Amount of Omega-3 Fatty Acids in Selected Fish and Seafood

  • Mackerel
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 2.5–2.6 grams
  • Salmon (wild)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.8 grams
  • Herring
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.3–2 grams
  • Tuna (Bluefin)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.2 grams
  • Lake Trout
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 2 grams
  • Anchovy
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.4 grams
  • Tuna (Albacore)*
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.5 grams
  • Lake White fish (freshwater)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.5 grams
  • Bluefish
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 1.2 grams
  • Halibut
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.9 grams
  • Striped Bass
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.8 grams
  • Sea Bass (mixed species)
    • Serving Size: 3 ounces (100 grams)
    • Amount of Omega-3 Fat: 0.65 grams
  • Tuna, white meat canned
    • Serving Size: 3 ounces drained
    • Amount of Omega-3 Fat: 0.5 grams

*Contains high level of Mercury. Limit amount you eat.

Source: USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/search/list

How much Omega-3 do I need?

The American Heart Association recommends that patients who do not have a history of heart disease eat at least 2 servings of fish each week (a total of 6-8 ounces). This should include a variety of fish. Cold-water wild varieties of fish like mackerel, tuna, salmon, sardines and herring contain high amounts of omega-3 fatty acids. See the list above to help choose fish with high levels of omega-3 fatty acids.

If you have heart disease, your healthcare professional may recommend that you have one gram of EPA +DHA every day. If you have trouble getting this amount through food alone, talk to your doctor about taking a fish oil supplement.

If you have high triglyceride levels, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you take medication to lower your triglyceride levels. Your healthcare provider may also want you to take a fish oil supplement. In general, 2-4 grams of EPA + DHA every day is recommended for patients with high triglyceride levels. This amount has been shown to lower triglyceride levels 25 to 35 percent.

Can you have too many omega-3 fatty acids?

Talk to your healthcare provider if you have 3 grams or more of omega-3 fatty acids in your diet each day. High levels of these essential fatty acids can cause bleeding.

Reviewed: 06/17

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy