Top 35 Foods Highest in Omega-3 EPA (Eicosapentaenoic Acid) Per 100 Calories (Nutrient Density)

Maximize Omega-3 EPA (Eicosapentaenoic Acid) (g) while staying in a calorie deficit: USDA foods ranked by Omega-3 EPA (Eicosapentaenoic Acid) delivered per 100 kcal of energy. Anti-inflammatory marine omega-3 fatty acid that competes with arachidonic acid to resolve vascular inflammation.

USDA Leaderboard: Top 35 Foods Highest in Omega-3 EPA (Eicosapentaenoic Acid) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Fish, roe, mixed species, raw (0.983 g per 100g).

Rank	USDA Food Item	Omega-3 EPA (Eicosapentaenoic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, roe, mixed species, raw	0.983 g	100%	0.687 g	143 kcal · 22.3g P
#2	Fish, salmon, chinook, raw	1.01 g	100%	0.563 g	179 kcal · 19.9g P
#3	Fish, shad, american, raw	1.09 g	100%	0.551 g	197 kcal · 16.9g P
#4	Mollusks, oyster, Pacific, raw	0.438 g	87.6%	0.541 g	81 kcal · 9.45g P
#5	Fish, mackerel, salted	1.62 g	100%	0.531 g	305 kcal · 18.5g P
#6	Fish, herring, Pacific, raw	0.969 g	100%	0.497 g	195 kcal · 16.4g P
#7	Fish, herring, Atlantic, raw	0.709 g	100%	0.449 g	158 kcal · 18g P
#8	Fish, mackerel, Atlantic, raw	0.898 g	100%	0.438 g	205 kcal · 18.6g P
#9	Seaweed, wakame, raw	0.186 g	37.2%	0.413 g	45 kcal · 3.03g P
#10	Fish, anchovy, european, raw	0.538 g	100%	0.411 g	131 kcal · 20.4g P
#11	Fish, salmon, steamed	0.874 g	100%	0.369 g	237 kcal · 25.8g P
#12	Fish, salmon, coho (silver), raw (Alaska Native)	0.491 g	98.2%	0.351 g	140 kcal · 22.6g P
#13	Salmon, sockeye, canned, total can contents	0.532 g	100%	0.348 g	153 kcal · 20.6g P
#14	Fish, sablefish, raw	0.677 g	100%	0.347 g	195 kcal · 13.4g P
#15	Mollusks, oyster, eastern, wild, raw	0.177 g	35.4%	0.347 g	51 kcal · 5.71g P
#16	Oysters, raw	0.177 g	35.4%	0.347 g	51 kcal · 5.71g P
#17	Oysters, steamed	0.224 g	44.8%	0.345 g	65 kcal · 7.23g P
#18	Fish, salmon, grilled	0.882 g	100%	0.341 g	259 kcal · 25.9g P
#19	Fish, wolffish, Atlantic, raw	0.307 g	61.4%	0.32 g	96 kcal · 17.5g P
#20	Fish, salmon, baked or broiled	0.86 g	100%	0.314 g	274 kcal · 25.4g P
#21	Fish, salmon, coho, wild, raw	0.429 g	85.8%	0.294 g	146 kcal · 21.6g P
#22	Shrimp, canned	0.293 g	58.6%	0.293 g	100 kcal · 20.4g P
#23	Shrimp, dried	0.732 g	100%	0.293 g	250 kcal · 51g P
#24	Fish, mackerel, grilled	0.645 g	100%	0.292 g	221 kcal · 25.4g P
#25	Crustaceans, crab, queen, raw	0.259 g	51.8%	0.288 g	90 kcal · 18.5g P
#26	Fish, smelt, rainbow, raw	0.275 g	55%	0.284 g	97 kcal · 17.6g P
#27	Fish, halibut, Greenland, raw	0.526 g	100%	0.283 g	186 kcal · 14.4g P
#28	Fish, mackerel, canned	0.434 g	86.8%	0.278 g	156 kcal · 23.2g P
#29	Fish, mackerel, baked or broiled	0.632 g	100%	0.267 g	237 kcal · 24.9g P
#30	Crustaceans, crab, dungeness, raw	0.219 g	43.8%	0.255 g	86 kcal · 17.4g P
#31	Fish, shark, mixed species, raw	0.316 g	63.2%	0.243 g	130 kcal · 21g P
#32	Fish, salmon, coho, farmed, raw	0.385 g	77%	0.241 g	160 kcal · 21.3g P
#33	Fish, mackerel, spanish, raw	0.329 g	65.8%	0.237 g	139 kcal · 19.3g P
#34	Crustaceans, spiny lobster, mixed species, raw	0.265 g	53%	0.237 g	112 kcal · 20.6g P
#35	Fish, whitefish, mixed species, raw	0.317 g	63.4%	0.237 g	134 kcal · 19.1g P

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