Dietary Sources

The Content of EPA and DHA (in mg) in Commonly Consumed Types of Fish* and in Fish Oil Supplements (per 3 oz/85 g serving)

Fish and Seafood	EPA	DHA	EPA+DHA
Atlantic Salmon (farmed)	587	1238	1825
Pacific Herring	1056	751	1807
Atlantic Herring	773	939	1712
Atlantic Salmon (wild)	349	1215	1564
Bluefin Tuna	309	970	1279
Pink Salmon (wild)	456	638	1094
Coho Salmon (farmed)	347	740	1087
Mackerel (canned)	369	677	1046
Sockeye Salmon (wild)	451	595	1046
Chum Salmon (canned)	402	597	999
Rainbow Trout (farmed)	284	697	981
Coho Salmon (wild)	341	559	900
Sardines (canned)	402	433	835
Albacore (or White) Tuna (canned)†	198	535	733
Shark (raw)	267	444	711
Swordfish†	117	579	696
Sea Bass	175	473	648
Pollock	77	383	460
Flat fish (Flounder/sole)	207	219	426
Blue Crab	207	196	403
Halibut	77	318	395
Oysters (farmed)	195	179	374
King Crab	251	100	351
Walleye	93	245	338
Dungeness Crab	239	96	335
Scallops	141	169	310
Skipjack Tuna	77	201	278
Mixed Shrimp	145	122	267
Clams	117	124	241
Yellowfin Tuna	40	197	237
Light Chunk Tuna	40	190	230
Catfish (wild)	85	116	201
Catfish (farmed)	42	109	151
Cod	3	131	134
Mahi-Mahi (dolphin fish)	22	96	118
Tilapia	4	111	115
Orange Roughy	5	21	26

Dietary Supplements (values are mg per 1,000 mg capsule or per teaspoon)

Fish Oil Supplements	EPA	DHA	EPA+DHA
Standard Fish Oil Capsules	180	120	300
Fish Oil Concentrates (many varieties)	100-400	100-400	300-700
Cod Liver Oil (teaspoon)	300	500	800

* Based on USDA Nutrient Data Lab values.Values are for fish cooked with dry heat unless otherwise noted.
† Because of the possibility for mercury contamination, the FDA and EPA recommend that these fish (along with King Mackerel and Tilefish) not be consumed by women who are already or are trying to become pregnant, nursing mothers, and children under the age of two. For all other people, the intakes of these fish should be limited to 6 oz per week (or 12 oz per week for albacore tuna).

Table adapted from Harris et al. Current Atherosclerosis Reports 2008;10:503-509.

© OmegaQuant, 2009