Top 35 Foods Highest in Omega-3 EPA (Eicosapentaenoic Acid) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Omega-3 EPA (Eicosapentaenoic Acid) (g per 100g) with % Daily Value, calorie density, and macro ratios. 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) (USDA Per 100g Ranking)

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, mackerel, salted (1.62 g per 100g).

Rank	USDA Food Item	Omega-3 EPA (Eicosapentaenoic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, mackerel, salted	1.62 g	100%	0.531 g	305 kcal · 18.5g P
#2	Fish, shad, american, raw	1.09 g	100%	0.551 g	197 kcal · 16.9g P
#3	Fish, salmon, chinook, raw	1.01 g	100%	0.563 g	179 kcal · 19.9g P
#4	Fish, roe, mixed species, raw	0.983 g	100%	0.687 g	143 kcal · 22.3g P
#5	Fish, herring, Pacific, raw	0.969 g	100%	0.497 g	195 kcal · 16.4g P
#6	Fish, mackerel, Atlantic, raw	0.898 g	100%	0.438 g	205 kcal · 18.6g P
#7	Fish, salmon, grilled	0.882 g	100%	0.341 g	259 kcal · 25.9g P
#8	Fish, salmon, steamed	0.874 g	100%	0.369 g	237 kcal · 25.8g P
#9	Fish, salmon, baked or broiled	0.86 g	100%	0.314 g	274 kcal · 25.4g P
#10	Shrimp, dried	0.732 g	100%	0.293 g	250 kcal · 51g P
#11	Fish, herring, Atlantic, raw	0.709 g	100%	0.449 g	158 kcal · 18g P
#12	Fish, sablefish, raw	0.677 g	100%	0.347 g	195 kcal · 13.4g P
#13	Fish, mackerel, grilled	0.645 g	100%	0.292 g	221 kcal · 25.4g P
#14	Fish, mackerel, baked or broiled	0.632 g	100%	0.267 g	237 kcal · 24.9g P
#15	Fish, anchovy, european, raw	0.538 g	100%	0.411 g	131 kcal · 20.4g P
#16	Salmon, sockeye, canned, total can contents	0.532 g	100%	0.348 g	153 kcal · 20.6g P
#17	Fish, salmon, fried	0.528 g	100%	0.172 g	307 kcal · 17.4g P
#18	Fish, halibut, Greenland, raw	0.526 g	100%	0.283 g	186 kcal · 14.4g P
#19	Fish, salmon, coho (silver), raw (Alaska Native)	0.491 g	98.2%	0.351 g	140 kcal · 22.6g P
#20	Fish, salmon cake or patty	0.48 g	96%	0.168 g	285 kcal · 16.1g P
#21	Fish, sardines, canned	0.473 g	94.6%	0.227 g	208 kcal · 24.6g P
#22	Mollusks, oyster, Pacific, raw	0.438 g	87.6%	0.541 g	81 kcal · 9.45g P
#23	Fish, mackerel, canned	0.434 g	86.8%	0.278 g	156 kcal · 23.2g P
#24	Fish, salmon, coho, wild, raw	0.429 g	85.8%	0.294 g	146 kcal · 21.6g P
#25	Fish, mackerel, fried	0.387 g	77.4%	0.136 g	284 kcal · 17.2g P
#26	Fish, salmon, coho, farmed, raw	0.385 g	77%	0.241 g	160 kcal · 21.3g P
#27	Fish, salmon, sockeye (red), raw (Alaska Native)	0.33 g	66%	0.216 g	153 kcal · 21.9g P
#28	Fish, mackerel, spanish, raw	0.329 g	65.8%	0.237 g	139 kcal · 19.3g P
#29	Salmon cake sandwich	0.321 g	64.2%	0.115 g	279 kcal · 13.9g P
#30	Fish, whitefish, mixed species, raw	0.317 g	63.4%	0.237 g	134 kcal · 19.1g P
#31	Fish, shark, mixed species, raw	0.316 g	63.2%	0.243 g	130 kcal · 21g P
#32	Fish, wolffish, Atlantic, raw	0.307 g	61.4%	0.32 g	96 kcal · 17.5g P
#33	Shrimp, canned	0.293 g	58.6%	0.293 g	100 kcal · 20.4g P
#34	Fish, tuna, fresh, bluefin, raw	0.283 g	56.6%	0.197 g	144 kcal · 23.3g P
#35	Fish, smelt, rainbow, raw	0.275 g	55%	0.284 g	97 kcal · 17.6g P

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