Foods high in Omega-3 EPA

Menhaden fish oil tops the list with 13.2 g per 100 g. Ranked from 10,655 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Menhaden fish oilFats and Oils13.2 g
2. 2Salmon fish oilFats and Oils13 g
3. 3Sardine oilFats and Oils10.1 g
4. 4Cod liver oilFats and Oils6.9 g
5. 5Herring fish oilFats and Oils6.3 g
6. 6CaviarFish2.7 g
7. 7Black and red caviar, granularFinfish and Shellfish Products2.7 g
8. 8Salted mackerelFinfish and Shellfish Products1.6 g
9. 9Mixed species fish roe, cookedFinfish and Shellfish Products1.3 g
10. 10Pacific herring, cookedFinfish and Shellfish Products1.2 g
11. 11Raw American shadFinfish and Shellfish Products1.1 g
12. 12Chinook salmon, cookedFinfish and Shellfish Products1 g
13. 13Raw Chinook salmonFinfish and Shellfish Products1 g
14. 14Fish roe, mixed species, rawFinfish and Shellfish Products0.98 g
15. 15Kippered Atlantic herringFinfish and Shellfish Products0.97 g
16. 16Raw Pacific herringFinfish and Shellfish Products0.97 g
17. 17Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.91 g
18. 18Atlantic mackerel, rawFinfish and Shellfish Products0.9 g
19. 19Smoked sablefishFinfish and Shellfish Products0.89 g
20. 20Salmon, grilledFish0.88 g
21. 21Pacific oyster, cookedFinfish and Shellfish Products0.88 g
22. 22Salmon, steamedFish0.87 g
23. 23Sablefish, cookedFinfish and Shellfish Products0.87 g
24. 24Farmed Atlantic salmon, rawFinfish and Shellfish Products0.86 g
25. 25Salmon, baked or broiledFish0.86 g
26. 26SalmonFish0.86 g
27. 27Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.84 g
28. 28Pickled Atlantic herringFinfish and Shellfish Products0.84 g
29. 29Pickled fishFish0.84 g
30. 30AnchovyFish0.76 g
31. 31European anchovy, canned in oil, drainedFinfish and Shellfish Products0.76 g
32. 32HerringFish0.74 g
33. 33Dried shrimpShellfish0.73 g
34. 34Salmon, baked or broiled, coatedFish0.73 g
35. 35Atlantic herring, rawFinfish and Shellfish Products0.71 g
36. 36Salmon, rawFish0.69 g
37. 37Farmed Atlantic salmon, cookedFinfish and Shellfish Products0.69 g
38. 38Sablefish, rawFinfish and Shellfish Products0.68 g
39. 39Greenland halibut, cookedFinfish and Shellfish Products0.67 g
40. 40Pacific mackerel and jack, cookedFinfish and Shellfish Products0.65 g
41. 41Grilled mackerelFish0.65 g
42. 42Smoked ciscoFinfish and Shellfish Products0.64 g
43. 43Baked mackerelFish0.63 g
44. 44MackerelFish0.63 g
45. 45Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.54 g
46. 46European anchovy, rawFinfish and Shellfish Products0.54 g
47. 47Baked coated mackerelFish0.53 g
48. 48Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.53 g
49. 49Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.53 g
50. 50Salmon, friedFish0.53 g
51. 51Raw Greenland halibutFinfish and Shellfish Products0.53 g
52. 52Canned sockeye salmon, drainedFinfish and Shellfish Products0.52 g
53. 53Raw Pacific mackerel and jackFinfish and Shellfish Products0.51 g
54. 54Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.5 g
55. 55Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.49 g
56. 56Salmon cake or pattySeafood mixed dishes0.48 g
57. 57Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.47 g
58. 58Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.47 g
59. 59Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.47 g
60. 60Sardines, cannedFish0.47 g
61. 61Wild rainbow trout, cookedFinfish and Shellfish Products0.47 g
62. 62Raw Pacific oysterFinfish and Shellfish Products0.44 g
63. 63Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.44 g
64. 64Canned fishFish0.43 g
65. 65Canned mackerelFish0.43 g
66. 66Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.43 g
67. 67Wild coho salmon, rawFinfish and Shellfish Products0.43 g
68. 68Wild Atlantic salmon, cookedFinfish and Shellfish Products0.41 g
69. 69Farmed coho salmon, cookedFinfish and Shellfish Products0.41 g
70. 70Mixed species whitefish, cookedFinfish and Shellfish Products0.41 g
71. 71Wild coho salmon, cookedFinfish and Shellfish Products0.4 g
72. 72Atlantic wolffish, cookedFinfish and Shellfish Products0.39 g
73. 73Fried mackerelFish0.39 g
74. 74Farmed coho salmon, rawFinfish and Shellfish Products0.39 g
75. 75Fresh bluefin tuna, cookedFinfish and Shellfish Products0.36 g
76. 76Fish, steamedFish0.36 g
77. 77Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.35 g
78. 78Cooked wild eastern oystersFinfish and Shellfish Products0.35 g
79. 79Fish, baked or broiledFish0.35 g
80. 80Spiny lobster, cookedFinfish and Shellfish Products0.34 g
81. 81Canned pink salmon, drained solidsFinfish and Shellfish Products0.33 g
82. 82Queen crab, cookedFinfish and Shellfish Products0.33 g
83. 83SharkFish0.33 g
84. 84Raw Spanish mackerelFinfish and Shellfish Products0.33 g
85. 85Cooked bluefishFinfish and Shellfish Products0.32 g
86. 86Canned pink salmon, with liquidFinfish and Shellfish Products0.32 g
87. 87Raw wild Atlantic salmonFinfish and Shellfish Products0.32 g
88. 88Salmon cake sandwichSeafood sandwiches0.32 g
89. 89Farm raised Atlantic salmon, rawFinfish and Shellfish Products0.32 g
90. 90Raw whitefishFinfish and Shellfish Products0.32 g
91. 91Raw sharkFinfish and Shellfish Products0.32 g
92. 92Smart Balance Omega Plus spreadFats and Oils0.31 g
93. 93Coated fish, baked or broiledFish0.31 g
94. 94Atlantic wolffish, rawFinfish and Shellfish Products0.31 g
95. 95Cooked freshwater bassFinfish and Shellfish Products0.3 g
96. 96Carp, cooked, dry heatFinfish and Shellfish Products0.3 g
97. 97Chum salmon, cookedFinfish and Shellfish Products0.3 g
98. 98Sockeye salmon, cookedFinfish and Shellfish Products0.3 g
99. 99Cooked Alaska king crabFinfish and Shellfish Products0.29 g
100. 100Freshwater drum, cookedFinfish and Shellfish Products0.29 g

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.