Omega-3 fish: which are highest and honest amounts
The short answer
Omega 3 comes mainly from oily fish. The highest are mackerel, sardines, herring, salmon and trout, with anchovies also high. White fish such as cod and haddock carry very little omega 3, so if you are eating fish for the fats, choose an oily one. The two omega 3 fatty acids that matter here are EPA and DHA, the forms found in fish.
Which fish carry the most omega 3
These are honest typical figures for the combined EPA and DHA in a 140g cooked portion, which is the portion size the NHS uses for oily fish. Amounts vary with the fish, the season and whether it is farmed or wild, so treat them as a guide.
| Fish | Omega 3 (EPA + DHA) per 140g cooked, typical | Type |
|---|---|---|
| Mackerel | around 3.5 to 4g | Oily |
| Herring | around 2.5 to 3.5g | Oily |
| Sardines | around 2.5 to 3g | Oily |
| Salmon | around 3 to 3.5g | Oily |
| Anchovies | around 2 to 3g | Oily |
| Trout | around 1.5 to 2.5g | Oily |
| Sea bass | around 0.7 to 1g | Lean-ish |
| Tuna (fresh) | around 0.5g | Lean |
| Cod, haddock | around 0.2 to 0.3g | Lean white |
Canned tuna carries much less omega 3 than fresh, because the oils are lost in processing, which is why tuna is not counted as an oily fish in NHS guidance.
How much oily fish to eat
The NHS advises that most adults should aim for at least one portion of oily fish a week, where a portion is around 140g cooked. Some groups are advised to limit oily fish to a set number of portions a week, so for anything specific to you, use the NHS as the reference and check with your GP or midwife. Our page on fish in pregnancy covers the pregnancy limits in more detail. This guide is about food rather than medical advice.
Farmed and wild
Both farmed and wild oily fish are good sources of omega 3. Farmed salmon and trout are often as high in omega 3 as wild, sometimes higher, because of what they are fed. The practical point is simple: to get omega 3, eat oily fish, and mackerel, sardines, herring, salmon and trout all deliver it well.
Easy ways to eat more omega 3
- Grilled mackerel on toast. Two minutes a side and one of the richest sources on this page.
- Baked or air-fried salmon. A weeknight standby, high in omega 3 with no added fat.
- Sardines on toast. Cheap, quick and very high in omega 3.
- A trout fillet, whole or filleted. Close to salmon and just as easy.
- Anchovies stirred through a dressing or a pasta. A small amount adds omega 3 and a lot of flavour.
Buy it cut to the portion you want
We price by weight and cut to order, so you can ask for a 140g portion to match the NHS oily fish portion, and we fillet, skin and pin-bone by hand at no charge. Order at the counter or have it delivered.
Frequently asked questions
Which fish has the most omega 3? Mackerel is one of the highest, at around 3.5 to 4g of EPA and DHA in a 140g cooked portion. Salmon, herring, sardines and trout are also very high.
Does white fish have omega 3? Very little. Cod, haddock and other white fish carry only a small amount of omega 3. For the fats, choose oily fish such as mackerel, salmon or sardines.
How much omega 3 is in salmon? A 140g cooked portion of salmon carries roughly 3 to 3.5g of EPA and DHA, which is a strong amount and covers a weekly oily fish portion comfortably.
How much oily fish should I eat a week? The NHS advises most adults aim for at least one 140g portion of oily fish a week. Some groups are advised to limit it, so check NHS guidance for your situation.
Is fresh tuna a good source of omega 3? Fresh tuna has some omega 3 but far less than mackerel or salmon, and canned tuna has less again because the oils are lost in processing. That is why tuna is not classed as an oily fish.
Is farmed salmon lower in omega 3 than wild? No. Farmed salmon and trout are usually as high in omega 3 as wild, sometimes higher, depending on their feed. Both are good sources.
Featured photograph by Jessica, licensed CC BY 2.0, via Wikimedia Commons.
