Best Fish for Omega-3Calculator, Comparison & Tracker
Calculate Omega-3 from Your Serving
Your Serving Results
191% of daily reference (1.6g)
0.9g
EPA
2.0g
DHA
0.1g
ALA
Which Fish Has the Most Omega-3?
Among commonly consumed fish, mackerel (Atlantic) contains approximately 2.67g of omega-3 per 100g, making it one of the richest sources. Salmon (Atlantic, farmed) provides around 2.26g, while herring and sardines each offer over 1.5g per 100g.
Lean white fish like cod (0.19g/100g) and tilapia (0.24g/100g) contain significantly less omega-3 but are still nutritious protein sources. Use the ranking table above to sort all 31 species by omega-3 content.
Best Low-Mercury High Omega-3 Fish
Mercury concentration varies by species and is influenced by factors like fish size, diet, and habitat. According to the FDA and EPA guidelines, the following fish combine high omega-3 content with low mercury levels:
Salmon
Omega-3: ~2.26g/100g
Sardines
Omega-3: ~1.48g/100g
Anchovies
Omega-3: ~1.48g/100g
Herring
Omega-3: ~1.73g/100g
How Much Omega-3 Do You Need Daily?
The adequate intake (AI) for alpha-linolenic acid (ALA) is 1.6g/day for adult men and 1.1g/day for adult women, as established by the NIH. There is no Recommended Dietary Allowance (RDA) for EPA and DHA specifically, though several organizations provide intake guidance.
| Organization | Recommendation |
|---|---|
| NIH Adequate Intake (ALA) | 1.1g/day (women) – 1.6g/day (men) |
| AHA (American Heart Assoc.) | ≥250mg EPA+DHA/day (2 fish servings/week) |
| EFSA (European Food Safety Authority) | 250mg EPA+DHA/day |
| FDA Upper Limit (supplements) | ≤3g EPA+DHA/day (incl. ≤2g from supplements) |
Individual needs may vary. These figures are provided for informational reference only.
EPA vs DHA Explained
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fatty acids found predominantly in marine sources. While both are omega-3s, they have distinct structural and biological characteristics:
EPA (20 carbons)
- Found primarily in fatty fish (salmon, mackerel, sardines)
- 20-carbon long-chain polyunsaturated fatty acid
- Commonly found in fish oil supplements
DHA (22 carbons)
- 22-carbon long-chain polyunsaturated fatty acid
- The longest common omega-3 in marine sources
- Found in fatty fish and algae-based supplements
Scientific References
Primary Data Source
U.S. Department of Agriculture, FoodData Central — fdc.nal.usda.gov
Health Benefits of Fish and Fish By-Products — A Nutritional and Functional Perspective
Frontiers in Nutrition · 2025 · PMC
Fish Nutrition and Current Issues in Aquaculture
Journal of Aquatic Food Product Technology · 2014 · ResearchGate
Fish Protein and Its Derivatives: Functionality, Biotechnology, and Health Effects
Annual Review of Food Science & Technology · 2021 · ResearchGate
Fish Nutrition, Metabolism and Physiology — Research Topic Collection
Frontiers in Marine Science · 2020–2023 · Frontiers
Development of Fish Protein Powder as an Ingredient for Food Applications
Journal of Food Science & Technology · 2015 · PMC
Informational Disclaimer
This tool provides nutritional data for informational and personal logging purposes only. It is not intended as dietary, nutritional, or any form of professional advice. Omega-3 content values are sourced from the USDA FoodData Central database and may vary based on factors such as fish origin, farming practices, and preparation methods. Individual dietary needs differ. The creators of this tool are not nutrition or food science professionals.