Foods high in Omega-3 EPA

Menhaden fish oil tops the list with 28.7 g per serving. Ranked from 10,655 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Menhaden fish oilFats and Oils · 1 cup (218 g)28.7 g
2. 2Salmon fish oilFats and Oils · 1 cup (218 g)28.4 g
3. 3Sardine oilFats and Oils · 1 cup (218 g)22.1 g
4. 4Cod liver oilFats and Oils · 1 cup (218 g)15 g
5. 5Herring fish oilFats and Oils · 1 cup (218 g)13.7 g
6. 6Salted mackerelFinfish and Shellfish Products · 1 cup, cooked (136 g)2.2 g
7. 7HerringFish · 1 whole fish, any size (270 g)2 g
8. 8Salmon, grilledFish · 1 large fillet (210 g)1.9 g
9. 9Salmon, steamedFish · 1 large fillet (210 g)1.8 g
10. 10Salmon, baked or broiledFish · 1 large fillet (210 g)1.8 g
11. 11SalmonFish · 1 large fillet (210 g)1.8 g
12. 12Salmon, baked or broiled, coatedFish · 1 large fillet (210 g)1.5 g
13. 13Grilled mackerelFish · 1 large fillet (210 g)1.4 g
14. 14Baked mackerelFish · 1 large fillet (210 g)1.3 g
15. 15MackerelFish · 1 large fillet (210 g)1.3 g
16. 16Pickled Atlantic herringFinfish and Shellfish Products · 1 cup (140 g)1.2 g
17. 17Pickled fishFish · 1 cup (135 g)1.1 g
18. 18Baked coated mackerelFish · 1 large fillet (210 g)1.1 g
19. 19Salmon, friedFish · 1 large fillet (210 g)1.1 g
20. 20Mixed species fish roe, cookedFinfish and Shellfish Products · 3 oz (85 g)1.1 g
21. 21Pacific herring, cookedFinfish and Shellfish Products · 3 oz (85 g)1.1 g
22. 22Dried shrimpShellfish · 1 cup (135 g)0.99 g
23. 23Fish, steamedFish · 1 whole fish, any size (270 g)0.97 g
24. 24Fish, baked or broiledFish · 1 whole fish, any size (270 g)0.94 g
25. 25Salmon, rawFish · 1 cup (135 g)0.93 g
26. 26Raw American shadFinfish and Shellfish Products · 3 oz (85 g)0.92 g
27. 27Chinook salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.86 g
28. 28Raw Chinook salmonFinfish and Shellfish Products · 3 oz (85 g)0.86 g
29. 29Fish roe, mixed species, rawFinfish and Shellfish Products · 3 oz (85 g)0.84 g
30. 30Coated fish, baked or broiledFish · 1 whole fish, any size (270 g)0.83 g
31. 31Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 1 cup (190 g)0.82 g
32. 32Raw Pacific herringFinfish and Shellfish Products · 3 oz (85 g)0.82 g
33. 33Fried mackerelFish · 1 large fillet (210 g)0.81 g
34. 34Black and red caviar, granularFinfish and Shellfish Products · 1 oz (28.4 g)0.78 g
35. 35Atlantic herring, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.77 g
36. 36FishFish · 1 whole fish, any size (270 g)0.77 g
37. 37Atlantic mackerel, rawFinfish and Shellfish Products · 3 oz (85 g)0.76 g
38. 38Smoked sablefishFinfish and Shellfish Products · 3 oz (85 g)0.76 g
39. 39Canned shrimpShellfish · 1 large can (255 g)0.75 g
40. 40Trout, grilledFish · 1 whole fish, any size (270 g)0.74 g
41. 41Trout, steamedFish · 1 whole fish, any size (270 g)0.74 g
42. 42Sablefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.74 g
43. 43Farmed Atlantic salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.73 g
44. 44Trout, baked or broiledFish · 1 whole fish, any size (270 g)0.73 g
45. 45Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products · 3 oz (85 g)0.72 g
46. 46Sardine sandwichSeafood sandwiches · 1 large sandwich (270 g)0.71 g
47. 47Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products · 1 cup, drained (149 g)0.7 g
48. 48CarpFish · 1 whole fish, any size (270 g)0.68 g
49. 49Fish, friedFish · 1 whole fish, any size (270 g)0.62 g
50. 50Trout, baked or broiled, coatedFish · 1 whole fish, any size (270 g)0.62 g
51. 51Atlantic herring, rawFinfish and Shellfish Products · 3 oz (85 g)0.6 g
52. 52Pompano, grilledFish · 1 whole fish, any size (270 g)0.6 g
53. 53Pompano, steamedFish · 1 whole fish, any size (270 g)0.6 g
54. 54Baked pompanoFish · 1 whole fish, any size (270 g)0.59 g
55. 55PompanoFish · 1 whole fish, any size (270 g)0.59 g
56. 56Farmed Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.59 g
57. 57Canned fishFish · 1 cup (135 g)0.59 g
58. 58Canned mackerelFish · 1 cup (135 g)0.59 g
59. 59Salmon cake sandwichSeafood sandwiches · 1 regular sandwich (180 g)0.58 g
60. 60Sablefish, rawFinfish and Shellfish Products · 3 oz (85 g)0.58 g
61. 61Greenland halibut, cookedFinfish and Shellfish Products · 3 oz (85 g)0.57 g
62. 62Pacific mackerel and jack, cookedFinfish and Shellfish Products · 3 oz (85 g)0.56 g
63. 63Smoked ciscoFinfish and Shellfish Products · 3 oz (85 g)0.54 g
64. 64Pompano, baked or broiled, coatedFish · 1 whole fish, any size (270 g)0.5 g
65. 65Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products · 1 cup (89 g)0.47 g
66. 66Grilled flounderFish · 1 whole fish, any size (270 g)0.47 g
67. 67Steamed flounderFish · 1 whole fish, any size (270 g)0.47 g
68. 68Wild coho salmon, cooked, moist heatFinfish and Shellfish Products · 3 oz (85 g)0.46 g
69. 69Baked flounderFish · 1 whole fish, any size (270 g)0.46 g
70. 70FlounderFish · 1 whole fish, any size (270 g)0.46 g
71. 71European anchovy, rawFinfish and Shellfish Products · 3 oz (85 g)0.46 g
72. 72Canned sockeye salmon, total can contentsFinfish and Shellfish Products · 3 oz (85 g)0.45 g
73. 73Raw Greenland halibutFinfish and Shellfish Products · 3 oz (85 g)0.45 g
74. 74SharkFish · 1 cup (135 g)0.45 g
75. 75Trout, friedFish · 1 whole fish, any size (270 g)0.45 g
76. 76TroutFish · 1 whole fish, any size (270 g)0.45 g
77. 77Canned sockeye salmon, drainedFinfish and Shellfish Products · 3 oz (85 g)0.44 g
78. 78Raw wild eastern oystersFinfish and Shellfish Products · 1 cup (248 g)0.44 g
79. 79CaviarFish · 1 tablespoon (16 g)0.44 g
80. 80Raw Pacific mackerel and jackFinfish and Shellfish Products · 3 oz (85 g)0.43 g
81. 81Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products · 3 oz (85 g)0.43 g
82. 82Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.42 g
83. 83Salmon cake or pattySeafood mixed dishes · 1 ball (85 g)0.41 g
84. 84Chum salmon, canned, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.4 g
85. 85Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products · 3 oz (85 g)0.4 g
86. 86Wild rainbow trout, cookedFinfish and Shellfish Products · 3 oz (85 g)0.4 g
87. 87Baked coated flounderFish · 1 whole fish, any size (270 g)0.39 g
88. 88Stewed salmon, Puerto Rican styleSeafood mixed dishes · 1 cup (212 g)0.38 g
89. 89Canned sockeye salmon, drained, no skin or boneFinfish and Shellfish Products · 3 oz (85 g)0.37 g
90. 90Salmon, cannedFish · 1 cup (135 g)0.37 g
91. 91Wild coho salmon, rawFinfish and Shellfish Products · 3 oz (85 g)0.36 g
92. 92Pompano, friedFish · 1 whole fish, any size (270 g)0.36 g
93. 93Salmon saladSeafood mixed dishes · 1 cup (208 g)0.36 g
94. 94Wild Atlantic salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.35 g
95. 95CroakerFish · 1 whole fish, any size (270 g)0.35 g
96. 96Farmed coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.35 g
97. 97Mixed species whitefish, cookedFinfish and Shellfish Products · 3 oz (85 g)0.35 g
98. 98AnchovyFish · 1 can (45 g)0.34 g
99. 99Wild coho salmon, cookedFinfish and Shellfish Products · 3 oz (85 g)0.34 g
100. 100Shrimp with lobster sauceSeafood mixed dishes · 1 cup (185 g)0.33 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.