Foods high in Omega-3 EPA

Menhaden fish oil tops the list with 1.5 g per 100 calories. Ranked from 10,655 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Menhaden fish oilFats and Oils1.5 g
2. 2Salmon fish oilFats and Oils1.4 g
3. 3Sardine oilFats and Oils1.1 g
4. 4CaviarFish1 g
5. 5Black and red caviar, granularFinfish and Shellfish Products1 g
6. 6Cod liver oilFats and Oils0.76 g
7. 7Herring fish oilFats and Oils0.7 g
8. 8Fish roe, mixed species, rawFinfish and Shellfish Products0.69 g
9. 9Mixed species fish roe, cookedFinfish and Shellfish Products0.62 g
10. 10Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.61 g
11. 11Fish brothSoups, Sauces, and Gravies0.59 g
12. 12Raw Chinook salmonFinfish and Shellfish Products0.56 g
13. 13Raw American shadFinfish and Shellfish Products0.55 g
14. 14Raw Pacific oysterFinfish and Shellfish Products0.54 g
15. 15Pacific oyster, cookedFinfish and Shellfish Products0.54 g
16. 16Salted mackerelFinfish and Shellfish Products0.53 g
17. 17Raw Pacific herringFinfish and Shellfish Products0.5 g
18. 18Pacific herring, cookedFinfish and Shellfish Products0.5 g
19. 19Atlantic herring, rawFinfish and Shellfish Products0.45 g
20. 20Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.45 g
21. 21Kippered Atlantic herringFinfish and Shellfish Products0.45 g
22. 22Atlantic mackerel, rawFinfish and Shellfish Products0.44 g
23. 23Chinook salmon, cookedFinfish and Shellfish Products0.44 g
24. 24Farmed Atlantic salmon, rawFinfish and Shellfish Products0.41 g
25. 25Wakame, rawVegetables and Vegetable Products0.41 g
26. 26European anchovy, rawFinfish and Shellfish Products0.41 g
27. 27Salmon, steamedFish0.37 g
28. 28Salmon, rawFish0.37 g
29. 29AnchovyFish0.36 g
30. 30European anchovy, canned in oil, drainedFinfish and Shellfish Products0.36 g
31. 31Smoked ciscoFinfish and Shellfish Products0.36 g
32. 32Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.35 g
33. 33Sablefish, rawFinfish and Shellfish Products0.35 g
34. 34Raw wild eastern oystersFinfish and Shellfish Products0.35 g
35. 35Oysters, rawShellfish0.35 g
36. 36Wild eastern oyster, cookedFinfish and Shellfish Products0.35 g
37. 37Sablefish, cookedFinfish and Shellfish Products0.35 g
38. 38Smoked sablefishFinfish and Shellfish Products0.35 g
39. 39Cooked wild eastern oystersFinfish and Shellfish Products0.35 g
40. 40Oysters, steamedShellfish0.34 g
41. 41Salmon, grilledFish0.34 g
42. 42Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.34 g
43. 43Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.34 g
44. 44Farmed Atlantic salmon, cookedFinfish and Shellfish Products0.33 g
45. 45Pacific mackerel and jack, cookedFinfish and Shellfish Products0.32 g
46. 46Raw Pacific mackerel and jackFinfish and Shellfish Products0.32 g
47. 47Pickled Atlantic herringFinfish and Shellfish Products0.32 g
48. 48Pickled fishFish0.32 g
49. 49Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.32 g
50. 50Atlantic wolffish, rawFinfish and Shellfish Products0.32 g
51. 51Atlantic wolffish, cookedFinfish and Shellfish Products0.32 g
52. 52Farmed eastern oyster, rawFinfish and Shellfish Products0.32 g
53. 53Salmon, baked or broiledFish0.31 g
54. 54SalmonFish0.31 g
55. 55Wild rainbow trout, cookedFinfish and Shellfish Products0.31 g
56. 56Canned eastern oystersFinfish and Shellfish Products0.31 g
57. 57Canned sockeye salmon, drainedFinfish and Shellfish Products0.31 g
58. 58Oysters, cannedShellfish0.31 g
59. 59Cooked Alaska king crabFinfish and Shellfish Products0.3 g
60. 60HerringFish0.3 g
61. 61Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.3 g
62. 62Wild coho salmon, rawFinfish and Shellfish Products0.29 g
63. 63Canned shrimpFinfish and Shellfish Products0.29 g
64. 64Canned shrimpShellfish0.29 g
65. 65Dried shrimpShellfish0.29 g
66. 66Grilled mackerelFish0.29 g
67. 67Farmed eastern oyster, cookedFinfish and Shellfish Products0.29 g
68. 68Queen crab, cookedFinfish and Shellfish Products0.29 g
69. 69Wild coho salmon, cookedFinfish and Shellfish Products0.29 g
70. 70Raw queen crabFinfish and Shellfish Products0.29 g
71. 71Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.29 g
72. 72Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.28 g
73. 73Rainbow smelt, rawFinfish and Shellfish Products0.28 g
74. 74Raw Greenland halibutFinfish and Shellfish Products0.28 g
75. 75Greenland halibut, cookedFinfish and Shellfish Products0.28 g
76. 76Canned fishFish0.28 g
77. 77Canned mackerelFish0.28 g
78. 78Jack mackerel, canned, drained solidsFinfish and Shellfish Products0.28 g
79. 79Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products0.28 g
80. 80Baked mackerelFish0.27 g
81. 81MackerelFish0.27 g
82. 82Salmon, baked or broiled, coatedFish0.26 g
83. 83Dungeness crab, cookedFinfish and Shellfish Products0.26 g
84. 84Raw Dungeness crabFinfish and Shellfish Products0.25 g
85. 85Canned pink salmon, with liquidFinfish and Shellfish Products0.25 g
86. 86Whiting, mixed species, cookedFinfish and Shellfish Products0.24 g
87. 87Raw sharkFinfish and Shellfish Products0.24 g
88. 88Canned pink salmon, drained solidsFinfish and Shellfish Products0.24 g
89. 89Farmed coho salmon, rawFinfish and Shellfish Products0.24 g
90. 90Spiny lobster, cookedFinfish and Shellfish Products0.24 g
91. 91Raw Spanish mackerelFinfish and Shellfish Products0.24 g
92. 92Raw mixed species spiny lobsterFinfish and Shellfish Products0.24 g
93. 93Raw whitefishFinfish and Shellfish Products0.24 g
94. 94Mixed species whitefish, cookedFinfish and Shellfish Products0.24 g
95. 95Farmed coho salmon, cookedFinfish and Shellfish Products0.23 g
96. 96Laver seaweed, rawVegetables and Vegetable Products0.23 g
97. 97Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.23 g
98. 98Sardines, cannedFish0.23 g
99. 99Raw wild Atlantic salmonFinfish and Shellfish Products0.23 g
100. 100Wild Atlantic salmon, cookedFinfish and Shellfish Products0.23 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.