Last updated: October 11, 2026. Information checked at the time of writing.
Short answer: in Health Canada’s 2026 Canadian Nutrient File, the richest common food is “Fish, caviar, black and red, granular”, at 6.54 g per 100 g. The table ranks 30 foods by amount per 100 g and shows the amount in a typical serving.
The ranking
| Rank | Food (CNF) | Serving | Per serving | Per 100 g |
|---|---|---|---|---|
| 1 | Fish, caviar, black and red, granular | 15 ml | 1.06 g | 6.54 g |
| 2 | Fish, herring, Atlantic, kippered | 75 g | 1.61 g | 2.15 g |
| 3 | Fish, salmon, atlantic, farmed, baked or broiled | 75 g | 1.61 g | 2.15 g |
| 4 | Fish, anchovy, european, canned with olive oil, drained solids | 15 g | 0.31 g | 2.06 g |
| 5 | Fish, herring, Atlantic, baked or broiled | 75 g | 1.51 g | 2.01 g |
| 6 | Fish, salmon, atlantic, wild, baked or broiled | 75 g | 1.38 g | 1.84 g |
| 7 | Fish, sablefish (black cod), baked or broiled | 75 g | 1.34 g | 1.79 g |
| 8 | Fish, salmon, chinook (spring), baked or broiled | 75 g | 1.30 g | 1.74 g |
| 9 | Fish, tuna, bluefin, fresh, baked or broiled | 75 g | 1.13 g | 1.50 g |
| 10 | Mollusks, oyster, pacific, boiled or steamed | 75 g | 1.03 g | 1.38 g |
| 11 | Fish, mackerel, atlantic, baked or broiled | 75 g | 0.90 g | 1.20 g |
| 12 | Fish, halibut, Greenland (turbot), baked or broiled | 75 g | 0.88 g | 1.18 g |
| 13 | Fish, salmon, pink, canned, drained solids with bone | 75 g | 0.81 g | 1.08 g |
| 14 | Fish, salmon, coho, wild, baked or broiled | 75 g | 0.79 g | 1.06 g |
| 15 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | 75 g | 0.74 g | 0.98 g |
| 16 | Fish, swordfish, baked or broiled | 75 g | 0.67 g | 0.90 g |
| 17 | Fish, smelt, rainbow (american, capelin), baked or broiled | 75 g | 0.67 g | 0.89 g |
| 18 | Fish, trout, rainbow, farmed, baked or broiled | 75 g | 0.66 g | 0.88 g |
| 19 | Fish, tuna, white, canned with water, drained, salt added | 75 g | 0.65 g | 0.86 g |
| 20 | Fish, salmon, sockeye (red), baked or broiled | 75 g | 0.64 g | 0.86 g |
| 21 | Beef, brain, simmered | 75 g | 0.64 g | 0.85 g |
| 22 | Mollusks, mussel, blue, boiled or steamed | 75 g | 0.59 g | 0.78 g |
| 23 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | 75 g | 0.47 g | 0.62 g |
| 24 | Fish, pollock, atlantic (boston blue), baked or broiled | 75 g | 0.41 g | 0.54 g |
| 25 | Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed | 75 g | 0.36 g | 0.48 g |
| 26 | Crustaceans, crab, alaska king, boiled or steamed | 75 g | 0.31 g | 0.41 g |
| 27 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | 75 g | 0.30 g | 0.40 g |
| 28 | Mollusks, octopus, common, boiled or steamed | 75 g | 0.24 g | 0.31 g |
| 29 | Mollusks, clam, mixed species, boiled or steamed | 75 g | 0.21 g | 0.28 g |
| 30 | Crustaceans, shrimp, mixed species, boiled or steamed | 75 g | 0.21 g | 0.28 g |
Source: Health Canada, Canadian Nutrient File 2026 (14th edition). Amounts per 100 g and per serving as listed by the CNF; servings use CNF measures such as one Canada’s Food Guide serving of meat (75 g).
What to know
- EPA and DHA come almost entirely from fish and seafood; plant foods like flax contain ALA, a different omega-3 that is not counted here.
- Herring, salmon, mackerel and sardines are the best everyday sources.
See also: the beef liver guide, the organ meats guide and the best beef liver supplements in Canada.
FAQ
What food has the most omega-3 EPA and DHA?
Caviar per 100 g, then kippered herring and farmed Atlantic salmon, in the Canadian Nutrient File 2026.
Does flax contain EPA and DHA?
No. Flax contains ALA, a plant omega-3; EPA and DHA come from fish and seafood.
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Written by the team at Rise Nutrition, Toronto, Canada’s single-ingredient ancestral nutrition brand. Questions: ray@risenutritions.ca
