Foods high in Omega-3 EPA
Every food, ranked by a typical serving, including supplements, powders, organ meats and other specialty items. Everyday foods only
- Oil, bearded seal (Oogruk) (Alaska Native)
0.16 g Protein2.9 mg Vitamin E28 g Total fat
2.7 gper 1 oz - Caviar, black and red, granular
21 g Protein17 mcg Vitamin B1256 mcg Selenium
2.3 gper 3 oz - Fish oil, menhaden
0 g Protein14 g Total fat
1.8 gper 1 tbsp - Fish oil, salmon
0 g Protein14 g Total fat
1.8 gper 1 tbsp - Fish oil, sardine
0 g Protein14 g Total fat
1.4 gper 1 tbsp - Mackerel, salted
16 g Protein10 mcg Vitamin B1262 mcg Selenium
1.4 gper 3 oz - Oil, spotted seal (Alaska Native)
0 g Protein292 mcg Vitamin A (RAE)1.8 mg Vitamin E
1.1 gper 1 oz - Roe, cooked, dry heat
24 g Protein9.8 mcg Vitamin B1244 mcg Selenium
1.1 gper 3 oz - Herring, Pacific, cooked, dry heat
18 g Protein8.2 mcg Vitamin B1240 mcg Selenium
1.1 gper 3 oz - Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
65 g Protein20 mcg Vitamin B1225 mg Niacin (B3)
0.98 gper 1 filet - Shad, american, raw
14 g Protein31 mcg Selenium7.1 mg Niacin (B3)
0.92 gper 3 oz - Salmon, chinook, cooked, dry heat
22 g Protein2.4 mcg Vitamin B1240 mcg Selenium
0.86 gper 3 oz - Salmon, chinook, raw
17 g Protein31 mcg Selenium1.1 mcg Vitamin B12
0.86 gper 3 oz - Roe, raw
19 g Protein8.5 mcg Vitamin B1234 mcg Selenium
0.84 gper 3 oz - Herring, Atlantic, kippered
21 g Protein16 mcg Vitamin B1245 mcg Selenium
0.82 gper 3 oz - Herring, Pacific, raw
14 g Protein8.5 mcg Vitamin B1231 mcg Selenium
0.82 gper 3 oz - Oil, beluga, whale (Alaska Native)
0 g Protein194 mcg Vitamin A (RAE)2.3 mg Vitamin E
0.78 gper 1 oz - Mackerel, Atlantic, raw
16 g Protein7.4 mcg Vitamin B1214 mcg Vitamin D
0.76 gper 3 oz - Sablefish, smoked
15 g Protein43 mcg Selenium1.7 mcg Vitamin B12
0.76 gper 3 oz - Oyster, Pacific, cooked, moist heat
16 g Protein24 mcg Vitamin B1228 mg Zinc
0.74 gper 3 oz - Sablefish, cooked, dry heat
15 g Protein40 mcg Selenium1.2 mcg Vitamin B12
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 - Salmon cake sandwich
25 g Protein2.7 mcg Vitamin B1241 mcg Selenium
0.58 gper 1 typical portion - Sablefish, raw
11 g Protein31 mcg Selenium1.3 mcg Vitamin B12
0.58 gper 3 oz - Halibut, greenland, cooked, dry heat
16 g Protein40 mcg Selenium0.82 mcg Vitamin B12
0.57 gper 3 oz - Mackerel, Pacific and jack, cooked, dry heat
22 g Protein3.6 mcg Vitamin B1240 mcg Selenium
0.56 gper 3 oz - Cisco, smoked
14 g Protein3.6 mcg Vitamin B1211 mcg Vitamin D
0.54 gper 3 oz - Anchovy, european, raw
17 g Protein12 mg Niacin (B3)31 mcg Selenium
0.46 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 - Halibut, Greenland, raw
12 g Protein23 mcg Vitamin D31 mcg Selenium
0.45 gper 3 oz - Salmon cake or patty
14 g Protein1.9 mcg Vitamin B1219 mcg Selenium
0.41 gper 1 cake or patty - Sardine, Atlantic, canned in oil, drained solids with bone
21 g Protein7.6 mcg Vitamin B1245 mcg Selenium
0.4 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 - Steelhead trout, boiled, canned (Alaska Native)
21 g Protein5.8 mcg Vitamin B1215 mcg Vitamin D
0.38 gper 100 g - Oyster, Pacific, raw
8 g Protein14 mcg Vitamin B121.3 mg Copper
0.37 gper 3 oz - Sardine sandwich
24 g Protein6.7 mcg Vitamin B1253 mcg Selenium
0.36 gper 1 typical portion - Whitefish, cooked, dry heat
21 g Protein0.82 mcg Vitamin B1214 mcg Selenium
0.35 gper 3 oz - Wolffish, Atlantic, cooked, dry heat
19 g Protein2 mcg Vitamin B1240 mcg Selenium
0.33 gper 3 oz - Tuna, fresh, bluefin, cooked, dry heat
25 g Protein9.2 mcg Vitamin B1240 mcg Selenium
0.31 gper 3 oz - Shrimp creole, with rice
25 g Protein57 mcg Selenium0.57 mg Thiamin (B1)
0.31 gper 1 cup