Omega-3: Does the Type of Fish Matter?

Which fish measure up? Omega-3s are mainly found in “oily” fish, which are at least 10% fat. Several international guidelines recommend eating 2-3 servings of fish weekly to get its nutritional benefits.

Which fish measure up?

Omega-3s are mainly found in “oily” fish, which are at least 10% fat.¹ Several international guidelines recommend eating 2-3 servings of fish weekly to get its nutritional benefits, this averages to approximately 250-500 mg of marine-sourced omega-3—ecosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) a day.^2,3 Not all fish are equal, with some providing significantly more EPA and DHA than others. To see if you are selecting the right type of fish, use the guide below. Sources of marine-based omega-3s (EPA, DHA)² Mix and match to average 250-500 mg a day!

How much EPA and DHA (mg)	Fresh fish and seafood, 150 g
>500 mg	Salmon Trout Mackeral [Other examples: mullet, sardines, and anchovies]
400-500 mg	Yellow-tail kingfishTrevally
300-400 mg	Snapper Blue-eye trevalla Tuna Squid Oysters
<300 mg	Scallops, prawns, octopus, crab, lobster or crays

A couple of precautions to keep in mind

Avoid large, predatory fish a. Such as swordfish, which may have higher amounts of mercury
It matters how you cook fish as to how much omega-3 you get. For example, fried fish may have less omega-3 compared to grilled fish, due to the heat degrading these sensitive oils

Is fish not for you?

We get it, seafood isn’t for everyone. But don’t worry, there are other ways to get those omega-3s. Read more about sources of omega-3s in our article: Omega-3 and omega-6: Essentials in your diet. Remember, omega-3s are a vital part of your health, which need to be obtained through the foods you choose. If you don’t think you are getting enough, consider adding a supplement to your diet.