Table 3.

Ω -3 Content in Fish (Cooked, Dry Heat)*

FishEPA & DHA† (mg per 100 g of edible fish; ∼3–4 oz.)
Herring‡1700
Salmon§1600
Mackerel‖1400
Flounder500
Halibut500
Tuna**300
    Bluefin1500
    Canned white900
    Canned light300
Cod200
Catfish200
Haddock200

  • * Approximated to nearest 100 mg (http://www.nal.usda.gov/fnic/foodcomp/index.html).

  • † EPA and DHA; EPA=20:5 Ω-3; DHA=22:6 Ω-3.

  • ‡ Average; Atlantic and Pacific.

  • § Average; Atlantic (wild and farmed), Chinook, pink, coho.

  • ‖ Average; Atlantic, Jack; Pacific, Spanish.

  • Greenland halibut, 1100 mg.

  • ** Skipjack/yellowfin, 300 mg.