Foods high in Omega-3 EPA
Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Mackerel, salted
16 g Protein10 mcg Vitamin B1262 mcg Selenium
1.4 gper 3 oz - Herring, Pacific, cooked, dry heat
18 g Protein8.2 mcg Vitamin B1240 mcg Selenium
1.1 gper 3 oz - Salmon, chinook, cooked, dry heat
22 g Protein2.4 mcg Vitamin B1240 mcg Selenium
0.86 gper 3 oz - Oyster, Pacific, cooked, moist heat
16 g Protein24 mcg Vitamin B1228 mg Zinc
0.74 gper 3 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
0.65 gper 3 oz - Halibut, greenland, cooked, dry heat
16 g Protein40 mcg Selenium0.82 mcg Vitamin B12
0.57 gper 3 oz - Sardine, Pacific, canned in tomato sauce, drained solids with bone
18 g Protein7.7 mcg Vitamin B1235 mcg Selenium
0.45 gper 3 oz - Trout, rainbow, wild, cooked, dry heat
19 g Protein5.4 mcg Vitamin B124.9 mg Niacin (B3)
0.4 gper 3 oz - Tuna, fresh, bluefin, cooked, dry heat
25 g Protein9.2 mcg Vitamin B1240 mcg Selenium
0.31 gper 3 oz - Crab, queen, cooked, moist heat
20 g Protein8.8 mcg Vitamin B1238 mcg Selenium
0.28 gper 3 oz - Shrimp, canned
17 g Protein40 mcg Selenium0.63 mcg Vitamin B12
0.25 gper 3 oz - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
0.23 gper 3 oz - Squid, raw
13 g Protein1.6 mg Copper38 mcg Selenium
0.12 gper 3 oz - Clam, cooked, moist heat
22 g Protein84 mcg Vitamin B1254 mcg Selenium
0.12 gper 3 oz - Catfish, channel, wild, raw
14 g Protein1.9 mcg Vitamin B1211 mcg Vitamin D
0.11 gper 3 oz - Lobster, northern, cooked, moist heat
16 g Protein1.3 mg Copper62 mcg Selenium
0.1 gper 3 oz - Pollock, Atlantic, cooked, dry heat
21 g Protein3.1 mcg Vitamin B1240 mcg Selenium
0.08 gper 3 oz - Haddock, smoked
21 g Protein36 mcg Selenium1.4 mcg Vitamin B12
0.07 gper 3 oz - Scallop, (bay and sea), cooked, steamed
17 g Protein1.8 mcg Vitamin B1218 mcg Selenium
0.06 gper 3 oz - Cod, Atlantic, raw
15 g Protein28 mcg Selenium0.77 mcg Vitamin B12
0.05 gper 3 oz - Lamb, New Zealand, imported, flap, boneless, separable lean only, cooked, braised
24 g Protein1.3 mcg Vitamin B123.6 mg Zinc
0.05 gper 3 oz - Beef, New Zealand, imported, flat, separable lean only, cooked, braised
28 g Protein1.6 mcg Vitamin B123.9 mg Zinc
0.03 gper 3 oz - Chicken, stewing, dark meat, meat only, cooked, stewed
24 g Protein19 mcg Selenium3.9 mg Niacin (B3)
0.03 gper 3 oz - Turkey, ground, 85% lean, 15% fat, patties, broiled
22 g Protein30 mcg Selenium1.2 mcg Vitamin B12
0.02 gper 3 oz - Pork, ground, 72% lean / 28% fat, cooked, crumbles
26 g Protein43 mcg Selenium1.3 mcg Vitamin B12
0.01 gper 4 oz - Butter, stick, salted
0.24 g Protein212 mcg Vitamin A (RAE)23 g Total fat
0.01 gper 1 oz - Potatoes, mashed, ready-to-eat
4.5 g Protein62 mcg Selenium0.5 mcg Vitamin B12
0 gper 1 cup - Tilapia, raw
17 g Protein36 mcg Selenium1.3 mcg Vitamin B12
0 gper 3 oz - Sunflower seed, kernel, raw
5.3 g Protein9.8 mg Vitamin E0.53 mg Copper
0 gper 1 oz · from USDA’s older entry - Peanut butter, Creamy
7.2 g Protein3.7 mg Niacin (B3)11 mcg Selenium
0 gper 1 oz · from USDA’s older entry - Edamame, frozen, prepared
12 g Protein1.2 mg Manganese185 mcg Folate (DFE)
0 gper 100 g · from USDA’s older entry - Cheddar cheese
6.5 g Protein198 mg Calcium7.9 mcg Selenium
0 gper 1 oz - Swiss cheese
7.6 g Protein0.85 mcg Vitamin B12249 mg Calcium
0 gper 1 oz - White cheese, queso blanco
5.7 g Protein0.49 mcg Vitamin B12193 mg Calcium
0 gper 1 oz - Egg, whole, cooked, hard-boiled
6.3 g Protein15 mcg Selenium147 mg Choline
0 gper 1 large - Parmesan cheese, grated
8.3 g Protein248 mg Calcium9.8 mcg Selenium
0 gper 1 oz - Fresh cheese, queso fresco
5.1 g Protein0.47 mcg Vitamin B12158 mg Calcium
0 gper 1 oz - Mozzarella cheese, low moisture, part-skim
6.6 g Protein0.46 mcg Vitamin B12194 mg Calcium
0 gper 1 oz - Ricotta cheese, whole milk
2.2 g Protein3.1 g Total fat1.9 g Carbohydrate
0 gper 1 oz - Crackers, rusk toast
1.4 g Protein0.72 g Total fat7.2 g Carbohydrate
0 gper 1 rusk