High Omega 3 Fish Guide - Omega 3 Foods List

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 fish and taking a premium quality Omega 3 Fish Oil Supplement.  Each person metabolizes Omega 3s 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.

FREE Downloadable Guide to High Omega 3 Fish / Omega 3 Foods List!

Click here to download your FREE High Omega 3 Fish Guide / Omega 3 Foods List. Use this handy  as a reference to help you discover 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 List: High 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.