Weekly servings of fish to achieve 250 mg/day of EPA + DHA

Fish name	Number of 3.5 ounce (100 gram) servings*
Oily fish
Anchovy, canned	1
Herring, Atlantic	1
Salmon, Atlantic	1
Tuna, bluefin	2
Mackerel, Atlantic	2
Bluefish	2
Trout, rainbow	2
Sardines, Atlantic canned	2
Striped bass	2
Tilefish¶	2
Swordfish¶	2
Tuna, albacore canned	3
Salmon, sockeye	3
Carp	4
Salmon, smoked (lox)	4
King mackerel¶	5
White fish
Sea Bass	3
Pollock, Atlantic	4
Snapper	6
Flounder and sole	6
Tuna, light canned	7
Grouper	8
Catfish, wild	8
Halibut	8
Haddock	12
Cod, Atlantic	12
Shellfish
Mussels	3
Crab, Alaska king	5
Oysters, eastern raw	6
Clams	7
Shrimp	7
Lobster, northern	10
Scallops	11
Crab, Blue	11

EPA: eicosapentaenoic acid; DHA: docosahexaenoic acid.
* Servings rounded up to a whole number of servings.
¶ High in mercury. Pregnant women should avoid consuming these fish, as well as marlin, orange roughy, shark, and bigeye tuna. Refer to UpToDate topic on fish consumption in pregnancy.

Data from: United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference. USDA website 2012. Available at: https://fdc.nal.usda.gov/. (Accessed July 16, 2020.)

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Weekly servings of fish to achieve 250 mg/day of EPA + DHA