Which fish should you eat to get the greatest benefits of omega-3 fatty acids? Omega-3 fatty acid content varies greatly among different species of fish. Cold-water fatty fish have the highest content of omega-3 fatty acids because their physiology, environment and diet promote omega-3 fatty acid production in their flesh. All fish contain some amount of omega-3s, however quantities vary among species and within a species according to the same factors mentioned above, i.e. environment and diet.
|
Common Finfish |
Omega-3 Content |
Omega-3 Content(per 6 oz portion) |
|---|---|---|
|
Anchovy, European, canned in oil |
High |
3.4 g |
|
Wild Salmon |
High |
3.2 g |
|
Pacific and Jack mackerel |
High |
3.2 g |
|
Sable Fish (Black Cod) |
High |
3.0 g |
|
Whitefish |
High |
3.0 g |
|
Pacific sardine |
High |
2.8 g |
|
Bluefin tuna |
High |
2.8 g |
|
Atlantic herring |
High |
2.4 g |
|
Atlantic mackerel |
High |
2.0 g |
|
Rainbow trout |
High |
2.0 g |
|
Mussels |
Moderate |
1.4 g |
|
Tuna, White Albacore, canned in water |
Moderate |
1.4 g |
|
Wild Eastern Oyster |
Moderate |
1.0 |
|
Halibut |
Moderate |
1.0 g |
|
Pollock |
Moderate |
0.8 g |
|
Farmed Eastern Oyster |
Moderate |
0.8 g |
|
Blue Crab or Alaska King Crab |
Moderate |
0.8 g |
|
Shrimp |
Moderate |
0.6 g |
|
Scallop |
Moderate |
0.6 g |
|
Clam |
Low |
0.5 g |
|
Ocean Perch |
Low |
0.4 g |
|
Tuna, light, canned in water |
Low |
0.4 g |
|
Yellowfin tuna |
Low |
0.4 g |
|
Cod |
Low |
.4 g |
|
Lobster |
Low |
0.2 g |
|
Crayfish |
Low |
0.2 g |
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