Omega 3 Sources: High Omega 3 Fish


A principle of the Gene Smart Anti Inflammatory Diet & Exercise Program is to Add Omegas, which includes consuming 1,250 – 1,500mg of the omega 3s EPA & DHA per day by eating high omega 3 foods, especially high omega 3 fish and taking a premium quality Omega 3 Fish Oil Supplement.  Each person metabolizes omega 3 foods differently.  You can personalize this recommended level by checking your Omega 3 Index with the Gene Smart Omega 3 Index Home Blood Test Kit. The test also provides a measure of your Omega 6 to Omega 3 Ratio which is associated with whole body inflammation and numerous chronic inflammatory diseases.

High Omega 3 Fish / Omega 3 Foods List

high omega 3 fish guide, omega 3 foods list, omega 3 foodsFREE High Omega 3 Fish Downloadable Guide!

Download your FREE High Omega 3 Fish Guide / Omega 3 Foods List. Use this handy guide as a reference to help you discover healthy high omega 3 fish choices at the grocery store or when dining out.

Omega 3 Foods List: High Omega 3 Fish with > 500 mg of Omega 3

Omega 3 foods list featuring high omega 3 fish with greater than 500 milligrams of EPA + DHA per 3.5-ounce serving and a very favorable ratio of omega 6 to omega 3.  This list includes terrific fish like salmon omega 3 albacore tuna omega 3, trout omega 3 and canned sardines omega 3.

  • Mackerel
  • Coho salmon
  • Sockeye salmon
  • Copper River salmon
  • Trout
  • Canned albacore tuna
  • Canned wild Alaskan salmon
  • Canned sardines
  • Canned gourmet salmon, primed filet
  • Canned skinless pink salmon

Omega 3 Foods ListHigh Omega 3 Fish with 150 – 500 mg of Omega 3

Omega 3 foods list featuring high omega 3 fish that contain between 150 to 500 milligrams of EPA + DHA per 3.5-ounce serving and a favorable ratio of omega 6 to omega 3.

  • Haddock
  • Cod
  • Hake
  • Halibut
  • Shrimp
  • Sole
  • Flounder
  • Perch
  • Black bass
  • Swordfish
  • Oysters
  • Alaskan king crab
  • Farmed Atlantic salmon

Omega 3 Foods List: Low Omega 3 Fish with < 150 mg of Omega 3

Omega 3 foods list featuring fish that contain less than 150 milligrams of EPA + DHA per 3.5 oz. serving.  Can be a good low-calorie protein source.

  • Mahi-Mahi
  • Skate
  • Bluefin tuna
  • Monkfish
  • Red snapper
  • Wahoo
  • Grouper
  • Corvina
  • Tuna

Omega 3 Foods List: Fish containing little or no Omega 3

Not Recommended for the Gene Smart Anti Inflammatory Diet & Exercise Program

At the bottom of our omega 3 foods list, these are not high omega 3 fish.  They contain little or no EPA and DHA and a detrimental omega 6 to omega 3 ratio. Not recommended if you have an inflammatory disorder.

  • Tilapia
  • Farmed catfish

Please note: This omega 3 foods list is not an exhaustive list of all high Omega 3 fish that nature provides; they are simply the ones that Dr. Chilton’s laboratory has directly analyzed to assure their content of EPA and DHA.

Did You Enjoy This Article?

Get more science-based health insights and nutritional advice when you sign up for the FREE Gene Smart Insights e-letter now.

About Author

The Gene Smart Team

What Is Gene Smart? At Gene Smart we provide health news, information and scientifically researched supplements. Our supplement formulas are cutting-edge and meet the highest quality assurance standards in the industry, to help you with a variety of health conditions....

Related Posts

Download Our FREE e-Book

Sign up for Gene Smart Insights, FREE, and be the first to learn about Dr. Chilton's Free Special Health Report - Dr. Ski Chilton’s Healthy Eating Guide: A lifestyle approach to reducing inflammation. You'll learn safe, simple, natural ways to reduce inflammation, boost your energy, lose weight and live life to its fullest!