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Fish and shellfish high in omega-3 fatty acids

The most omega-3 fatty acids per typical portion among 400 USDA records of fish and shellfish: mackerel, 3.7 g in 1 piece (5-1/2" x 1-1/2" x 1/2").

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which fish and shellfish have the most omega-3 fatty acids per portion?

  1. 1
    Mackerel
    Fish, mackerel, salted · 1 piece (5-1/2" x 1-1/2" x 1/2") (80 g)
    3.7g4.6 g per 100 g · 3.0 g per 200 calories
  2. 2
    Caviar
    Fish, caviar, black and red, granular · 1 oz (28 g)
    1.9g6.5 g per 100 g · 5.0 g per 200 calories
  3. 3
    Sablefish
    Fish, sablefish, smoked · 3 oz (85 g)
    1.6g1.8 g per 100 g · 1.4 g per 200 calories
  4. 4
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    1.5g1.0 g per 100 g · 0.9 g per 200 calories
  5. 5
    Salmon
    Fish, salmon, pink, canned, without salt, solids with bone and liquid · 3 oz (85 g)
    1.4g1.7 g per 100 g · 2.4 g per 200 calories
  6. 6
    Herring
    Fish, herring, Atlantic, kippered · 1 fillet, large (7" x 2-1/4" x 1/4") (65 g)
    1.4g2.1 g per 100 g · 2.0 g per 200 calories
  7. 7
    Oyster
    Mollusks, oyster, Pacific, cooked, moist heat · 3 oz (85 g)
    1.2g1.4 g per 100 g · 1.7 g per 200 calories
  8. 8
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    1.1g0.8 g per 100 g · 0.7 g per 200 calories
  9. 9
    Cisco
    Fish, cisco, smoked · 3 oz (85 g)
    1.1g1.3 g per 100 g · 1.4 g per 200 calories
  10. 10
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    1.0g0.8 g per 100 g · 1.2 g per 200 calories
  11. 11
    Trout
    Fish, trout, grilled · 1 small/regular fillet (90 g)
    0.8g0.9 g per 100 g · 0.9 g per 200 calories
  12. 12
    Tuna
    Fish, tuna, white, canned in water, without salt, drained solids · 3 oz (85 g)
    0.7g0.9 g per 100 g · 1.3 g per 200 calories
  13. 13
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    0.7g0.8 g per 100 g · 0.9 g per 200 calories
  14. 14
    Pompano
    Fish, pompano, grilled · 1 small/regular fillet (90 g)
    0.6g0.7 g per 100 g · 0.6 g per 200 calories
  15. 15
    Shark
    Fish, shark, mixed species, cooked, batter-dipped and fried · 3 oz (85 g)
    0.6g0.7 g per 100 g · 0.6 g per 200 calories
  16. 16
    Anchovy
    Fish, anchovy, european, canned in oil, drained solids · 1 oz, boneless (28 g)
    0.6g2.1 g per 100 g · 2.0 g per 200 calories
  17. 17
    Shrimp
    Crustaceans, shrimp, mixed species, canned · 3 oz (85 g)
    0.5g0.5 g per 100 g · 1.1 g per 200 calories
  18. 18
    Squid
    Mollusks, squid, mixed species, cooked, fried · 3 oz (85 g)
    0.5g0.5 g per 100 g · 0.6 g per 200 calories
  19. 19
    Mullet
    Fish, mullet · 1 cup (135 g)
    0.5g0.3 g per 100 g · 0.3 g per 200 calories
  20. 20
    Perch
    Fish, perch, steamed · 1 large fillet (135 g)
    0.4g0.3 g per 100 g · 0.6 g per 200 calories
  21. 21
    Spiny lobster
    Crustaceans, spiny lobster, mixed species, cooked, moist heat · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.7 g per 200 calories
  22. 22
    Crab
    Crustaceans, crab, queen, cooked, moist heat · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.8 g per 200 calories
  23. 23
    Whiting
    Fish, whiting, grilled · 1 large fillet (135 g)
    0.4g0.3 g per 100 g · 0.4 g per 200 calories
  24. 24
    Surimi
    Fish, surimi · 3 oz (85 g)
    0.3g0.4 g per 100 g · 0.8 g per 200 calories
  25. 25
    Carp
    Fish, carp · 1 fillet, any size (90 g)
    0.3g0.4 g per 100 g · 0.3 g per 200 calories
  26. 26
    Snapper
    Fish, snapper · 1 fillet, any size (90 g)
    0.3g0.3 g per 100 g · 0.4 g per 200 calories
  27. 27
    Catfish
    Fish, catfish, channel, cooked, breaded and fried · 3 oz (85 g)
    0.3g0.3 g per 100 g · 0.3 g per 200 calories
  28. 28
    Pollock
    Fish, pollock, Alaska, cooked · 3 oz (85 g)
    0.3g0.3 g per 100 g · 0.8 g per 200 calories
  29. 29
    Halibut
    Fish, halibut · 1 cup (135 g)
    0.3g0.2 g per 100 g · 0.2 g per 200 calories
  30. 30
    Octopus
    Mollusks, octopus, common, cooked, moist heat · 3 oz (85 g)
    0.3g0.3 g per 100 g · 0.4 g per 200 calories
  31. 31
    Clams
    Mollusks, clam, mixed species, cooked, moist heat · 3 oz (85 g)
    0.2g0.3 g per 100 g · 0.4 g per 200 calories
  32. 32
    Fish sticks
    Fish, fish sticks, frozen, prepared · 1 piece (4" x 2" x 1/2") (57 g)
    0.2g0.4 g per 100 g · 0.3 g per 200 calories
  33. 33
    Haddock
    Fish, haddock, smoked · 3 oz (85 g)
    0.2g0.2 g per 100 g · 0.4 g per 200 calories
  34. 34
    Lobster
    Crustaceans, lobster, northern, cooked, moist heat · 3 oz (85 g)
    0.2g0.2 g per 100 g · 0.6 g per 200 calories
  35. 35
    Eel
    Fish, eel · 1 cup (135 g)
    0.2g0.2 g per 100 g · 0.1 g per 200 calories
  36. 36
    Cuttlefish
    Mollusks, cuttlefish, mixed species, cooked, moist heat · 3 oz (85 g)
    0.2g0.2 g per 100 g · 0.3 g per 200 calories
  37. 37
    Croaker
    Fish, croaker, Atlantic, cooked, breaded and fried · 3 oz (85 g)
    0.2g0.2 g per 100 g · 0.2 g per 200 calories
  38. 38
    Tilapia
    Fish, tilapia, steamed · 1 large fillet (135 g)
    0.2g0.1 g per 100 g · 0.2 g per 200 calories
  39. 39
    Pike
    Fish, pike · 1 cup (135 g)
    0.2g0.1 g per 100 g · 0.1 g per 200 calories
  40. 40
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    0.2g0.1 g per 100 g · 0.2 g per 200 calories
  41. 41
    Sturgeon
    Fish, sturgeon, mixed species, smoked · 3 oz (85 g)
    0.1g0.2 g per 100 g · 0.2 g per 200 calories
  42. 42
    Scallops
    Mollusks, scallop, (bay and sea), cooked, steamed · 3 oz (85 g)
    0.1g0.2 g per 100 g · 0.3 g per 200 calories
  43. 43
    Crayfish
    Crustaceans, crayfish, mixed species, wild, cooked, moist heat · 3 oz (85 g)
    0.1g0.2 g per 100 g · 0.4 g per 200 calories
  44. 44
    Salmon nuggets
    Salmon nuggets, breaded, frozen, heated · 1 oz (28 g)
    0.1g0.5 g per 100 g · 0.5 g per 200 calories
  45. 45
    Cod
    Fish, cod, Atlantic, canned, solids and liquid · 3 oz (85 g)
    0.1g0.2 g per 100 g · 0.3 g per 200 calories
  46. 46
    Tuna salad
    Fish, tuna salad · 3 oz (85 g)
    0.1g0.1 g per 100 g · 0.1 g per 200 calories
  47. 47
    Gefiltefish
    Fish, gefiltefish, commercial, sweet recipe · 1 piece (42 g)
    0.1g0.1 g per 100 g · 0.3 g per 200 calories
  48. 48
    Abalone
    Mollusks, abalone, mixed species, cooked, fried · 3 oz (85 g)
    0.0g0.1 g per 100 g · 0.1 g per 200 calories
  49. 49
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    0.0g0.0 g per 100 g · 0.0 g per 200 calories
  50. 50
    Frog legs
    Frog legs · 1 leg (25 g)
    0.0g0.0 g per 100 g · 0.0 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodOmega-3 fatty acids (ALA + EPA + DHA) per 100 gIn the portion ranking
Fish, caviar, black and red, granular6.5 granked 2
Fish, mackerel, salted4.6 granked 1
Fish, roe, mixed species, cooked, dry heat3.0 gnot an everyday portion (rule above)
Fish, shad, american, raw2.4 gnot an everyday portion (rule above)
Fish, herring, Atlantic, kippered2.1 granked 6
Smelt, dried (Alaska Native)2.1 gnot an everyday portion (rule above)
Fish, anchovy, european, canned in oil, drained solids2.1 granked 16
Fish, sablefish, smoked1.8 granked 3

Source: USDA FoodData Central, April 30, 2026 release.

Every food high in omega-3 fatty acids

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov