Omega-3 Fats and Seafood

Fish and seafood are a major source of omega-3 fatty acids, however, some fish are much higher in these heart-healthy fats than others. This table lists common fish and seafood products and their omega-3 fatty acid content.

Type of Seafood Serving Size

Omega-3 Fatty Acids

(mg/serving)

Anchovy

2.0 oz 1,200
Catfish (farmed) 5.0 oz 253
Clams 3.0 oz 241
Cod (Atlantic) 6.3 oz 284
Crab 3.0 oz 351
Fish sticks (frozen) 3.2 oz 193
Halibut 5.6 oz 740
Lobster 3.0 oz 71
Mahi mahi 5.6 oz 221
Mussels 3.0 oz 665
Oysters 3.0 oz 585
Pollock (Alaskan) 2.1 oz 281
Salmon (wild) 6.0 oz 1,774
Salmon (farmed) 6.0 oz 4,504
Sardines 2.0 oz 556
Scallops 3.0 oz 310
Shrimp 3.0 oz 267
Swordfish* 3.7 oz 868
Trout 2.2 oz 581
Tuna (albacore)** 3.0 oz 733
Tuna (light, skipjack) 3.0 oz 228

SOURCE: Mozaffarian D, Rimm EB. JAMA. 2006;296:1885-1899.

*Swordfish contains high levels of mercury, as does shark, king mackerel, and tilefish (sometimes called golden bass or golden snapper). Women who are or may become pregnant, nursing mothers, and young children should avoid these high-mercury species of fish, but can eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Read more about fish and contaminants.

**Albacore tuna contains more mercury than canned, light tuna. Women who are or may become pregnant, nursing mothers, and young children should limit albacore tuna to one serving per week. Read more about fish and contaminants.

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