Fish That is High in Omega 3 Fatty Acids [List]

Fish That is High in Omega 3 Fatty Acids

We all know that eating fish is very healthy. And there is no better thing than eating a wild fish that we caught by ourselves.

Different fish species have different content of nutrients which are beneficial for our health. One of those nutrients is Omega 3 fatty acids.

Here I am going to answer some common questions about Omega 3 and list you some of the tastiest fish that is high in Omega 3, in the following chapters.



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What are Omega 3 Fatty Acids Good for?

Firstly, you have to know what exactly are omega 3 fatty acids.

There are three types of it, and two are present in seafood and fish.

Those are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The third one is alpha-linolenic acid (ALA).

ALA can’t be produced by our bodies so the only way to get it is from food.

When you consume food like flaxseed, you will get ALA. A small part of with can actually be converted into EPA and DHA, however, that amount is not enough.

The only way to get them in a sufficient amount is to consume fish or supplements.

Although supplements can deliver the required quantities, it is still better to eat a tasty fish, which will give you other necessary nutrients too.

These acids are a part of your cells. They are present in cells membranes. Your eyes and brain are especially sensitive to the lack of these acids. Every organ in your body is made of cells and that is why omega 3 are so important.

Omega 3 are good for energy too, and have a beneficial effect on your cardiovascular system.

Your lungs, endocrine system and immune system will also highly benefit from it.

The exact daily recommended intake has not been established by experts, except for ALA, but regular sea food consummation will provide you plenty.

Here are the most important benefits of Omega 3 Fatty Acids:

Cardiovascular system disease prevention

Your cardiovascular system will highly benefit from Omega 3.

Many people who eat unhealthy food containing a lot of fat, will have their triglyceride levels high. Regular consumption (at least 2 times a week according to the experts) of seafood rich in Omega 3 will help your body to establish normal triglyceride levels, and reduce the risk of developing different cardiovascular diseases.

Cognitive function improvement

When it comes to your brain, Omega 3 is beneficial for your cognitive functions and prevention of diseases like Alzheimer and dementia.

Omega 3 is not a magical cure, but it can reduce the chance you get some of these diseases, and if you do get them, to slower their progress.

Cancer prevention

Some preliminary research show that Omega 3 could lower the risk of cancer development, however, this has not been confirmed yet.

Same as with everything else, you should not exaggerate with seafood consumption. If you eat it few times a week, there is no need to take any supplements or increase the Omega 3 intake.

What Fish is High in Omega 3 Fatty Acids?

Fish that is high in Omega 3 will have all those positive effects on your body which were listed in the previous chapter.

If you are wondering what fish is high in Omega 3 fatty acids, and also among the healthiest fish to eat, here is a list:


Salmon is very tasty, fatty and expensive fish that almost everyone loves to eat.

You can cook it or eat it smoked, depending on your personal preference. Per one serving, salmon contains more than 3000 mg of Omega 3.

Besides that, salmon is full of vitamin B, vitamin D and selenium. These are all beneficial for human health.


Sardines are one of the most popular fish specie around the world.

And extremely healthy too. One serving contains more than 2000 mg of Omega 3.

It also contains a lot of vitamin B, D, and selenium. Sardines are frequently available in cans too, and are quite affordable.

Atlantic mackerel

Mackerel is a small fish species, regularly consumed in the western world.

It can be cooked, or even smoked. Except for a high amount of Omega 3 fatty acids (more than 3000 mg per serving), they contain a lot of B12 vitamin and selenium. And not to forget, these are very tasty too.


Herrings are smaller fish, usually quite accessible and reasonably priced.

It is easy to cook them and they are rich in Omega 3 (about 1000 mg per serving).

Lake trout

Lake trout is extremely tasty, and healthy too.

This fish contains more than 1000 mg of Omega 3 per serving. Other trout species also contain a fair amount of Omega 3 fatty acids; however, lake trout has the most.


Cod has a bit lower Omega 3 content (below 1000 mg per serving), however it has a lot of vitamin B, phosphorus and selenium.

Because it is not so fatty, it has less calories too.

This fish is very healthy, and good for those who want to limit their calorie intake but still get a good amount of Omega 3 in their lunch.

Albacore Tuna

All tuna fish species are tasty and healthy, especially Albacore tuna.

This fish has more than 2000 mg of Omega 3 per serving.

Unfortunately, not all of us can get our hands-on Albacore tuna weekly, so use the opportunity when you can.

Fish That is High in Omega 3 Fatty Acids - Tuna

The reason why I wrote the content in serving size instead of per gram, is that rarely you will weight a fille you remove from a fish, or defrost is if you bought it frozen.

Additionally, many of you will consume fish in a restaurant, so you wont actually know how much it weights.

Typical serving size it the amount that a grown-up person eats per meal (lunch/dinner).

Serving size, depending on a meal and side dish, is usually 100-250 grams.

And one more thing - don't forget the carp fish - a lot of our readers like it to eat!

Does Cooking Fish Reduce Omega 3?

It is good to consume fish that is high in omega 3, but will thermic processing reduce its content?

When exposed to extremely high temperatures, Omega 3 fatty acids will break down and the end result will be a tasty meal, but not that healthy one.

As you can assume, frying fish is the worst method.

A lot of people like fried bass - why? Check on the link ...

First of all, oil can reach very high temperatures so you will destroy Omega 3.

The second problem is that you will consume a lot of unhealthy oil which was used for frying.

If you want to keep the majority of Omega 3, try baking fish in the oven.

Put it on a temperature up to 200 degrees Celsius (390 Fahrenheit), and not warmer. This way, you will keep most of it and enjoy a healthy and nutrient rich meal.

Even better way is to cook it, but this limits your possibilities, as most fish species are baked or fried. While cooking it, you will never go over 100 degrees Celsius (212 Fahrenheit), because that is the boiling point of water.

And the best option to keep all the nutrients is to eat smoked fish fillets.

Fish processed that way was not exposed to high temperatures and it contains all the Omega 3 it had when caught.

Just be careful not to eat too much because smoked fish contains a lot of salt.

Another thing that affects the loss of nutrients is prolonged heat exposure. The longer it takes, the more Omega 3 you will destroy, especially when frying it.

Does Canned Tuna Have Omega 3 Fatty Acids?

There are a lot of misconceptions and myths about tuna, especially canned one.

I will not debunk those now, but I will tell you about Omega 3 content of canned tuna.

Not every canned tuna is the same.

Albacore tuna, even when canned, has a high amount of Omega 3. Only canned fish with more Omega 3 are salmon and sardines.

Canned tuna should have larger pieces instead of tiny ones. Also, depending on a part of the tuna that ends up in a can, content of Omega 3 can vary.

Some people don’t have access to fresh fish, and canned versions are easily accessible, and frequently cheaper.

If you wondered what fish is high in omega 3 fatty acids and comes in a canned form, the answer is Albacore tuna, as already mentioned.

This is definitely the best option.

Other species of tuna fish also contain Omega 3, and canning process doesn’t significantly lower the Omega 3 content, however, those species contain less of it, even when fresh.


Fish that is high in omega 3 has a lot of health benefits, and those affect some of our most important organs.

Regularly consuming of fish species from this list is good for you, and you can even consume canned ones, because they will still contain plenty of Omega 3 fatty acids.

Be careful how you cook it, not to destroy these precious nutrients.

Except for omega 3, these species all contain a lot of vitamin B, which is also good for our bodies.

And one more thing, you should make sure that you always consume fresh and correctly stored fish, otherwise you are risking food poisoning.

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