Fish Shopping Guide: Which One Has the Highest Omega-3 Amount?

Fish is no doubt one of the best Omega-3 sources, but not all fish contain the same amount of these fatty acids. According to several studies conducted by different institutions, some fish actually contain higher amount of Omega-3 than most fish, and many of these Omega-3 rich fish are easy to find at local markets or supermarkets. According to American Heart Association, Omega-3 is important to reduce the risk of cardiovascular disease.


Omega-3 is important to keep your nervous system, brain and heart function perfectly. It also keeps your arteries from being clogged by plaque. Make sure your fish shopping gives you’re the amount of Omega-3 you need.

List of Omega-3 Rich Fish

Get your Omega-3 source right when shopping. Here is the list of fish that have the highest amount of Omega-3 among many other types of fish:

  • Salmon. This is one of the most favorite fish because it is very versatile, and can be cooked with the most simple methods and spices. Salmon is not just rich in Omega-3, but also vitamin A, vitamin B-12, protein, and minerals such as potassium and magnesium.

  • Tuna. This is also a versatile fish that you can find easily. Tuna can be cooked with various methods, from simple searing to grilling, poaching, and baking. Tuna is also rich in vitamin B-12, protein, niacin, and magnesium.

  • Rainbow trout. Unlike salmon and tuna, rainbow trout is considered as having lighter flavor. This fish is great for grilling, poaching, and baking. Besides Omega-3, trout is also rich in protein, magnesium, calcium, and niacin.

  • Halibut. This is also a mild flavor fish that is not as sharp and oily as tuna or salmon. Halibut is a flat fish, so you can cook it quickly with simple method. Halibut is rich in protein and niacin.

  • Herrings. These small fish are popular in Mediterranean coasts. Since they are small, you can pickle them and eat them with pickles as appetizer, or turn them into bruschetta topping. Herrings can also be grilled or baked in the oven. Besides Omega-3, they also contain protein, niacin, selenium, magnesium, and potassium.

These fish can be found at many markets and supermarkets, and you have many choices for cooking and incorporating them in your daily menu.

Canned Fish for Omega-3 Source
When you are busy, sometimes canned fish is your option. However, that does not mean you cannot get Omega-3 from fish. There are many fish that contain rich Omega-3 even in canned varieties. Here are some of the Omega-3 rich fish in canned varieties:
Canned Fish for Omega-3 Source
Canned Fish for Omega-3 Source
  • Sardines. Canned sardines still contain high amount of Omega-3, protein and calcium. You can cook them without the water to reduce sodium intake.
  • Anchovies. They have sharp taste, and you can use them to replace sardines in many recipes. You can also put them on homemade pizza and salad.
  • Mackerel. This fish is rich of protein, niacin, iron, potassium, and magnesium, aside from Omega-3.

Whether you choose fresh or canned fish, choosing the ones that are rich in Omega-3 can improve the quality of your daily menu, even if it is the simple one.

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