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.