Top 8 Fish for Omega-3 Fatty Acids Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Proteins Top 8 Fish for Omega-3 Fatty Acids By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on January 05, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Omega-3 fatty acids are an essential form of dietary fat with several health benefits. Fatty fish is high in two main types of omega-3s, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because of their omega-3 content, regular consumption of fish is associated with significantly lower rates of heart disease. The American Heart Association recommends eating at least two servings of fish every week. One serving equals 3.5 ounces of cooked fish or 3/4 cup of flaked fish. Choosing from a variety of different fish helps reduce your exposure to environmental pollutants, like mercury. Here are eight delicious fish to add to your grocery list. 1:26 Watch Now: What to Eat to Get Healthy Hair 1 Herring Verywell / Alexandra Shytsman Herring is often pickled and served as an appetizer before meals, but these small fish can be also cooked on the grill, in the oven, or on the stovetop. Herring is a great source of protein, calcium, magnesium, potassium, niacin, vitamin B-12, and selenium. A 100-gram portion of Atlantic herring (unpickled) is only 158 calories and delivers 18 grams of protein (roughly 36% of the recommended daily value). 2 Salmon Verywell / Alexandra Shytsman Salmon steaks and fillets can be baked, grilled, sauteed, or poached. Keep a can of salmon on hand to make salmon salads or sandwiches anytime you're looking for a nutritious meal. Along with omega 3s, salmon is also high in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A. A 100-gram portion of wild salmon is 142 calories and offers 20 grams of protein. Best Salmon Delivery Services of 2022 3 Mackerel Verywell / Alexandra Shytsman Mackerel is often smoked or canned, but fresh mackerel fillets can also be grilled or baked. To avoid mercury, choose Pacific rather than King mackerel. Besides the omega-3 fatty acids, mackerel is high in vitamin B-12, niacin, selenium, magnesium, iron, and potassium, plus a fair amount of protein. A 100-gram portion of mackerel is 161 calories and packs 25 grams of protein. 4 Sardines Verywell / Alexandra Shytsman Sardines are small, oily fish that you typically find in cans. They're often served with crackers as an appetizer. Fresh sardines may be available at a fish market and can be grilled, fried, baked, or smoked. In addition to protein and healthy fats, sardines are high in vitamin D, niacin, and calcium. A 100-gram can of sardines is 208 calories and delivers an impressive 25 grams of protein and 353 milligrams of calcium. 5 Anchovies Verywell / Alexandra Shytsman Anchovies are often found on pizza or Caesar salads. Get them from the canned food aisle when you go grocery shopping. Fresh anchovies can be grilled or used in recipes that call for sardines. You can also purchase anchovy paste to add flavor and nutrition to sauces. Anchovies are high in protein, calcium, potassium, selenium, vitamin B-12, and niacin. Although you are unlikely to eat 100 grams of anchovies in one sitting, this amount contains 210 calories, 29 grams of protein, and 10 grams of unsaturated fat. 6 Halibut Verywell / Alexandra Shytsman Halibut is a great option for people who don't like the strong flavor of most oily ocean fish. It's a mild, white fish that's still high in omega-3 fatty acids. Halibut is also an excellent source of protein, potassium, and niacin. A 100-gram portion of Alaskan halibut is a mere 90 calories and offers 19 grams of protein. Halibut is also high in potassium with 435 milligrams per serving. 7 Rainbow Trout Verywell / Alexandra Shytsman Rainbow trout is another mild, white fish, so it's perfect for people who don't like the fishy taste of salmon or tuna. Besides being high in omega-3 fatty acids, rainbow trout is also a good source of protein, calcium, magnesium, and niacin. A 100-gram portion of wild rainbow trout is 119 calories with 20 grams of protein and several B-vitamins. 8 Tuna Verywell / Alexandra Shytsman Tuna is typically served as fillets or steaks. It can be grilled, baked, or broiled. You'll also find canned tuna in your local grocery store. Sushi restaurants often serve a high-grade type of tuna known as Ahi Tuna. Pregnant women and anyone with a compromised immune system should avoid raw tuna, even when it's from a reputable restaurant. Tuna is an excellent source of omega-3 fatty acids, protein, magnesium, potassium, vitamin B-12, and niacin. A 100-grams of chunk white albacore tuna canned in water has 130 calories, 28 grams of protein, and 2 to 3 grams of heart-healthy fats. The Healthiest and Unhealthiest Fish to Lose Weight 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Chaddha A, Eagle KA. Omega-3 fatty acids and heart health. Circulation. 2015;132(22):e350-2. doi:10.1161/CIRCULATIONAHA.114.015176 American Heart Association. Fish and omega-3 fatty acids. U.S. Department of Agriculture. FoodData central search results, herring, raw. U.S. Department of Agriculture. FoodData central search results, fish, salmon, Atlantic, wild, raw. U.S. Department of Agriculture. FoodData central search results, mackerel. U.S. Department of Agriculture. FoodData central, sardines, cooked. U.S. Department of Agriculture. FoodData central search results, anchovy, canned. U.S. Department of Agriculture. FoodData central search results, halibut, raw. U.S. Department of Agriculture. FoodData central search results, fish, trout, rainbow, wild, raw. American College of Obstetricians and Gynecologists. Update on seafood consumption during pregnancy. U.S. Department of Agriculture. FoodData central search results, 365 everyday value, chunk white albacore tuna. By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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