15 Fish That Are Rich in Omega-3: Healthy Choices for Every Seafood Lover

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If you've ever wondered why doctors and nutrition experts recommend eating fish regularly, omega-3 fatty acids are one of the reasons.

These healthy fats play an important role in our bodies, from supporting normal heart function to helping maintain healthy cell membranes. The interesting part is that our bodies cannot produce enough of certain omega-3 fatty acids on their own. We need to get them through the foods we eat.

Fish is one of the best sources of two important omega-3 fats: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both are found in oily fish, although the amount varies depending on the species, how it was raised or harvested, and how it was prepared.

At A Fish Company, we believe choosing seafood should be about more than taste. Nutrition, affordability, and responsible sourcing all matter. So, let's look at some fish that can help you add more omega-3 to your meals.

Why Does Your Body Need Omega-3?

Our bodies use fat for energy, but fat does much more than that. Omega-3 fatty acids are part of cell membranes throughout the body and help cells function properly. They are also involved in processes that regulate inflammation and blood clotting.

Research has found that eating fish as part of a balanced diet can support heart health. Omega-3s are also important for brain and eye function, particularly during early development.

Although research continues into their potential benefits for other health conditions, omega-3s should not be viewed as a cure or replacement for medical treatment.

You can get omega-3 from several foods, including fatty fish, walnuts, flaxseeds, chia seeds, and certain vegetable oils. However, plant foods mainly provide ALA, a different type of omega-3 that the body converts to EPA and DHA only in limited amounts.

That makes fish an especially useful dietary source of EPA and DHA.

Which Fish Have the Most Omega-3?

Not all fish contain the same amount of omega-3. Fatty fish generally provide more than lean varieties, but even the lower-fat options can contribute valuable nutrients to your diet.

The following figures are approximate amounts of omega-3 fatty acids per 100 grams of cooked or prepared fish. Values can vary by species, source, and cooking method, so treat them as general comparisons rather than exact figures for every product.

1. Fish Roe

Fish roe, or fish eggs, is one of the richest sources of omega-3 on this list. The amount depends on the species, but mixed-species fish roe can provide around 3,120 mg per 100 grams.

Roe is also enjoyed in many food traditions, whether served as a garnish, added to sushi, or incorporated into other dishes. Because it is often sold in small portions, you don't necessarily need a large serving to enjoy it.

2. Salmon

Salmon is popular for good reason. It has a rich flavor, works well in everything from simple weeknight dinners to special-occasion meals, and supplies protein alongside omega-3 fatty acids.

Some cooked Atlantic salmon data show approximately 2,586 mg of omega-3 per 100 grams. The amount varies between wild and farmed salmon, as well as between species and individual fish.

Salmon also contains astaxanthin, a carotenoid responsible for the pink-to-orange color found in many salmon varieties.

Wild Sockeye salmon is especially appreciated for its deep red flesh and distinctive flavor. Frozen fillets can also be a convenient option when you want to keep seafood available at home without having to buy fresh fish every few days.

3. Kippers

Kippers are not a separate fish species. They are herring that has been split, salted, and traditionally cold-smoked.

Because herring is naturally oily, kippers are another good source of omega-3. A reference value for prepared kippers is approximately 2,365 mg per 100 grams.

Their smoky flavor makes them a traditional breakfast food in some parts of the world, but they can also be served with potatoes, vegetables, or bread.

4. Herring

Herring is a small, oily fish that deserves more attention. It provides protein, omega-3 fatty acids, and other important nutrients, and it can be eaten fresh, frozen, pickled, or smoked.

Atlantic herring provides approximately 2,217 mg of omega-3 per 100 grams in the reference data used for this article.

Another advantage is that herring can be an economical alternative to some more expensive seafood choices. Actual prices depend on availability, location, and whether the product is fresh, frozen, smoked, or canned.

If you're looking to add oily fish to your regular meals without relying only on salmon, herring is worth considering.

5. Sablefish, Also Known as Black Cod

Sablefish is prized for its delicate texture, rich flavor, and high oil content. Despite the name "black cod," it is not a true cod.

Cooked sablefish can provide approximately 2,125 mg of omega-3 per 100 grams. Its buttery texture makes it a popular choice for baking, roasting, and miso-style preparations.

Sablefish is often more expensive than everyday fish options, so it may be better suited to an occasional meal for some households.

6. Anchovies

Anchovies are small fish with a strong, distinctive flavor. They're commonly sold salted or canned in oil and are used in sauces, dressings, pizzas, and pasta dishes.

Despite their size, anchovies are nutritious and can provide substantial omega-3. Reference figures for canned anchovies are around 2,113 mg per 100 grams.

Because they are usually eaten in small quantities, their main contribution to a meal may be flavor rather than a full serving of fish. They can still be a useful addition to a varied diet.

7. Sardines

Sardines are one of the most practical choices for people who want nutritious seafood without spending too much.

They're available fresh, frozen, and canned. Canned sardines are especially convenient because they're ready to eat and can be stored in the pantry until needed.

A 100-gram serving of canned sardines provides approximately 1,692 mg of omega-3 in the reference data used here. Sardines also provide protein, vitamin B12, and, when the soft bones are eaten, calcium.

Try them on toast, in salads, mixed with pasta, or served with rice and vegetables. They may not be everyone's first choice, but they're well worth trying.

8. Bluefin Tuna

Tuna is a favorite for steaks, sushi, and sashimi, but its omega-3 content depends heavily on the species.

Bluefin tuna is a relatively fatty tuna variety, with reference figures of around 1,710 mg of omega-3 per 100 grams of cooked fish.

Tuna also supplies protein and vitamin B12. However, some tuna species can contain elevated levels of mercury, so it's important to follow current consumption advice, particularly for pregnant people, children, and other groups who may be more sensitive to mercury exposure.

9. Sprats

Sprats are small oily fish often sold smoked, canned, or preserved. They are closely related to other small schooling fish and can be a flavorful addition to meals.

Cooked sprats provide approximately 1,380 mg of omega-3 per 100 grams in the cited reference data. They also supply nutrients such as selenium and vitamin B12.

Like sardines and herring, sprats can be a useful option for people who want to explore alternatives to larger fish.

10. Trout

Trout is a versatile fish, and rainbow trout is one of the varieties most commonly found in stores.

A 100-gram cooked serving can provide around 1,370 mg of omega-3, depending on the variety and how it was raised.

Trout has a mild flavor and cooks well in a pan, oven, or on the grill. It can be a good alternative to salmon for people who want a similar style of meal but prefer a different flavor or price point.

11. Atlantic Mackerel

Mackerel is another oily fish worth adding to your shopping list. It has a rich flavor and is sold fresh, frozen, and canned.

Cooked Atlantic mackerel provides approximately 1,422 mg of omega-3 per 100 grams in the reference figures used here.

One important point: not all mackerel species are the same. Atlantic mackerel is generally a good choice, while king mackerel can contain high mercury levels. Check the species and follow local health guidance when choosing fish.

Mackerel is particularly good grilled, baked, or pan-seared with lemon and simple seasonings.

12. Swordfish

Swordfish is a firm, meaty fish that is often prepared like a steak. It can be grilled or roasted and has a texture quite different from flaky fish such as cod.

A cooked 100-gram serving provides approximately 1,101 mg of omega-3 in the reference data.

Swordfish also contains protein, selenium, and B vitamins. However, it is a large predatory fish and can contain high levels of mercury. Pregnant people and children should follow official advice on avoiding or limiting high-mercury fish.

13. Striped Bass

Striped bass is valued for its mild flavor and firm, flaky flesh. Depending on the variety and source, it can be found in different markets and is prepared by baking, grilling, or pan-searing.

Reference data put its omega-3 content at approximately 986 mg per 100 grams.

As with any fish, the exact nutritional content can vary. Check the species and origin when buying, especially if you are making a decision based on sustainability.

14. Eel

Eel may not be the first fish that comes to mind when people think about omega-3, but it can still contribute useful amounts.

A 100-gram serving provides approximately 838 mg of omega-3 in the reference figures used here. Eel is also rich in protein and can provide vitamin A and other nutrients.

It is popular in several Asian cuisines, including grilled eel served with rice. Availability and price can vary considerably depending on the species and how it is prepared.

15. Catfish

Catfish is generally leaner than many of the oily fish on this list, but it still provides omega-3 along with protein and other nutrients.

A cooked 100-gram serving of catfish provides around 420 mg in the cited reference data.

Its mild flavor makes it easy to season in different ways, whether baked, grilled, or pan-fried. For people who prefer a less oily fish, catfish can be another option to consider.

Which Omega-3 Fish Is Best for Your Budget?

The fish with the highest omega-3 content isn't automatically the best choice for every household. The right option depends on your budget, taste, cooking habits, and how often you plan to eat seafood.

Here are a few practical ways to approach it:

  • For convenience: Canned sardines and herring can be easy to keep on hand.

  • For regular family meals: Compare frozen salmon, trout, mackerel, and other locally available options.

  • For a special meal: Sablefish, tuna steaks, and other premium seafood can be enjoyable occasional choices.

  • For reducing waste: Buy quantities you can use, store frozen fish properly, and plan meals before thawing it.

  • For sustainability: Look for reliable information about the species, harvest area, fishing method, and applicable certifications.

Frozen seafood can be particularly helpful because it allows you to keep fish available without needing to use it immediately. Proper freezing and storage preserve quality, although freezing itself does not make every product equally sustainable or guarantee a particular omega-3 content.

Does Eating More Expensive Fish Mean Getting More Omega-3?

Not necessarily.

A premium fish may have a rich texture or distinctive flavor, but a higher price does not automatically mean it provides more omega-3. Some relatively affordable oily fish, including sardines and herring, are excellent nutritional choices.

It's also important to compare like with like. Fresh, frozen, canned, smoked, and cooked fish may have different nutritional values per 100 grams because of differences in moisture, preparation, and added ingredients.

If omega-3 is your main consideration, looking at the species and serving size can be more useful than choosing seafood based on price alone.

A Note on Sustainable Seafood

Wild-caught seafood depends on healthy fish populations and the ecosystems in which they live. Responsible fisheries management, habitat protection, accurate catch information, and traceable supply chains all play a role in maintaining seafood supplies over time.

Not every wild-caught fishery has the same environmental impact, and a wild-caught label by itself does not guarantee sustainability. When possible, check credible fishery assessments and recognized certifications, and consider local seafood guidance.

At A Fish Company, we believe customers deserve clear information so they can make choices that work for their families and reflect their values.

Enjoy More Seafood, Your Way

Omega-3 doesn't have to mean expensive fish dinners every week. Salmon is an excellent option, but it isn't the only one. Sardines, herring, mackerel, trout, and several other fish can help bring variety to your meals.

The best approach is to choose seafood you enjoy, consider your budget, pay attention to safe handling and health guidance, and make a variety of nutritious foods part of your regular diet.

At A Fish Company, we want seafood to be something people can enjoy with confidence—not just for its flavor, but for the nutrition and food traditions it brings to the table.

Nutrition figures are approximate reference values and may vary by species, product, preparation method, and database entry. This article is for general information and is not medical advice.

References

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