Foods high in omega-3 EPA and DHA
The top 20 foods in our database by content per 100 g.
Daily guide
250mg
EFSA guide for adults — EPA and DHA combined per day.
Most per 100 g
| # | Food · serving | 100 g | % of target |
|---|---|---|---|
| 1 | Caviartsp (5 g): 327 mg | 6,540 mg | 2,616% |
| 2 | Mackerel | 2,298 mg | 919% |
| 3 | Salmon | 1,962 mg | 785% |
| 4 | Herring | 1,571 mg | 628% |
| 5 | Pickled herring | 1,389 mg | 556% |
| 6 | Sardines in oil | 982 mg | 393% |
| 7 | Rainbow trout | 587 mg | 235% |
| 8 | Pink salmon | 515 mg | 206% |
| 9 | Squid | 488 mg | 195% |
| 10 | Smoked salmon | 450 mg | 180% |
| 11 | Mussels | 441 mg | 176% |
| 12 | Imitation crab (surimi)stick (17 g): 67.7 mg | 398 mg | 159% |
| 13 | Carp | 352 mg | 141% |
| 14 | Crab | 320 mg | 128% |
| 15 | Perch | 253 mg | 101% |
| 16 | Alaska pollock | 235 mg | 94% |
| 17 | Whiting (hake) | 224 mg | 90% |
| 18 | Canned tuna | 222 mg | 89% |
| 19 | Cod | 184 mg | 74% |
| 20 | Octopus | 157 mg | 63% |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
Only EPA and DHA, found mostly in oily fish and seafood. Plant omega-3 (ALA) from flax, chia and walnuts has its own page.
Plant sources
None of the plant foods in our database provide even 10% of the daily target per 100 g.
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Other nutrients
Data: USDA FoodData Central.