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Fish High in Omega-3 Polyunsaturated Fatty Acids

Fish

EPA

DHA

Mackerel

0.9

1.6

Atlantic herring, sardines

0.7

0.9

Albacore tuna

0.3

1.0

Chinook salmon

0.8

0.6

Anchovy

0.5

0.9

Coho salmon

0.3

0.5

Greenland halibut

0.5

0.4

Rainbow trout

0.1

0.4

Atlantic cod

0.1

0.4

Atlantic white shrimp

0.2

0.2

Catfish

0.2

0.2

Given in grams of fatty acid per 100 g of raw material.

Adapted from the Archives of Internal Medicine, Vol 161.  Pgs 2185-2102.  2001.

Other fish sources: sturgeon; dogfish (spiny); sablefish; sprat; scad; bluefish.

Because of concerns about mercury in fish, pregnant women should not eat king mackerel, tile fish, sword fish, or shark, and should limit tuna consumption to no more than three-quarter pound (12 ounces) a week.  The only oily fish with significant mercury content are king mackerel and tuna (however, the mercury level in tuna is usually not particularly high).
 
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