Mackerel: The Omega-3 Champion
When it comes to raw omega-3 power, mackerel stands at the top of the nutritional pyramid like a heavyweight champion. A single serving of this small, fatty fish delivers an incredible 4,580 mg of EPA and DHA combined in just 3.5 ounces. That’s more than double what most health experts recommend for daily intake.
The beauty of mackerel lies not just in its nutrient density but also in its accessibility. In many countries, they are commonly smoked and eaten as whole fillets, making them a convenient option for busy weeknights. Plus, these fish are delicious and require little preparation, which means you can get maximum nutrition with minimal effort.
Salmon: The Popular Powerhouse
Salmon is one of the most nutrient-dense foods on the planet, and for good reason. A 3.5-ounce serving provides 2,150 mg of EPA and DHA combined, making it a serious contender in the omega-3 game. What sets salmon apart isn’t just its impressive nutritional profile but its versatility in the kitchen.
It contains high quality protein and various nutrients, including large amounts of vitamin D, selenium, and B vitamins. The research backing salmon’s benefits is solid too—studies show that people who regularly eat fatty fish such as salmon have a lower risk of conditions such as heart disease. Whether you prefer wild-caught or farmed, grilled or baked, salmon delivers consistent omega-3 benefits that your heart will thank you for.
Sardines: The Underestimated Giant
Don’t let their small size fool you—sardines pack a nutritional punch that would make much larger fish jealous. Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. That’s a win-win combination that’s hard to beat.
A 3.5-oz serving of drained sardines provides more than 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium. They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs. If you’ve been avoiding sardines because of their strong reputation, it might be time to give these nutritional powerhouses another chance.
Herring: The European Favorite
Herring deserves more recognition in American kitchens, especially considering its impressive omega-3 credentials. Fatty fish like herring provide around 1.5 grams of omega-3s per 3 ounce serving, while also boasting an impressive safety profile. Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut.
Herring also boasts more omega-3 fatty acids than either salmon or tuna, which are essential to human health since our bodies can’t make these fats. A 3.5-oz serving of herring contains almost 100% of the DV for selenium and 779% of the DV for vitamin B12. That’s the kind of nutritional density that makes herring a smart choice for anyone serious about their health.
Anchovies: Small Fish, Big Benefits
Anchovies might be polarizing on pizza, but nutritionally speaking, they’re absolutely worth celebrating. These tiny fish offer substantial omega-3 benefits in a concentrated package. The omega-3 content reaches 1,463 mg of EPA and DHA combined per cup of canned Atlantic sardines, or 982 mg per 3.5 oz, though specific anchovy data varies by preparation method.
Usually eaten in small portions, they can be rolled around capers, stuffed into olives, or used as pizza and salad toppings. Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing. Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of calcium.
Cod Liver Oil: The Liquid Gold
While not technically a fish you’ll find on your dinner plate, cod liver oil deserves mention as an omega-3 powerhouse. The omega-3 content reaches 2,438 mg of EPA and DHA combined per tablespoon, making it one of the most concentrated sources available. This oil is high in omega-3 fatty acids and loaded with vitamins D and A — a single tablespoon provides 170% and 453% of the Daily Value, respectively.
Taking just 1 tablespoon of cod liver oil more than satisfies your need for three essential nutrients. However, there’s an important caveat: don’t take more than 1 tablespoon at a time, as too much vitamin A can be harmful. This makes cod liver oil a potent but measured addition to any omega-3 strategy.
Rainbow Trout: The Freshwater Champion
Rainbow trout is another mild white fish, so it’s good for people who don’t like salmon or tuna. Besides being high in omega-3 fatty acids, rainbow trout is a good source of protein, calcium, magnesium and niacin. This makes it an excellent gateway fish for those who are new to incorporating more omega-3 rich options into their diet.
The mild flavor profile of rainbow trout makes it incredibly versatile in cooking applications. Unlike some of the stronger-tasting options on this list, trout can be prepared in virtually any style without overwhelming the palate. Trout (freshwater) appears on Cleveland Clinic’s list of safe fish options for pregnant women and children, adding another layer of appeal for families looking to boost their omega-3 intake.
Tuna: The Convenient Classic
Tuna presents a complex picture in the omega-3 world—it’s widely available and loved by many, but the benefits come with important considerations. Tuna is an excellent source of omega-3 fatty acids, protein, magnesium potassium, vitamin B-12 and niacin. Fresh tuna is a great source of omega-3s, making it a legitimate contender for this list.
However, there’s a significant caveat that can’t be ignored. Everyone’s desire for sushi may be putting us at risk for mercury toxicity. Albacore tuna, one of the more popular fish in the United States, is consistently high in methylmercury. The same is true for canned light tuna unless you’re purchasing from a company that checks the mercury levels of each can. This means choosing your tuna sources carefully is crucial for maximizing benefits while minimizing risks.
Halibut: The Mild Marine Option
Halibut is a good fish for people who don’t like the strong flavor of most oily ocean fish. It’s a mild white fish that’s still high in omega-3 fatty acids. This makes halibut an excellent choice for omega-3 newcomers who might be put off by the more assertive flavors of sardines or mackerel.
Some species can be a source of omega-3 fatty acids, e.g. sea bass, sea bream, turbot, halibut, but at lower levels than oily fish. While halibut may not compete with the omega-3 champions at the top of this list, it still provides meaningful amounts of these essential fats. Halibut contains some omega-3 fatty acids, but not as much as salmon, but its mild flavor and firm texture make it a gateway fish for those building their omega-3 tolerance.
Oysters: The Unexpected Shellfish Star
Oysters might surprise you as an omega-3 source, but these shellfish deserve recognition for their unique nutritional profile. Unlike many other seafood sources, oysters contain all three major classes of omega-3s. The omega-3 content reaches 329 mg of EPA and DHA combined in 6 raw eastern oysters, or 391 mg per 3.5 oz.
Beyond omega-3s, oysters are nutritional powerhouses in other ways. Just 6 raw eastern oysters pack 289% of the DV for zinc, 69% for copper, and 567% for vitamin B12. Oysters are one of the best food sources for zinc. Whether enjoyed raw on the half shell or cooked in various preparations, oysters offer a unique way to diversify your omega-3 intake while getting a host of other essential nutrients.
