Foods high in Omega-3 EPA

Black and red caviar, granular tops the list with 2.7 g per 100 g. Ranked from 10,655 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Black and red caviar, granularFinfish and Shellfish Products2.7 g
2. 2Salted mackerelFinfish and Shellfish Products1.6 g
3. 3Mixed species fish roe, cookedFinfish and Shellfish Products1.3 g
4. 4Pacific herring, cookedFinfish and Shellfish Products1.2 g
5. 5Raw American shadFinfish and Shellfish Products1.1 g
6. 6Chinook salmon, cookedFinfish and Shellfish Products1 g
7. 7Raw Chinook salmonFinfish and Shellfish Products1 g
8. 8Fish roe, mixed species, rawFinfish and Shellfish Products0.98 g
9. 9Kippered Atlantic herringFinfish and Shellfish Products0.97 g
10. 10Raw Pacific herringFinfish and Shellfish Products0.97 g
11. 11Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.91 g
12. 12Atlantic mackerel, rawFinfish and Shellfish Products0.9 g
13. 13Smoked sablefishFinfish and Shellfish Products0.89 g
14. 14Pacific oyster, cookedFinfish and Shellfish Products0.88 g
15. 15Sablefish, cookedFinfish and Shellfish Products0.87 g
16. 16Farmed Atlantic salmon, rawFinfish and Shellfish Products0.86 g
17. 17Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.84 g
18. 18Pickled Atlantic herringFinfish and Shellfish Products0.84 g
19. 19European anchovy, canned in oil, drainedFinfish and Shellfish Products0.76 g
20. 20Atlantic herring, rawFinfish and Shellfish Products0.71 g
21. 21Farmed Atlantic salmon, cookedFinfish and Shellfish Products0.69 g
22. 22Sablefish, rawFinfish and Shellfish Products0.68 g
23. 23Greenland halibut, cookedFinfish and Shellfish Products0.67 g
24. 24Pacific mackerel and jack, cookedFinfish and Shellfish Products0.65 g
25. 25Smoked ciscoFinfish and Shellfish Products0.64 g
26. 26Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.54 g
27. 27European anchovy, rawFinfish and Shellfish Products0.54 g
28. 28Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.53 g
29. 29Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.53 g
30. 30Raw Greenland halibutFinfish and Shellfish Products0.53 g
31. 31Canned sockeye salmon, drainedFinfish and Shellfish Products0.52 g
32. 32Raw Pacific mackerel and jackFinfish and Shellfish Products0.51 g
33. 33Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.5 g
34. 34Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.49 g
35. 35Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.47 g
36. 36Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.47 g
37. 37Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.47 g
38. 38Wild rainbow trout, cookedFinfish and Shellfish Products0.47 g
39. 39Raw Pacific oysterFinfish and Shellfish Products0.44 g
40. 40Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.44 g
41. 41Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.43 g
42. 42Wild coho salmon, rawFinfish and Shellfish Products0.43 g
43. 43Wild Atlantic salmon, cookedFinfish and Shellfish Products0.41 g
44. 44Farmed coho salmon, cookedFinfish and Shellfish Products0.41 g
45. 45Mixed species whitefish, cookedFinfish and Shellfish Products0.41 g
46. 46Wild coho salmon, cookedFinfish and Shellfish Products0.4 g
47. 47Atlantic wolffish, cookedFinfish and Shellfish Products0.39 g
48. 48Farmed coho salmon, rawFinfish and Shellfish Products0.39 g
49. 49Fresh bluefin tuna, cookedFinfish and Shellfish Products0.36 g
50. 50Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.35 g
51. 51Cooked wild eastern oystersFinfish and Shellfish Products0.35 g
52. 52Spiny lobster, cookedFinfish and Shellfish Products0.34 g
53. 53Canned pink salmon, drained solidsFinfish and Shellfish Products0.33 g
54. 54Queen crab, cookedFinfish and Shellfish Products0.33 g
55. 55Raw Spanish mackerelFinfish and Shellfish Products0.33 g
56. 56Cooked bluefishFinfish and Shellfish Products0.32 g
57. 57Canned pink salmon, with liquidFinfish and Shellfish Products0.32 g
58. 58Raw wild Atlantic salmonFinfish and Shellfish Products0.32 g
59. 59Farm raised Atlantic salmon, rawFinfish and Shellfish Products0.32 g
60. 60Raw whitefishFinfish and Shellfish Products0.32 g
61. 61Raw sharkFinfish and Shellfish Products0.32 g
62. 62Atlantic wolffish, rawFinfish and Shellfish Products0.31 g
63. 63Cooked freshwater bassFinfish and Shellfish Products0.3 g
64. 64Carp, cooked, dry heatFinfish and Shellfish Products0.3 g
65. 65Chum salmon, cookedFinfish and Shellfish Products0.3 g
66. 66Sockeye salmon, cookedFinfish and Shellfish Products0.3 g
67. 67Cooked Alaska king crabFinfish and Shellfish Products0.29 g
68. 68Freshwater drum, cookedFinfish and Shellfish Products0.29 g
69. 69Spanish mackerel, cookedFinfish and Shellfish Products0.29 g
70. 70Canned shrimpFinfish and Shellfish Products0.29 g
71. 71Raw fresh bluefin tunaFinfish and Shellfish Products0.28 g
72. 72Whiting, mixed species, cookedFinfish and Shellfish Products0.28 g
73. 73Spot, cookedFinfish and Shellfish Products0.28 g
74. 74Dungeness crab, cookedFinfish and Shellfish Products0.28 g
75. 75Cooked blue musselFinfish and Shellfish Products0.28 g
76. 76Rainbow smelt, rawFinfish and Shellfish Products0.28 g
77. 77Canned pink salmon, drained, no skin or boneFinfish and Shellfish Products0.27 g
78. 78Wild eastern oyster, cookedFinfish and Shellfish Products0.27 g
79. 79Raw mixed species spiny lobsterFinfish and Shellfish Products0.27 g
80. 80Raw queen crabFinfish and Shellfish Products0.26 g
81. 81Trout, mixed species, cookedFinfish and Shellfish Products0.26 g
82. 82Farmed rainbow trout, cookedFinfish and Shellfish Products0.26 g
83. 83Shark, mixed species, battered and friedFinfish and Shellfish Products0.26 g
84. 84Bluefish, rawFinfish and Shellfish Products0.25 g
85. 85Raw sockeye salmonFinfish and Shellfish Products0.25 g
86. 86Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products0.25 g
87. 87White sucker, cookedFinfish and Shellfish Products0.24 g
88. 88Freshwater bass, rawFinfish and Shellfish Products0.24 g
89. 89Raw carpFinfish and Shellfish Products0.24 g
90. 90Raw chum salmonFinfish and Shellfish Products0.23 g
91. 91White tuna, canned in water, drainedFinfish and Shellfish Products0.23 g
92. 92Canned white tuna in water, no salt, drainedFinfish and Shellfish Products0.23 g
93. 93Raw freshwater drumFinfish and Shellfish Products0.23 g
94. 94Farmed eastern oyster, cookedFinfish and Shellfish Products0.23 g
95. 95Blue crab cakesFinfish and Shellfish Products0.23 g
96. 96Florida pompano, cookedFinfish and Shellfish Products0.22 g
97. 97Raw spotFinfish and Shellfish Products0.22 g
98. 98Raw Dungeness crabFinfish and Shellfish Products0.22 g
99. 99Pink salmon, cookedFinfish and Shellfish Products0.22 g
100. 100Cooked striped bassFinfish and Shellfish Products0.22 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.