Reference
Omega-3 Content of Common Fish
This reference compares approximate EPA and DHA tiers for common fish with the current FDA/EPA fish categories. Use it to distinguish higher-omega-3 choices from lower-omega-3 choices while keeping species and mercury guidance clear.
Prepared and approved by N. J. Sorensen, RDN, LD. This reference provides general food, nutrition, or cooking guidance; individual needs and equipment can change how it is applied.
Standard Definition
EPA and DHA are long-chain omega-3 fatty acids found in seafood and algae. The table uses approximate combined EPA plus DHA per 3-ounce (85-gram) cooked serving. Values vary by species, feed, season, origin, preparation, edible portion, and the specific USDA record selected. Mercury advice uses FDA/EPA categories rather than a site-created risk scale.
For the broader diet-pattern comparison, see Diet Patterns Guide.
Omega-3 Content of Common Fish (Approximate Per 3 oz / 85 g)
| Fish | Approximate EPA + DHA tier per 3 oz | FDA/EPA category | Practical note |
|---|---|---|---|
| Atlantic or chub mackerel | Higher | Best Choices | Do not confuse with king mackerel, a Choice to Avoid |
| Salmon, species identified | Higher | Best Choices | Wild/farmed and species values vary |
| Herring | Higher | Best Choices | Species and preparation vary |
| Sardines | Higher | Best Choices | Check sodium when canned |
| Anchovies | Higher | Best Choices | Typical portion may be smaller than 3 oz |
| Rainbow trout | Moderate to higher | Best Choices | The chart lists freshwater trout; farmed/wild values vary |
| Tuna, canned light | Lower | Best Choices | Do not merge with albacore, bigeye, bluefin, or yellowfin |
| Tuna, albacore/white | Moderate | Good Choices | Follow its distinct FDA/EPA frequency guidance |
| Cod or tilapia | Lower | Best Choices | Useful protein; not a high EPA/DHA choice |
| Shrimp or oysters | Lower to moderate | Best Choices | Values vary by species and preparation |
Data note: Nutrient source: USDA FoodData Central. Mercury category source: FDA/EPA Advice about Eating Fish chart; category verified row by row on July 19, 2026. Recheck when FoodData Central source records, the FDA/EPA chart, serving definitions, or the table’s species list changes.
Default Use Pattern
For most adults, about two servings of fish per week is a practical food-first default. Prioritize a variety of species from the FDA/EPA Best Choices category, such as salmon, sardines, Atlantic or chub mackerel, herring, or trout. Pregnancy, breastfeeding, and childhood require the chart’s population-specific serving guidance.
FDA/EPA Fish Categories Explained
The FDA/EPA chart uses three consumer categories: Best Choices, Good Choices, and Choices to Avoid. These categories were designed especially for people who might become or are pregnant or breastfeeding and for children. Adults should also vary seafood choices and check local advisories for self-caught fish. Do not translate the categories into a homemade monthly or weekly scale.
Canned vs Fresh
Canned-fish nutrient values depend on species, packing medium, drained amount, and the database record used. Compare the labeled product or the matching USDA entry rather than assuming one universal difference between oil- and water-packed fish.
What the Evidence Shows
USDA FoodData Central records show that combined EPA and DHA amounts differ substantially by species, preparation, and the exact food record selected. The FDA/EPA chart answers a separate safety question by grouping fish according to mercury levels for pregnancy, breastfeeding, and childhood guidance. A fish’s omega-3 tier does not determine its mercury category, and neither source supports treating one point estimate as universal.
Why It Matters
Use the tiers to compare likely omega-3 contribution, then use the FDA/EPA category to check population-specific frequency guidance. Confirm the species and product when precision matters, especially for tuna, mackerel, canned fish, and mixed shellfish categories.
Sources
- USDA FoodData Central
- FoodData Central data documentation and downloads
- FDA/EPA Advice about Eating Fish
- NIH omega-3 fact sheet
Connects To
- Fish Consumption and Omega-3 Intake — how often to eat fish and when plant-based alternatives apply
- Mediterranean Salmon — a simple recipe applying the highest-priority omega-3 fish
- Mediterranean Diet: How the Pattern Works — how fish fits into the full dietary pattern
- Mediterranean Diet Basics — the gateway guide to the Mediterranean knowledge system
- Olive Oil as a Default Cooking Fat — the fat that pairs with fish in Mediterranean cooking