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

FREE 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 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 we are familiar with solid analysis to confirm their content of EPA and DHA.