Omega-3 (EPA and DHA)
Mackerel supplies the most omega-3 in our database at 900 mg EPA and 1400 mg DHA per 100 grams, 2300 mg together. Salmon reaches 690 mg EPA and 1457 mg DHA, anchovies 763 and 1292 mg. Our source gives no fixed daily value for EPA and DHA; the field is marked context-dependent.
Two fatty acids, one page, and why
EPA and DHA appear as two separate rows in our source data, but they are always searched for together, found together and assessed together. We therefore treat them on one page rather than two. Both are long-chain omega-3 fatty acids from fish and seafood. The plant omega-3 fatty acid ALA from flaxseed and walnuts is a different substance, which the body converts to EPA and DHA only to a limited extent.
The five strongest sources, EPA and DHA combined
Per 100 grams, EPA plus DHA: mackerel 2300 mg, salmon 2147 mg, anchovies in oil 2055 mg, herring 2000 mg and eel 1938 mg. Underneath those figures sits variation: salmon scores higher on DHA, herring and mackerel higher on EPA. Sardines and mussels follow at a distance with 982 mg and 782 mg respectively. Outside fish and shellfish, virtually no product in our database carries a meaningful value.
What the regulation permits, and under which condition
Regulation (EU) No 432/2012 sets out, among others: "EPA and DHA contribute to the normal function of the heart", expressly at a daily intake of 250 mg of EPA and DHA combined. Two further wordings concern DHA and the maintenance of normal brain function and normal vision, both at 250 mg DHA per day. Claim and condition belong together; quoted apart from each other they no longer hold.
Why our source gives no daily value here
For EPA and DHA our micronutrient table shows no target, noting that it is context-dependent. That is an honest marking: the amount that makes sense depends on the goal and on the rest of the diet. We do not fill that field with a figure of our own invention. The 250 mg from the regulation above is a claim condition, not a recommended daily amount — and that difference is substantive.
Scheduling fish into a full diary
We sell no fish oil and assess no brands. What we do in programmes is simple and dull: fix two servings of oily fish a week, preferably on days that lend themselves to it. One agreement thereby covers omega-3, vitamin D, iodine and selenium at once. If fish does not work, that is worth a conversation — but it is a conversation about preferences and planning, not about which jar to buy.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most omega-3?
Mackerel leads at 900 mg EPA and 1400 mg DHA per 100 grams. Salmon follows at 2147 mg combined, anchovies at 2055 mg and herring at 2000 mg.
How much omega-3 per day?
Our source gives no fixed daily value for EPA and DHA and marks it context-dependent. The regulation names 250 mg as a claim condition, not as a recommendation.
Is omega-3 from flaxseed the same thing?
No. Flaxseed and walnuts supply ALA, a different omega-3 fatty acid. The body converts ALA to EPA and DHA, the forms found in fish, only to a limited extent.
What is the difference between EPA and DHA?
They are two different long-chain omega-3 fatty acids. In our data salmon scores higher on DHA, while herring and mackerel score higher on EPA.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.