The Best Fish For Omega-3s

The Dietary Guidelines for Americans (DGA) drafted by The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) recommends all adults eat at least 8 ounces of seafood per week (equal to 2-3 servings, 4-ounce portion, per week) that is both rich in omega-3 fatty acids and low in methylmercury.¹

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What types of fish are considered “fatty” fish?

While it’s generally encouraged to eat fish as part of a healthful diet, certain types of fish are richer in omega-3 fatty acids than others. For example, salmon is a great source of omega-3 fatty acids, but so are anchovies and herring. The goal is to eat at least 2-3 servings (4 oz portion per serving) weekly. 

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The top “fatty” fish sources of omega-3 fatty acids:^2,3

• Salmon (Atlantic, Chinnock, Coho)
• Anchovies
• Herring (Atlantic)
• Sardines
• Mackerel (Atlantic)
• Trout
• Oysters (Pacific)
• Sea Bass
• Tuna (Albacore, light packed in water)
• Scallops
• Cod
• Mussels
• Tuna (Yellowfin, Atlantic)
• Tilefish
• Whitefish

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How do omega-3 fatty acids support our health?

Omega-3 fatty acids play an important role in many bodily processes, including the building of our cells, and supporting brain and eye health.² Omega-3s also help fight inflammation in the body and protect against the development of chronic conditions such as heart disease, diabetes, and obesity.^4,5 Omega-3 fatty acids are essential, which means they are not something the body makes on its own and we must get them from food. There are different types of omega-3s: alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). In most cases, we eat plenty of ALA but fall short when it comes to EPA and DHA.⁶

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Fish and Environmental Toxins

Environmental toxins such as methylmercury and PCBs are in higher concentrations in certain types of fish. Where the fish is caught and how it's raised (farm-raised versus wild-caught) can also influence the amount of toxins it contains. While overall fish consumption is important for health, it’s also important to be a savvy shopper and choose fish that keep exposure low. Here are a few tips to consider when shopping for fish:⁷

• Choose fish with the highest amount of omega-3 fatty acids, with the lowest amount of environmental toxins

• The Monterey Bay Aquarium has a helpful search tool to guide you in making the best sustainably caught seafood choices 
• FDA also published a list that ranks seafood from “best choice” to “avoid”

• Eat a diverse set of fish, not just large amounts of one type
• Purchase fish produced in the U.S. where it is subject to regulatory oversight

• Some imported fish is farm-raised and not consistently inspected

• Wild caught is often preferred to farm-raised

• Not all farm-raised fish are created equal. While some producers may cultivate fish in sanitary conditions, not all do

• When eating freshwater fish, keep a close eye on advisories near you by visiting this EPA search tool

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Ultimately, nutrition scientists conclude it’s important to get your 2-3 servings of “fatty” fish per week because the benefits outweigh the risks.⁸ But shopping smart when selecting seafood brings added peace of mind.

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*Resources available with PDF download*