Omega-3 — EPA + DHA, Ranked
The omega-3 that matters most is the preformed kind: EPA and DHA, which come from fish and seafood. Every source in the USDA library, ranked per 100 g and per serving, against the commonly cited 250 mg/day target. The plant-side of the story (ALA, and why conversion is the catch) is in the FAQ.
| Food | EPA+DHA / 100 g | Per serving | % of 250 mg target |
|---|---|---|---|
| Salmon (cooked) | 2.15 g | 1828 mg | 731% |
| Mackerel (cooked) | 1.20 g | 1344 mg | 538% |
| Sardines (canned, drained) | 0.98 g | 902 mg | 361% |
| Trout (cooked) | 0.88 g | 959 mg | 384% |
| Mussels (cooked) | 0.79 g | 1185 mg | 474% |
| Oysters (cooked) | 0.62 g | 521 mg | 208% |
| Squid (cooked) | 0.54 g | 459 mg | 184% |
| Smoked salmon | 0.45 g | 256 mg | 103% |
| Flounder (cooked) | 0.30 g | 450 mg | 180% |
| Clams (cooked) | 0.29 g | 247 mg | 99% |
| Canned tuna (in water) | 0.27 g | 383 mg | 153% |
| Halibut (cooked) | 0.23 g | 235 mg | 94% |
| Lobster (cooked) | 0.20 g | 290 mg | 116% |
| Wakame (dried) | 0.19 g | 19 mg | 8% |
| Crab (cooked) | 0.17 g | 145 mg | 58% |
| Scallops (cooked) | 0.17 g | 145 mg | 58% |
| Tilapia (cooked) | 0.14 g | 122 mg | 49% |
| Catfish (cooked) | 0.09 g | 126 mg | 50% |
| Fried fish sandwich | 0.09 g | 128 mg | 51% |
| Cod (cooked) | 0.08 g | 68 mg | 27% |
| Egg (hard-boiled) | 0.05 g | 25 mg | 10% |
| Scrambled eggs | 0.04 g | 44 mg | 18% |
| Chicken breast (roasted) | 0.03 g | 26 mg | 10% |
| Fried chicken (breast) | 0.03 g | 42 mg | 17% |
| Plantain chips | 0.03 g | 8 mg | 3% |
| Shrimp (cooked) | 0.02 g | 17 mg | 7% |
| Chicken thigh (roasted) | 0.02 g | 22 mg | 9% |
| Quinoa (cooked) | 0.01 g | 19 mg | 7% |
| Cheddar cheese | 0.01 g | 3 mg | 1% |
| Sunflower seeds | 0.01 g | 3 mg | 1% |
Common questions
How much omega-3 (EPA + DHA) do I need per day?
The most cited adult target is about 250-500 mg of combined EPA+DHA daily; dietary guidelines phrase it as two servings of fish a week. The % column in the table uses 250 mg per serving as the reference.
Do plant omega-3s count?
ALA (flax, chia, walnuts) is essential, but the body converts only a small fraction to EPA and DHA — single-digit percent to EPA, under one percent to DHA. This table counts only preformed EPA+DHA, which is what fish carries.
What about fish oil supplements?
They work, but the table is the food-first version: a 3 oz salmon serving often matches or beats a standard 1 g capsule (usually 300 mg EPA+DHA).
Method
EPA (20:5 n-3) and DHA (22:6 n-3) per 100 g from USDA FoodData Central — the same per-entry sync behind every chart here — summed and computed per serving from the site's serving grams. Reference: 250 mg/day combined EPA+DHA, the widely cited adult floor (major health organizations phrase the same idea as two fish meals a week). The other half of the fat story: omega-6 linoleic acid, ranked.