These Fishes High in Omega-3 Can Save Your Heart!

We know how crucial Omega-3 fatty acid is for multiple benefits in our body from reducing the risk of heart diseases to improving brain and eye health to decrease of muscle inflammation after workout. 1,050 to 1,500 mg of Omega-3 is recommended to consume per day for a healthy adult. And, to be honest, it’s quite easy to fulfil this requirement if you are eating fatty fishes because most of them are very rich sources of Omega-3. Let’s know the best fatty fishes high in Omega-3. These fishes are some of the highest Omega-3 foods that can pretty easily provide you more than enough Omega-3 for your body. Let’s get started in details with these fishes high in Omega-3.


Mackerel, a type of small and oily fish, is enjoyed worldwide in various countries. It is commonly smoked and eaten as whole fillets. Mackerel is one of the fishes high in Omega-3 and provides an extraordinary amount of this fatty acid. A good-sized Mackerel weighs around 90 grams and contains over 4 grams of omega-3. This makes it one of the top sources of omega-3 in the world. A serving of 3.5 ounces or 100 grams of mackerel offers an impressive 4,580 mg of omega-3, along with valuable nutrients like Vitamin B12 and selenium. Consuming Mackerels would be the best option if you want to solely focus on Omega-3.


Salmon, a highly popular and nutritious food, is considered one of the best options for a healthy diet. It offers high-quality protein, abundant omega-3 fatty acids, substantial amounts of Vitamin D, and other B vitamins. This makes salmon a common choice among bodybuilders and athletes. A serving of 100 grams or 3.5 ounces of salmon provides 2,150 mg of omega-3 fatty acids, placing it among the top sources of omega-3-rich foods to include in your daily meals. So, if you are going to the gym to build muscle, Salmon is the ideal option for you as it will provide you enough protein along with more than enough Omega-3 to fulfil your daily needs.

Also Read: 5 Best Protein Sources You Need Most for Muscle-building!


Herring, another fatty fish in our list of fishes high in Omega-3, is medium-sized and oily. It is often precooked and sold as a canned snack, similar to tuna. Herring is rich in omega-3 fatty acids, along with Vitamin B12 and selenium. A 3.5-ounce or 100-gram serving of herring offers 2,150 mg of omega-3 fatty acids which is quite similar to the amount found in salmon. Therefore, Herring also serves as a healthy option to include in your diet to fulfil your omega-3 requirements.


Sardines, the smallest fish in this list of fishes rich in omega-3 fatty acids, are small, oily, and commonly consumed as appetizers or snacks in many countries. These tiny fish are highly nutritious, containing almost every essential nutrient required by the body. Omega-3 is not an exception. A serving of 100 grams or 3.5 ounces of sardines provides 982 mg of omega-3 fatty acids which is a decent amount to help meet your daily omega-3 needs. So, considering sardines as part of your diet can be beneficial for your omega-3 intake.

Trout, Swordfish & Tuna

These three fishes are also worth mentioning in this list of best fishes high in Omega-3 as all of them offers decent amount of this fatty acid. 100 grams or 3.5 ounce of all of these three fishes can provide from 700 to 900 mg of Omega-3 fatty acid which is not a negligible amount at all. That is why, including these three fishes may not be the ideal choice for fulfilling your daily requirement of Omega-3 still they are not bad either specifically as alternatives to other better fishes.

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Cod liver oil

What is Cod liver oil doing in our list of best fishes high in Omega-3? Well, if you want to take the easiest way to fulfil your daily Omega-3 requirement then look no further because Cod liver oil is the ideal choice. Cod liver oil, often referred to as fish oil, is primarily used as a dietary supplement rather than a food. It contains higher levels of omega-3 fatty acids compared to any other animal-based foods or supplements available.

Just one tablespoon, weighing about 12 grams, provides a remarkable 2,438 mg of omega-3. Additionally, cod liver oil contains significant amounts of Vitamin A and D, contributing to your daily vitamin requirements. Incorporating this remarkable food supplement into your routine can ensure you obtain the omega-3 your body requires. So, if consuming fatty fishes seems too much for you, you can always choose fish oil as a shortcut.


Caviar primarily refers to fish roe or eggs, often considered a luxury and a very expensive food item. It is typically consumed in small quantities as an appetizer or delicacy. However, just like fish oil, Caviar is also remarkably rich in omega-3 fatty acids. A serving of 100 grams or 3.5 ounces of caviar provides a jaw-dropping 6,450 mg of omega-3, making it undeniably one of the highest sources of omega-3 foods. Furthermore, caviar is also rich in choline, a mineral that is crucial for brain and liver health. Including caviar in your diet can effectively and very easily fulfil your daily omega-3 requirements.

Also Read: 10 Highest Omega-3 Foods That You Shouldn’t Avoid!


Therefore, these are the few fishes high in Omega-3, I mean so rich that you can easily get more than enough of this important fatty acid for your body in a daily basis. Eating one of these fishes would be sufficient. And, we also have discussed about caviar and fish oil which can offer unbelievable amount of Omega-3. They are awesome if you don’t want to eat fish and wish to get your needed Omega-3 very easily through other food items related to fishes. Hope, you have found this article about fishes high in Omega-3 helpful enough. If it is really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.

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