Omega-3 - Main sources of omega-3s

 
 
Omega-3 acids can be either of vegetable origin (rapeseed, nut and linseed oils), or animal origin (fish, fish oils, etc.). Long-chain omega-3 acids are present in fish, especially fatty fish such as mackerel, herring and salmon. There is very little omega-3 in meat (unless the animals have been fed partly on linseed).
 
Omega-3 content in fish and shellfish
(quantities in grams per 100g portion)
Salmon, Atlantic, farmed, cooked without water or fat
1.8
Anchovy, European, canned in oil, drained
1.7
Sardine, Pacific, canned in tomato sauce, drained with bone
1.4
Herring, Atlantic, pickled
1.2
Mackerel, Atlantic, cooked without water or fat
1.0
Trout, rainbow, farmed, cooked without water or fat
1.0
Swordfish, cooked without water or fat
0.7
Tuna, white, canned in water, boneless
0.7
Pollock, Atlantic, cooked without water or fat
0.5
Flatfish (flounder and sole), cooked without water or fat
0.4
Halibut, Atlantic and Pacific, cooked without water or fat
0.4
Haddock, cooked without water or fat
0.2
Cod, Atlantic, cooked without water or fat
0.1
Mussel, blue, steamed
0.7
Oyster, Eastern, wild, cooked without water or fat
0.5
Scallop, various species, cooked without water or fat
0.3
Clam, various species, steamed
0.2
Shrimp, various species, steamed
0.3
Reference : USDA Nutrient Database for Standard Reference