Fish Ranked by Omega-3 (EPA+DHA): Highest to Lowest (2026)

The top omega-3 fish include mackerel at 2000 mg, Atlantic salmon at 1800 mg, herring at 1700 mg, and sardines and anchovies at 1400 mg per 3 oz cooked.

This overview ranks fish based on their omega-3 content, specifically EPA and DHA, per 3 oz cooked. Oily fish are significantly higher in omega-3 compared to lean white fish and shellfish.

Which Fish Has the Most Omega-3?

Highest EPA+DHA omega-3 per 3 oz cooked:

1. Atlantic mackerel (3 oz): 2000 mg
2. Atlantic salmon (farmed) (3 oz): 1800 mg
3. Herring (3 oz): 1700 mg
4. Sardines (canned) (3 oz): 1400 mg
5. Anchovies (3 oz): 1400 mg

Which Fish and Seafood Have the Least Omega-3?

Lowest EPA+DHA omega-3 per 3 oz:

1. Mahi-mahi (3 oz): 110 mg
2. Cod (3 oz): 150 mg
3. Tilapia (3 oz): 150 mg
4. Light canned tuna (3 oz): 230 mg
5. Shrimp (3 oz): 270 mg

Which Fish Are Highest in Omega-3?

The fish highest in omega-3 include mackerel, Atlantic salmon, herring, sardines, and anchovies. Mackerel leads with 2000 mg of EPA and DHA per 3 oz cooked, followed closely by Atlantic salmon at 1800 mg. These oily fish are excellent sources of omega-3 fatty acids.

Fish / Seafood	Serving	Omega-3 EPA+DHA (mg)	Calories
Atlantic mackerel	3 oz	2000	200
Atlantic salmon (farmed)	3 oz	1800	175
Herring	3 oz	1700	170
Sardines (canned)	3 oz	1400	175
Anchovies	3 oz	1400	110
Bluefin tuna	3 oz	1300	155
Wild salmon (sockeye)	3 oz	1200	145
Rainbow trout	3 oz	840	145
Albacore tuna (canned)	3 oz	730	110

Including these fish in your diet can help meet the recommended omega-3 intake.

Which Fish and Shellfish Are Lower in Omega-3?

Lean white fish and shellfish have much lower omega-3 levels. Cod and tilapia provide about 150 mg, while shrimp contain around 270 mg of EPA and DHA per 3 oz cooked. These options are not as effective for boosting omega-3 intake.

Fish / Seafood	Serving	Omega-3 EPA+DHA (mg)	Calories
Mussels	3 oz	700	145
Sea bass	3 oz	650	105
Oysters	3 oz	600	70
Pollock	3 oz	460	90
Halibut	3 oz	400	110
Crab	3 oz	350	80
Shrimp	3 oz	270	85
Light canned tuna	3 oz	230	90
Cod	3 oz	150	90
Tilapia	3 oz	150	110
Mahi-mahi	3 oz	110	93

Opt for oily fish to maximize your omega-3 consumption.

How to Track Omega-3 and Fish Intake

Omega-3 intake can be easy to under-track due to varying fish types and preparation methods. Nutrola is an AI nutrition tracking app that identifies fish and seafood from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see highest-protein fish and seafood ranked, calories in every fish and seafood per fillet and ounce, and omega-3 vs omega-6 ratio guide.

How We Calculated These Numbers

Values are EPA+DHA omega-3 in milligrams per 3 oz (85 g) cooked, drawn from USDA FoodData Central and published seafood nutrition data, rounded. Omega-3 content varies meaningfully by species, by wild versus farmed, and by season, so treat these as typical figures.

Frequently Asked Questions (FAQ)

Which fish has the most omega-3?

Mackerel has the most omega-3, with 2000 mg per 3 oz cooked, followed by Atlantic salmon at 1800 mg and herring at 1700 mg.

How much omega-3 is in salmon?

Salmon contains about 1800 mg of omega-3 per 3 oz cooked, making it one of the best sources of EPA and DHA.

How much omega-3 is in canned tuna?

Canned tuna has approximately 300 mg of omega-3 per 3 oz, but this can vary by type, with albacore tuna being higher than light tuna.

Do you still need omega-3 supplements if you eat fish?

If you eat fish regularly, especially oily varieties, you may not need omega-3 supplements, as two servings per week can meet daily recommendations.

Which fish has the least omega-3?

Cod and tilapia are among the fish with the least omega-3, providing only about 150 mg per 3 oz cooked.

How much omega-3 do you need per day?

The general recommendation for omega-3 intake is 250 to 500 mg of EPA and DHA per day, which can be achieved through diet.

Key Takeaways

• Mackerel is the richest source of omega-3 at 2000 mg per 3 oz.
• Atlantic salmon contains 1800 mg of omega-3 per 3 oz.
• Herring offers 1700 mg of omega-3 per 3 oz.
• Sardines and anchovies provide 1400 mg of omega-3 per 3 oz.
• Cod and tilapia have low omega-3 levels, about 150 mg per 3 oz.
• The recommended intake of omega-3 is 250 to 500 mg per day.