December 13, 2017
Baked mackerel with herbs and garnished with lemon

Omega-3s in Fish: Top Picks

by Berkeley Wellness  

There are many different ways to choose the “best” fish, depending on your priorities.* Here, popular seafood is ranked by omega-3 fatty acid content. EPA/DHA content varies by species, variety, and even season, so figures represent estimated ranges per 3-ounce cooked portion:

More than 1,500 milligrams: herring, wild (Atlantic and Pacific); salmon, farmed (Atlantic); salmon, wild (king); mackerel, wild (Pacific and jack)

1,000 to 1,500 milligrams: salmon, canned (pink, sockeye, and chum); mackerel, canned (jack); mackerel, wild (Atlantic and Spanish); tuna, wild (bluefin)

500 to 1,000 milligrams: salmon, wild (sockeye, coho, chum, and pink); sardines, canned; tuna, canned (white albacore); swordfish, wild; trout, farmed (rainbow); oysters, wild and farmed; mussels, wild and farmed

200 to 500 milligrams: tuna, canned (light); tuna, wild (skipjack); pollock, wild (Alaskan); rockfish, wild (Pacific); clams, wild and farmed; crab, wild (king, Dungeness, and snow); lobster, wild (spiny); snapper, wild; grouper, wild; flounder/sole, wild; halibut, wild (Pacific and Atlantic); ocean perch, wild; squid, wild (fried); fish sticks (breaded)

Less than 200 milligrams: scallops, wild; shrimp, wild and 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)

*Other criteria for choosing fish are based on their potential mercury levels and their environmental sustainability.