While seafood is generally the best source of omega-3, not all varieties provide meaningful amounts.
Oily fish species provide the highest concentrations of this essential fat. However, many staple fish options in typical diets, such as cod, are low in omega-3.
To help you understand the best choices, this article presents a list of oily fish high in omega-3. We have included the amount of omega-3 per 100g (3.5 ounces) and per typical serving for each fish.
Unless otherwise stated, the USDA’s FoodData Central database is the source of all nutritional data, which is presented for cooked weight.
While the USDA only provides the individual amount for each of the omega-3 fatty acids found in the fish, we have calculated total omega-3 figures for your convenience.
1) Atlantic Mackerel
Omega-3 per 100g
Omega-3 per 88g fillet
1,422 mg
1,251 mg
Table 1: Typical omega-3 content of cooked Atlantic mackerel per 100g and per 88g fillet
Per 100 grams, cooked Atlantic salmon provides 2,617 mg of omega-3 fatty acids.
Salmon is one of the most common oily fish, consumed either cooked or as sushi, sashimi, or smoked salmon.
There are many different types of salmon, each having a slightly different nutritional profile. However, we used farmed Atlantic salmon as it tends to have a higher absolute amount of omega-3.
3) Herring
Omega-3 per 100g
Omega-3 per 143g fillet
2,486 mg
3,553 mg
Table 3: Typical omega-3 content for cooked Atlantic herring per 100g and per 143g fillet
Catfish is quite low in omega-3 compared to the other oily fish listed in this guide, but it still provides more than most lean fish.
Per 100 grams, cooked catfish offers 345 mg of omega-3.
Ranking of Fish By Omega-3 Per 100 Grams
For a simple, at-a-glance view, the table below shows how each fish compares per 100-gram cooked serving.
Rank
Name of fish
Omega-3 per 100g
1
Fish roe (mixed species)
3,138 mg
2
Kippers
2,659 mg
3
Atlantic salmon
2,617 mg
4
Atlantic herring
2,486 mg
5
Sablefish
2,271 mg
6
Canned anchovies
2,189 mg
7
Bluefin tuna
1,713 mg
8
Canned sardines
1,605 mg
9
Trout
1,452 mg
10
Atlantic mackerel
1,422 mg
11
Sprats
1,380 mg
12
Swordfish
1,108 mg
13
Striped bass
986 mg
14
Eel
838 mg
15
Catfish
345 mg
Table 16: Popular fish species ranked for omega-3 content per 100 grams, in descending order, based on USDA data
Why Should We Consume Oily Fish?
While there are no specific recommendations on omega-3 intake from oily fish, the omega-3s found in seafood (EPA and DHA) are associated with cardiovascular benefits.
Due to the vast amount of positive research on omega-3, many public health organizations recommend including oily fish in the diet.
For instance, the American Heart Association recommends eating fish “at least twice per week.” They specifically recommend seafood choices high in omega-3.
Note: Algae oil products are also an excellent source of bioavailable omega-3. For any vegans wanting to get the benefits of oily fish, algae oil is worth consideration. Learn more about different sources of omega-3 here.
Summary
For anyone wishing to increase their omega-3 levels, oily fish are the best source of bioavailable omega-3.
The options with the absolute highest amounts include salmon, kippers, herring, and fish roe. Equally important, the most affordable option is probably canned sardines.
All the above options also have the advantage of being low in mercury compared to larger fish like tuna, swordfish, and shark.
Want to learn more about what to eat for specific goals? See this article for more information:
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
