What Seafood Is Highest Omega-3s? • Seafood Nutrition Partnership

Studies show that Omega-3s can reduce the risk of heart disease, depression, dementia, and arthritis, and improve overall happiness.

The American Heart Association, and several other prominent health organizations, suggest an intake of at least 250 to 500 milligrams of omega-3 EPA+DHA per day, which is equivalent to about two meals (or 6 oz) of oily fish per week. That’s where we get the #Seafood2xWk from!

The recommendations call for a variety of fish or to select “fatty” or “oily” fish – but what does that mean? These fish are the ones with the highest Omega-3 fatty acids.

What is Considered a Fatty Fish?

Which Fish Have the Most Health Benefits?

While all fish are excellent high-quality protein options, those with the highest amounts of Omega-3 fatty acids are packed with the most heart, brain, eye, and overall health benefits. Some shellfish also are rich in omega-3s. The fish with the highest mg of Omega-3 fatty acids are anchovies, herring, mackerel, oysters, and so many others!


Check out this chart  (a printout of the chart is available here)

> 1,000 mg Omega-3s


Oysters (Pacific)
Sablefish / Black Cod
Salmon (Atlantic, Chinook, Coho)
Tuna (Bluefin)

500 – 1,000 mg Omega-3s


Salmon (Chum, Coho, Pink & Sockeye)
Sea Bass
Tuna (Albacore)

The American Heart Association recommends 1,000 milligrams of EPA+DHA per day for patients with coronary heart disease. According to the Mayo Clinic, Omega-3s in seafood can help in:

  • Lowering blood pressure
  • Reducing blood clotting
  • Decreasing your risk of strokes and heart failure risk
  • Reducing irregular heartbeats

If you are not able to meet the Omega-3 dietary recommendation from seafood, then consider supplementing with omega-3 EPA+DHA capsules.

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