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
|Catfish (farmed)||5.0 oz||253|
|Cod (Atlantic)||6.3 oz||284|
|Fish sticks (frozen)||3.2 oz||193|
|Mahi mahi||5.6 oz||221|
|Pollock (Alaskan)||2.1 oz||281|
|Salmon (wild)||6.0 oz||1,774|
|Salmon (farmed)||6.0 oz||4,504|
|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.
The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The Nutrition Source does not recommend or endorse any products.