FISH
(Serving size = 6 ounces cooked, unless otherwise specified) OMEGA 3 FATS
(grams)
Salmon, sockeye 4
Salmon, Atlantic 3.1-3.7
Tuna, albacore 3.5
Sardines in sardine oil (3 oz) 2.8-3.3
Salmon, chinook 2
Salmon, coho 2
Salmon, king 1.9
Trout, rainbow, wild 1.7
Tuna, bluefin 1.5
Anchovy, European (3.3 oz) 1.4
Swordfish 1.4
Herring, Atlantic and Pacific (3 oz) 1.2-1.8
Oysters 1.1
Shark 1.0
Mackerel (3 oz, canned) 1.0
Pompano, Florida 1.0
Whiting 0.9
Flounder 0.9
Sole 0.9
Rockfish 0.8
Halibut, Pacific 0.8
Pike, walleye 0.6
Perch, ocean 0.6
Squid 0.6
Snapper 0.6
Cod, pacific 0.5
Haddock 0.4
Yellowtail 0.4
Catfish 0.3-0.4
Crab, Dungeness (3 oz, steamed) 0.3
Shrimp (3 oz, steamed) 0.3
Tuna (canned, 3 oz) 0.2-0.7
Lobster 0.2
Clams (3 oz, steamed) 0.2
* The omega-3 fatty-acid content can vary according to the mode of cooking and whether wild or farmed varieties.