This Easy Chart Will Tell You Which Fish Have the Most Omega-3s

By Reader's Digest Editors, RD.comBy Reader's Digest Editors, RD.comUpdated: Sep. 28, 2018

Nothing fishy about it—we all know omega-3s are good for us. But how can we get more into our diets? Here are the best fish sources of omega-3 fatty acids.

Here's a breakdown of which fish are the best sources of omega-3Photo: Shutterstock

Which fish have the most Omega-3s?

Omega-3 fatty acids are an important part of a healthy diet because they lower your risk of heart disease, mainly by lowering triglycerides and countering inflammation.

You can find these fats in a variety of non-fish sources, including spinach, mustard greens, wheat germ, walnuts, flaxseed (and flaxseed oil), soybean and canola oil, and even pumpkin seeds. But the very best source is fish.

Not all fish are created equal, however. This handy food chart will help you choose fish with the highest omega-3 content.

Type of fish
Total omega-3 content per 3.5 ounces (grams)
Mackerel
2.6
Trout, lake
2.0
Herring
1.7
Tuna, bluefin
1.6
Salmon
1.5
Sardines, canned
1.5
Sturgeon, Atlantic
1.5
Tuna, albacore
1.5
Whitefish, lake
1.5
Anchovies
1.4
Bluefish
1.2
Bass, striped
0.8
Trout, brook
0.6
Trout, rainbow
0.6
Halibut, Pacific
0.5
Pollock
0.5
Shark
0.5
Sturgeon
0.4
Bass, fresh water
0.3
Catfish
0.3
Ocean perch
0.3
Flounder
0.2
Haddock
0.2
Snapper, red
0.2
Swordfish
0.2
Sole
0.1

These tasty recipes combine your favourite seafood with nature’s best brain-boosting ingredients.

Originally Published: August 09, 2017
Reader's Digest
Originally Published in Reader's Digest