Among the specific three-ounce portions compared by the NIH Office of Dietary Supplements (ODS), cooked farmed Atlantic salmon has the most combined EPA and DHA: 1.83 g. Canned sardines in tomato sauce provide 1.19 g, while cooked Atlantic mackerel provides 1.02 g. These are values for named fish preparations, not universal numbers for every salmon, sardine, or mackerel.
Which has the most EPA and DHA per serving?
For the preparations in the ODS comparison, farmed Atlantic salmon ranks first for combined EPA and DHA. The figures below are for three-ounce portions; ODS reproduces USDA food-composition data and lists DHA and EPA separately. The source does not specify the year of these individual values.
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| Fish preparation (3 oz) | DHA | EPA | EPA + DHA |
|---|---|---|---|
| Atlantic salmon, farmed, cooked | 1.24 g | 0.59 g | 1.83 g |
| Atlantic salmon, wild, cooked | 1.22 g | 0.35 g | 1.57 g |
| Sardines, canned in tomato sauce, drained | 0.74 g | 0.45 g | 1.19 g |
| Atlantic mackerel, cooked | 0.59 g | 0.43 g | 1.02 g |
| Pink salmon, canned, drained | 0.63 g | 0.28 g | 0.91 g |
In this set, the cited canned sardine preparation provides more combined EPA and DHA than either cooked Atlantic mackerel or drained canned pink salmon. The values are not a controlled comparison of every fish sold under those broad names.
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“Salmon” does not have one fixed omega-3 value: the ODS figures differ between farmed and wild cooked Atlantic salmon, and between cooked Atlantic and canned pink salmon. Sardines are specified as canned in tomato sauce and drained; mackerel is specified as cooked Atlantic mackerel. Keep the serving size and preparation in view when comparing labels or food data.
#1 Best Overall
- HIGH OMEGA 3's - Rich in Omega-3 Fatty Acids & excellent source of natural fish oils, Season Sardines are a great way to incorporate their nutritional benefits in your diet!
- SARDINES WILD CAUGHT - All of our sardines are wild-caught, low in mercury, & a rich source of sustainable protein. Full of essential vitamins & minerals & known as a staple in the Mediterranean diet
- MAX OUT ON NUTRITION - Bone-in sardines are the way to go if you want to add more calcium to your diet. Sardine fillets are meaty & flavorful providing you with a delicious, low-sodium protein source
- PROTEIN POWERHOUSE - Ounce for ounce, sardines deliver more total nutrition than other, larger protein sources, and they do it without the saturated fat. All the healthful goodness you want!
- PRIDE IN SUSTAINABILITY - Caring for our Ocean Ecosystem is important to the Season Brand. We are certified sustainable by Friend of the Sea, which is a seal of approval and a badge of honor for us
ODS notes that “The omega-3 content of fish varies widely.” It also says fish omega-3 content can vary with the composition of their food; farmed fish usually have higher EPA and DHA than wild fish, but feed affects the result. Those are reasons to treat the table as a comparison of the named examples rather than a species-wide guarantee. NIH ODS: Omega-3 Fatty Acids—Health Professional Fact Sheet.
What EPA and DHA mean in this comparison
EPA and DHA are the long-chain omega-3 fatty acids commonly measured in fish. ALA is a different omega-3, found mainly in plant foods; the body converts only a small amount of ALA to EPA and then DHA. So an ALA value should not be treated as equivalent to the EPA-plus-DHA totals in the table. NIH ODS: Omega-3 Fatty Acids—Consumer Fact Sheet.
Rank #2
- HIGH OMEGA 3's - Rich in Omega-3 Fatty Acids & excellent source of natural fish oils, Season Sardines are a great way to incorporate their nutritional benefits in your diet!
- SARDINES WILD CAUGHT - All of our sardines are wild-caught, low in mercury, & a rich source of sustainable protein. Full of essential vitamins & minerals & known as a staple in the Mediterranean diet
- A HEALTHY CLASSIC - Skinless & boneless sardines are full of nutrients and offer wholesome benefits. Our meaty, delicious sardine fillets are the cornerstones of healthy diets all around the world
- PROTEIN POWERHOUSE - Ounce for ounce, sardines deliver more total nutrition than other, larger protein sources, and they do it without the saturated fat. All the healthful goodness you want!
- PRIDE IN SUSTAINABILITY - Caring for our Ocean Ecosystem is important to the Season Brand. We are certified sustainable by Friend of the Sea, which is a seal of approval and a badge of honor for us
How mercury advice fits into the choice
The FDA places salmon, sardines, and Atlantic mackerel in its “Best Choices” category within advice for people who might become pregnant, are pregnant or breastfeeding, and children. The categories address mercury and recommended eating frequency for those groups; they are not a ranking of omega-3 content and should not be applied as general guidance for every adult. Use the FDA’s current advice for the relevant person and serving frequency rather than deriving a recommended amount from the nutrient comparison.
The FDA and EPA also identify canned salmon and sardines as practical seafood choices in their Q&A. FDA: Advice About Eating Fish and FDA/EPA: Questions & Answers from the Advice about Eating Fish.
Quick Recap
Best Value
- HIGH OMEGA 3's – Rich in Omega-3 Fatty Acids & excellent source of natural fish oils, Season Sardines are a great way to incorporate their nutritional benefits in your diet!
- SARDINES WILD CAUGHT – All of our sardines are wild-caught, low in mercury, & a rich source of sustainable protein. Full of essential vitamins & minerals & known as a staple in the Mediterranean diet
- A HEALTHY CLASSIC – Skinless & boneless sardines are full of nutrients and offer wholesome benefits. Our meaty, delicious sardine fillets are the cornerstones of healthy diets all around the world
- PROTEIN POWERHOUSE – Ounce for ounce, sardines deliver more total nutrition than other, larger protein sources, and they do it without the saturated fat. All the healthful goodness you want!
- PRIDE IN SUSTAINABILITY – Caring for our Ocean Ecosystem is important to the Season Brand. We are certified sustainable by Friend of the Sea, which is a seal of approval and a badge of honor for us
Rank #4
- HIGH OMEGA 3's - Rich in Omega-3 Fatty Acids & excellent source of natural fish oils, Season Sardines are a great way to incorporate their nutritional benefits in your diet!
- WILD CAUGHT SARDINES - All of our sardines are wild-caught, low in mercury, & a rich source of sustainable protein. Full of essential vitamins & minerals & known as a staple in the Mediterranean diet
- MAX OUT ON NUTRITION - Bone-in sardines are the way to go if you want to add more calcium to your diet. Sardine fillets are meaty & flavorful providing you with a delicious, low-sodium protein source
- PROTEIN POWERHOUSE - Ounce for ounce, sardines deliver more total nutrition than other, larger protein sources, and they do it without the saturated fat. All the healthful goodness you want!
- PRIDE IN SUSTAINABILITY - Caring for our Ocean Ecosystem is important to the Season Brand. We are certified sustainable by Friend of the Sea, which is a seal of approval and a badge of honor for us
Rank #3
- HIGH OMEGA 3's - Rich in Omega-3 Fatty Acids & excellent source of natural fish oils, Season Sardines are a great way to incorporate their nutritional benefits in your diet!
- SARDINES WILD CAUGHT - All of our sardines are wild-caught, low in mercury, & a rich source of sustainable protein. Full of essential vitamins & minerals & known as a staple in the Mediterranean diet
- MAX OUT ON NUTRITION - Bone-in sardines are the way to go if you want to add more calcium to your diet. Sardine fillets are meaty & flavorful providing you with a delicious, low-sodium protein source
- PROTEIN POWERHOUSE - Ounce for ounce, sardines deliver more total nutrition than other, larger protein sources, and they do it without the saturated fat. All the healthful goodness you want!
- PRIDE IN SUSTAINABILITY - Caring for our Ocean Ecosystem is important to the Season Brand. We are certified sustainable by Friend of the Sea, which is a seal of approval and a badge of honor for us
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