Omega-3 in seafood: the full table
Not all fish are equal for omega-3. Oily fish deliver many times more EPA + DHA than white fish or tinned tuna. Here's roughly what a typical 140 g portion provides.
EPA + DHA per portion (approximate)
| Fish | EPA + DHA (per ~140 g) |
|---|---|
| Mackerel | ~3,500 mg |
| Salmon (Atlantic) | ~3,000 mg |
| Herring / kipper | ~2,500 mg |
| Sardines | ~2,000 mg |
| Trout | ~1,500 mg |
| Tuna (fresh) | ~500 mg |
| Tuna (tinned) | ~350 mg |
| Cod / haddock | ~250 mg |
| Prawns | ~300 mg |
Figures vary by season, farming and cooking method, but the pattern is consistent: oily fish are in a different league. The NHS recommends two portions of fish a week, one of which should be oily.
Two practical points
Battered cod barely counts. A Friday chippy tea is mostly white fish — low in EPA + DHA. Tinned tuna isn't oily fish for omega-3 purposes; the canning process reduces its content.
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