Omega-3 fatty acids are a type of polyunsaturated fat that may have health benefits. However, the body is not able to make these fats, so they are classified as essential and must be obtained through the diet. According to the University of Maryland Medical Center, Omega-3 fatty acids may be beneficial in disease states such as heart disease, diabetes, high cholesterol, rheumatoid arthritis and osteoporosis. Many foods contain Omega-3 fatty acids, and fish is one of the best sources.
Salmon and Herring
Omega-3 fatty acids include eicosapentaenoic acid, or EPA and docosahexaenoic acid, or DHA, which are especially abundant in certain types of fish. According to the Celveland Clinic, health care providers may recommend the consumption of up to one gram of EPA + DHA daily for those with heart disease, and even higher levels for people with high triglycerides who are taking medication for the condition. Three ounces of cooked Atlantic salmon or herring contains 1.9 g of Omega-3 fats. The same portion of canned salmon has almost half as much, with 1.0 g.
Canned Fish
Certain types of canned fish are good sources of Omega-3 fatty acids. A 3 oz serving of canned sardines in tomato sauce has 1.5 g. A 2 oz serving of anchovies has 1.2 g of Omega 3, while white meat tuna from the can has 0.5 g per 3 oz. Certain fish may contain high levels of mercury and should be consumed in lower amounts. However, canned fish tends to be lower in mercury, and pregnant and lactating women can safely consume up to 12 oz per week. Light tuna has the lowest amount of mercury for all types of canned tuna.
Shellfish
Omega-3 fatty acids can be found in some types of shellfish, including mussels, which have 0.4 g per 3 oz. Both crab meat and clams each have 0.3 g per 3 oz serving. Steamed lobster has 0.15 g per 3 oz, and jumbo shrimp, also known as prawns, have 0.15 g of Omega-3 per 6 pieces.
Swordfish
Swordfish is a good source of Omega-3 fatty acids, with 0.9 g per 3 oz cooked serving. However, this type of fish may contain higher levels of mercury and therefore should be consumed sparingly. Other types of fish that may have higher mercury levels include shark, tilefish and king mackerel. These fish types should not be consumed by children or pregnant or lactating women.
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