The Best Omega-3-Rich Fish
Updated: Jul. 15, 2023
Looking to get more healthy fats into your diet? Start with this list of the best—of the best—fish sources of omega-3 fatty acids.
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Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides and countering inflammation. Although you can find them in “foods such as chia seeds, walnuts, and even algae,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies, in Hamburg, New Jersey, the very best source is fish. In fact, the American Heart Association recommends eating two 3.5 ounce servings of fish per week. But not all fish are created equal, however. This handy chart will help you choose the fish with the highest omega-3 content. Try to avoid fish that are high in mercury.
| 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, freshwater | 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 |
- Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies, Hamburg, New Jersey
- Office of Dietary Supplements: "Omega-3 Fatty Acids."
- American Heart Association: "Fish and Omega-3 Fatty Acids"
Medically reviewed by Originally Published: August 23, 2019
