Top 8 Fish for Omega-3 Fatty Acids

fatty fish

Omega-3 offers a wide range of benefits to your brain, nervous systems, and entire body. They are also beneficial for your heart as they help in reducing blood pressure and lowering triglyceride levels. They also help in restricting the plaque from clogging the arteries and are beneficial to prevent abnormal heart rhythms. 

Our body cannot make omega-3 fatty acids on its own. They are essential fat and are required by our body to serve. You can get omega-3 fatty acids by consuming fatty fish as they are loaded with omega-3 fatty acids. 

According to the American Heart Association, it is essential to consume fish at least twice a week. It is beneficial to include fish in a healthy weekly meal plan. Fish are one of the richest sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two forms of omega-3 fatty acids. EPA helps in lowering bad cholesterol or low-density lipoprotein (LDL) cholesterol. On the other hand, DHA is the main structural component in the retina, skin, brain, and cerebral cortex. 

Though fish is a rich source of EPA and DHA, all the fishes are not the same. Some fish are a rich source of omega-3 fatty acids as compared to the others. These fish would render a wide range of health benefits for your brain, lungs, heart, and circulation. Here is a fatty fish list with fish high in omega-3.


Tuna is an amazing source of omega-3 fatty acids. You need to aim to consume this oily fish around 1-2 times a week. It is usually served as steaks or fillets, but you can also boil, bake, or grill it. You can easily find canned tuna in your nearby local grocery store. Tuna does not only contain omega-3 fatty acid, but is also a rich source of protein, vitamin B-12, magnesium, niacin, and potassium. A 100-gram serving of yellowfin tuna contains 24 grams protein and 100 calories. Tinned tuna contains both in higher amounts. 


Salmon fish is another rich source of omega-3 fatty acids. You can saute, poach, bake, or grill the salmon fillets and steaks. Or you can also use a can of tinned salmon in order to make salmon sandwiches or salads. Salmon is also a rich source of vitamin S, vitamin B-12, protein, niacin, magnesium, and potassium. A 100 gram serving of tinned salmon contains 21 grams protein and 153 calories. It also contains 20 percent of the daily calcium. Salmon raised in fish farms contain the highest amount of omega-3 fatty acids as compared to any other seafood.


Sardines are oily fish, small in size, and usually found in cans. You can easily get canned sardines in local grocery stores. They are usually served as appetizers with crackers. You can also find fresh sardines in the market and can smoke, bake, or grill them. You can consume them as snacks, delicacies, or starters. They are rich in omega-3 fatty acids as well as calcium, vitamin D, and niacin. They are high in nutritious value and especially when they are consumed whole. They contain almost all the nutrients required by our body. Around 100-gram of sardines contain 25 grams protein and 208 calories. They also contain 38 percent of daily calcium.


It is a medium-sized oily fish rich in omega-3 fatty acids. Herring is usually pickled and is served in the form of appetizers before meals. However, you can also cook this fish on the stovetop, grill, or oven. You can pickle, precook, or cold-smoke this fish. Smoking herring is popularly served as breakfast in countries such as England and is served with eggs. Herring is a rich source of vitamin B-12, magnesium, niacin, potassium, calcium, protein, and magnesium. Around 100-gram can of herring contain 18 grams protein and 158 calories. 

Rainbow Trout

It is a mild white fish and is often liked by people who do not like tuna or salmon. It is high in omega-3 fatty acids and is also a rich source of niacin, vitamin B12, vitamin B6, protein, magnesium, and calcium. Around 100-gram serving of rainbow trout contain 20 grams protein and 140 calories. Rainbow trout is healthy as well as delicious meal choice and helps in managing high blood pressure, boosts metabolism, and improves muscle strength. 


It is a tiny, oily fish that is often bought canned or dried. You can find them in Caesar salads, stuffed in olives, salad toppings, and pizzas. You can grill fresh anchovies and can use them recipes that require sardines. Due to strong taste, they are used to add flavor in different sauces and dishes. Anchovies are an amazing source of protein, vitamin B-12, potassium, selenium, and niacin. In addition to this, boned anchovies are a great source of calcium. Around 100 gram serving of canned anchovies contains 210 calories and 29 grams of proteins.  


It is a small and fatty fish and is perfect to include in your weekly meal plan. They are often smoked or eaten as whole fish. These fish are delicious and do not require too much preparation. You can bake or grill mackerel fillets. Apart from omega-3 fatty acids, they are also a rich source of niacin, magnesium, iron, selenium, potassium, and vitamin B-12. They also contain sufficient amounts of protein. A 100-gram serving of fresh mackerel contains 19 grams proteins and 139 calories. 


If you do not like strong flavor and especially in oily ocean fish, the trust me halibut is a perfect choice for you. It is a mild white fish loaded with omega-3 fatty acids. It is also a rich source of niacin, protein, and potassium. A 100-gram serving of Alaskan halibut is loaded with 21 grams proteins and 116 calories. 

You can easily obtain omega-3 fatty acids by consuming fatty fish, Omega-3 renders a wide range of health benefits like fighting heart disease and inflammation. It is beneficial to enhance overall cardiovascular health. Fatty fishes are a rich source of lean protein and help in lowering the risk of cancer, arthritis, and heart disease.