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Among the specific three-ounce portions listed 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 comparisons of named fish preparations—not universal values for every salmon, sardine, or mackerel.
Which fish has the most EPA and DHA per serving?
For the preparations in the ODS table, the order by combined EPA and DHA is cooked farmed Atlantic salmon, cooked wild Atlantic salmon, canned sardines in tomato sauce, cooked Atlantic mackerel, then canned pink salmon. ODS reproduces USDA food-composition data and lists DHA and EPA separately; the combined amounts below are their sums. The examined ODS source does not specify a year for these individual values.
| Fish preparation | DHA in 3 oz | EPA in 3 oz | EPA + DHA in 3 oz |
|---|---|---|---|
| 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 |
NIH ODS’s health professional fact sheet gives the food-composition figures and notes, “The omega-3 content of fish varies widely.” Farmed and wild Atlantic salmon differ in this comparison, and canned pink salmon is not the same preparation as cooked Atlantic salmon.
How to compare the three fish fairly
Match the portion and preparation
The figures use three-ounce portions, but the fish are not otherwise identical samples: some are cooked, some canned, and the sardines are specifically canned in tomato sauce and drained. A package’s serving size and drained weight may differ, so compare its nutrition information with the portion you actually eat.
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Read “salmon” as a category, not a fixed number
The listed salmon examples range from 0.91 g EPA plus DHA in three ounces of drained canned pink salmon to 1.83 g in cooked farmed Atlantic salmon. ODS says fish omega-3 content varies, including with the composition of the fish’s food. It also says farmed fish usually have higher EPA and DHA than wild fish, although feed affects the result.
Use the answer that fits your choice
- Most EPA and DHA in these examples: cooked farmed Atlantic salmon, at 1.83 g per three ounces.
- A substantial canned option: drained sardines in tomato sauce, at 1.19 g per three ounces—more than the cited cooked Atlantic mackerel and canned pink salmon portions.
- For a precise comparison: check the fish species, whether it is farmed or wild, how it was prepared, and the serving weight.
EPA and DHA are not the same as ALA
EPA and DHA are the long-chain omega-3 fatty acids commonly discussed for fish. ALA is a different omega-3 found mainly in plant foods. The body converts only a small amount of ALA into EPA and then DHA, so ALA amounts should not be added to the EPA-and-DHA figures in the table as if they were equivalent. See the NIH ODS consumer fact sheet for an accessible overview of these omega-3 types.
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Mercury advice is a separate decision
Omega-3 content is not a mercury ranking. In its advice for people who might become pregnant, are pregnant or breastfeeding, and children, the FDA places salmon, sardines, and Atlantic mackerel among its “Best Choices.” That category belongs to the FDA’s mercury-related advice and serving-frequency guidance for those covered groups; it should not be treated as an all-purpose ranking for every person or as a conclusion drawn from the EPA-and-DHA table.
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If that guidance applies to you, use the FDA’s current Advice about Eating Fish and its FDA/EPA Q&A for serving recommendations. The agencies also identify canned salmon and sardines as practical seafood choices.
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