and two meals of oily fish per week for people without heart disease.
Omega-3 Content of Frequently Consumed Seafood Products
| SEAFOOD PRODUCT |
|
OMEGA-3s PER 3 OUNCE COOKED PORTION |
| Herring, Wild (Atlantic & Pacific) |
♥♥♥♥♥ |
>1,500 milligrams |
| Salmon, Farmed (Atlantic) |
♥♥♥♥♥ |
| Salmon, Wild (King) |
♥♥♥♥♥ |
| Mackerel, Wild (Pacific & Jack) |
♥♥♥♥♥ |
| SEAFOOD PRODUCT |
|
OMEGA-3s PER 3 OUNCE COOKED PORTION |
| Salmon, Canned (Pink, Sockeye & Chum) |
♥♥♥♥ |
1,000 to 1,500 milligrams |
| Mackerel, Canned (Jack) |
♥♥♥♥ |
| Mackerel, Wild (Atlantic & Spanish) |
♥♥♥♥ |
| Tuna, Wild (Bluefin) |
♥♥♥♥ |
| SEAFOOD PRODUCT |
|
OMEGA-3s PER 3 OUNCE COOKED PORTION |
| Salmon, Wild (Sockeye, Coho, Chum & Pink) |
♥♥♥ |
500 to 1,000 milligrams |
| Sardines, Canned |
♥♥♥ |
| Tuna, Canned (White Albacore) |
♥♥♥ |
| Swordfish, Wild |
♥♥♥ |
| Trout, Farmed (Rainbow) |
♥♥♥ |
| Oysters, Wild & Farmed |
♥♥♥ |
| Mussels, Wild & Farmed |
♥♥♥ |
| SEAFOOD PRODUCT |
|
OMEGA-3s PER 3 OUNCE COOKED PORTION |
| Tuna, Canned (Light) |
♥♥ |
200 to 500 milligrams |
| Tuna, Wild (Skipjack) |
♥♥ |
| Pollock, Wild (Alaskan) |
♥♥ |
| Rockfish, Wild (Pacific) |
♥♥ |
| Clams, Wild & Farmed |
♥♥ |
| Crab, Wild (King, Dungeness & Snow) |
♥♥ |
| Lobster, Wild (Spiny) |
♥♥ |
| Snapper, Wild |
♥♥ |
| Grouper, Wild |
♥♥ |
| Flounder/Sole, Wild |
♥♥ |
| Halibut, Wild (Pacific & Atlantic) |
♥♥ |
| Ocean Perch, Wild |
♥♥ |
| Squid, Wild (Fried) |
♥♥ |
| Fish Sticks (Breaded) |
♥♥ |
| SEAFOOD PRODUCT |
|
OMEGA-3s PER 3 OUNCE COOKED PORTION |
| Scallops, Wild |
♥ |
< 200 milligrams |
| Shrimp, Wild & Farmed |
♥ |
| Lobster, Wild (Northern) |
♥ |
| Crab, Wild (Blue) |
♥ |
| Cod, Wild |
♥ |
| Haddock, Wild |
♥ |
| Tilapia, Farmed |
♥ |
| Catfish, Farmed |
♥ |
| Mahimahi, Wild |
♥ |
| Tuna, Wild (Yellowfin) |
♥ |
| Orange Roughy, Wild |
♥ |
| Surimi Product (Imitation Crab) |
♥ |
Source: USDA National Nutrient Database for Standard Reference
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