Fish and Seafood Omega-3 Content: Tables by Species and Serving Size

EPA and DHA amounts in common fish and shellfish from USDA food data, with a 3-ounce serving column, mercury categories from FDA and EPA, and notes on why numbers vary.

Content last updated October 22, 2026. This page has not been medically reviewed.

What the table shows

This page lists the two long-chain omega-3 fats found in seafood: EPA and DHA. (ALA, the plant omega-3, is covered on the plant sources page.) The numbers come from the USDA FoodData Central SR Legacy dataset, which reports grams of each fatty acid per 100 grams of edible food. [2] We added EPA and DHA, and then worked out the amount in a 3-ounce (85 g) portion with simple arithmetic. These totals are our calculation, not a USDA figure.

Each row is one database entry. Cooked and raw entries are separate in the database, so compare cooked with cooked. We chose cooked, drained or canned entries where USDA lists them.

Seafood (USDA entry)	EPA, g per 100 g	DHA, g per 100 g	EPA + DHA in 85 g (calculated)	FDA and EPA mercury category
Salmon, Atlantic, farmed, cooked	0.69	1.46	1.82 g	Best Choice
Salmon, Atlantic, wild, cooked	0.41	1.43	1.56 g	Best Choice
Salmon, sockeye, cooked	0.30	0.56	0.73 g	Best Choice
Salmon, pink, canned, drained	0.33	0.74	0.92 g	Best Choice
Herring, Atlantic, cooked	0.91	1.11	1.71 g	Best Choice
Mackerel, Atlantic, cooked	0.50	0.70	1.02 g	Best Choice
Sardines, Atlantic, canned in oil, drained	0.47	0.51	0.83 g	Best Choice
Anchovy, European, canned in oil, drained	0.76	1.29	1.75 g	Best Choice
Trout, rainbow, farmed, cooked	0.26	0.62	0.74 g	Best Choice
Tuna, white (albacore), canned in water	0.23	0.63	0.73 g	Good Choice
Tuna, light, canned in water	0.03	0.20	0.19 g	Best Choice
Swordfish, cooked	0.13	0.77	0.76 g	Choice to Avoid
Halibut, cooked	0.08	0.16	0.20 g	Good Choice
Pollock, Atlantic, cooked	0.09	0.45	0.46 g	Best Choice
Cod, Atlantic, cooked	under 0.01	0.15	0.13 g	Best Choice
Haddock, cooked	0.05	0.11	0.14 g	Best Choice
Tilapia, cooked	0.01	0.13	0.11 g	Best Choice
Catfish, channel, farmed, cooked	0.02	0.07	0.08 g	Best Choice
Shrimp, mixed species, cooked	0.14	0.14	0.23 g	Best Choice
Oyster, Pacific, cooked	0.88	0.50	1.17 g	Best Choice
Crab, Alaska king, cooked	0.30	0.12	0.35 g	Best Choice

Sources for the table: nutrient values from USDA FoodData Central, SR Legacy (April 2018 release); mercury categories from the FDA and EPA fish advice revised October 2021. [2][3]

Why numbers differ from package to package

Species and diet. A study of 76 finfish species bought in six US regions found EPA plus DHA ranging from 17 mg per 100 g (pangasius) to 2,430 mg per 100 g (Chilean sea bass), with large differences within some farmed species, likely from what the fish were fed. [4]
One database entry is a sample, not a rule. A USDA row for one salmon type does not tell you what a particular fillet holds.
Fat content drives the total. In a UK survey, farmed salmon products had more EPA and DHA per 100 g of fillet than wild ones which the authors link to their higher total fat. [5] See farmed vs wild fish.
Processing changes the picture. Breaded and pre-fried fish products can carry much more fat and omega-6 fat. [6] See canned, smoked and cooked fish.

Servings and official advice

UK (NHS): at least 2 portions of fish a week, including 1 of oily fish; a portion is around 140 g cooked. Oily fish include salmon, sardines, mackerel, herring, trout, pilchards and sprats. Fresh and canned tuna do not count as oily fish. [1]
US (Dietary Guidelines via FDA): at least 8 ounces of seafood a week, less for children, on a 2,000-calorie diet. [3]
EU (EFSA, 2012 news release): 250 mg a day of EPA plus DHA described as an adequate intake. The age groups were not readable in the sources we could open. [7]

Rich sources are listed on the oily fish page. Fish is food, not a supplement trial: see omega-3 from food vs supplements.

Frequently asked questions

Which fish has the most omega-3?

In the USDA entries above, herring, anchovy, farmed and wild Atlantic salmon, mackerel and oyster had the largest EPA plus DHA amounts per 100 g. [2] Values vary by sample.

How much EPA and DHA is in a serving of salmon?

For a 3-ounce (85 g) portion of cooked farmed Atlantic salmon, our calculation from USDA data gives about 1.8 g of EPA plus DHA, and about 1.6 g for wild Atlantic salmon. [2]

Is canned tuna a good omega-3 source?

USDA lists much less EPA plus DHA in canned light tuna in water than in canned albacore or salmon. [2] The NHS says tuna does not count as oily fish. [1]

Do white fish like cod have omega-3?

Yes, but much less. USDA lists about 0.15 g of DHA per 100 g for cooked Atlantic cod. [2]

Is fish the only seafood source?

No. Oysters and crab also appear in the table, and the NHS names oysters and crab as shellfish sources of long-chain omega-3, though it says they hold less than oily fish. [1] In the USDA entries above, cooked oysters are close to some oily fish, so values for a single food can differ from general statements. [2]

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety first

Fish and shellfish allergies are common and can cause severe reactions, and cooking does not make a reaction less likely. [1] If someone has a serious reaction after eating fish or shellfish, get emergency help (911 in the US). People with a fish or shellfish allergy should read fish allergy, shellfish allergy and omega-3 products. Pregnant and breastfeeding women, and children, have specific fish limits because of mercury; see official fish-eating advice and mercury.

Cautions

Mercury and other pollutants vary by species; the categories above are the FDA and EPA's, for the US. [3]
Canned and smoked fish can be salty (the table has no sodium column). The NHS tells adults to have no more than 6 g of salt a day. [8]
Raw or lightly cooked shellfish can cause food poisoning, and the NHS says pregnant women should eat only thoroughly cooked smoked fish. [1]
Medicine questions, such as blood thinners, belong to a pharmacist: see medication interactions.

References

NHS, Fish and shellfish. Read 2026-10-23.
USDA FoodData Central, SR Legacy dataset (April 2018 release, CSV download). Read 2026-10-23.
FDA and EPA, Advice About Eating Fish (revised October 2021). Read 2026-10-23.
Fatty acid profiles of commercially available finfish fillets in the United States. Lipids 2014. Read 2026-10-23.
Nutritional quality of salmon products available from major retailers in the UK. Br J Nutr 2014. Read 2026-10-23.
Survey of n-3 and n-6 polyunsaturated fatty acids in fish and fish products. Lipids Health Dis 2012. Read 2026-10-23.
EFSA, EFSA assesses safety of long-chain omega-3 fatty acids (news story, 27 July 2012). Read 2026-10-23.
NHS, Salt: the facts. Read 2026-10-23.

Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.