What species are high in Omega 3

Almost all fish, including shellfish and crustaceans, contain levels of Omega 3 fatty acids. The table below from the 2007 Handbook Australian Edible Oils highlights 25 species with high levels of Omega 3 fatty acids. Variations on the amounts do occur between species due to their diets. Higher pelagic species such as swordfish and tuna will have higher levels of Omega 3 fatty acids.
Most aquaculture fish contain Omega 3 fatty acids. The levels will be dependent on the feeds used to grow the fish. Atlantic Salmon, for example has a high level of Omega 3 fatty acids whereas a Silver Perch (fresh water) has a lower level.

Rank

Species

Marketing name

Scientific name

Oil (%)

Total Omega-3 LC PUFA (mg/150g)

1

Tuna

Slender Tuna

Allothunnus fallai

16.5

5640

2

Swordfish

Swordfish

Xiphias gladius

7.7

1530

3

Morwong

Banded Morwong

Cheilodactylus spectabilis

3.2

1230

4

Redfish

Alfonsino

Beryx splendens

5.2

1195

5

Whitebait

Whitebait

Lovettia sealii

2.6

1100

6

Trevally

Bigeye Trevally

Caranx sexfasciatus

4.7

1065

7

Whitebait

Whitebait

Galaxias maculatus

3.3

1030

8

Mackerel

Blue Mackerel

Scomberomorus astralasicus

3.8

760

9

Australian Bonito

Australian Bonito

Sarda australis

1.5

650

10

Gemfish

Gemfish

Rexea solandri

2.6

640

11

Rudderfish

Rudderfish

Centrolophus niger

14.4

620

12

Mackerel

Spanish Mackerel

Scomberomorus commerson

3

575

13

Sweep

Sweep

Scorpis lineolatus

1.3

555

14

Australian Hering

Australian Hering

Arripus georgianus

1.3

540

15

Grouper

Western Blue Grouper

Achoerodus gouldii

3.6

540

16

Boarfish

Bigspine Boarfish

Pentaceros decacanthus

1.5

530

17

Australian Salmon

Australian Salmon

Arripis trutta

1.1

505

18

Mackerel

Spotted Mackerel

Scomberomorus munroi

1.2

500

19

Mackerel

School Mackerel

Scomberomorus queenslandicus

1.1

490

20

Mackerel

Grey Mackerel

Scomberomorus semifasciatus

1.1

490

21

Tailor

Tailor

Pomatomus saltatrix

1.3

490

22

Emperor

Threadfin emperor

Lethrinus genivittatus

2.6

490

23

Redfish

Bight Redfish

Centroberyx gerrardi

0.5

485

24

Australian Sardine

Australian Sardine

Sardinops neopilchardus

1.2

470

25

Trevalla

Blue eye trevalla

Schedophilus labyrinthica

1.3

470

 

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