Omega-3 sources in food
BEST CHOICES
The following are high in Omega-3's, fairly low in saturated fat, and low in mercury. Enjoy up to 3-5 servings per week. All are based on a 3.5-ounce serving, unless noted.
| |
Omega-3s (grams) |
Saturated Fat (grams) |
| Herring, Atlantic |
2.1 |
2.6 |
| Mussels |
0.7 |
0.8 |
| Oysters |
0.6 |
0.6 |
| Salmon, Atlantic , Wild |
2.2 |
1.3 |
| Salmon, Coho, Pacific, Wild |
2.4 |
1.4 |
| Sardines (water packed, no water added) |
1.9 |
1.5 |
| Sole/Flounder |
0.5 |
0.4 |
| Trout, Rainbow, Wild |
1.2 |
1.6 |
| Trout, Rainbow, Farmed |
1.2 |
2.1 |
| White Fish |
1.8 |
1.2 |
GOOD CHOICES
The following are low in mercury, but also low in omega-3 fats. They aren't as good as salmon or sole, but better protein sources than chicken or turkey breast choices. Enjoy up to 2-3 servings per week.
| |
Omega-3s (grams) |
Saturated Fat (grams) |
| Calamari (squid) |
0.3 |
0.4 |
| Catfish, Channel, Farmed |
0.2 |
1.8 |
| Clams |
0.3 |
0.2 |
| Cod, Atlantic |
0.3 |
0.3 |
| Crabs, Dungeness (fresh) |
0.4 |
0.2 |
| Halibut |
0.5 |
0.4 |
| Lobster, Spiny (or Shrimp) |
0.5 |
0.3 |
| Mahi Mahi (Dolphin) |
0.1 |
0.2 |
| Pollock |
0.5 |
0.2 |
| Scallops (6 ounces, raw) |
0.3 |
0.1 |
| Tilapia |
0.1 |
0.5 |
LIMIT YOUR INTAKE
The following are moderately high in mercury (more than 0.2 parts per million), so limit to not more than 2-3 servings monthly. In general, large mouth fish are higher in mercury levels.
| |
Omega-3s (grams) |
Saturated Fat (grams) |
| Bass (including Chilean Sea Bass) |
0.9 |
0.7 |
| Bluefish |
0.9 |
1.2 |
| Grouper |
0.3 |
0.3 |
| Lobster, Maine |
0.1 |
0.1 |
| Salmon, Atlantic, Farmed |
2.3 |
2.5 |
Tuna, Albacore
(Albacore has the lowest mercury of tuna) |
0.9 |
0.9 |
| Tuna, Bluefin |
1.5 |
1.6 |
| Tuna, Yellowfin |
0.3 |
0.3 |
AVOID
The following are high in mercury (greater than 0.5 parts per million). Avoid these fish as much as possible.
• King Mackerel
• Marlin
• Shark
• Swordfish
Other Good Sources of Omega-3's
• Legumes, per cup, dry 0.5
• Tofu, raw, soft (6 ozs) 0.4
• Tofu, raw, firm (5 ozs) 0.4
• Walnuts, black (1 oz) 0.9
• Walnuts, English (1 oz) 2.7
• Flaxseeds (1 tsp) 0.7
• Brocolli (1/2 cup, cooked) 0.1
• Cauliflower (1/2 cup, cooked) 0.1
• Spinach (1/2 cup, cooked) 0.1
• Tilefish
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