8 Easy Ways to Load Up on Healthy Omega-3 Fats - US News and World Report

8 Easy Ways to Load Up on Healthy Omega-3 Fats - US News and World Report: "Seafood

You should eat fish a couple times a week. The federal government's latest dietary guidelines, released in early 2011, suggest a specific amount—8 ounces a week—to get an average total daily intake of 250 mg. of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two main types of omega-3s. Here's a look at some popular fish and shellfish and their approximate total content of those two fatty acids per 4-ounce portion:

Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg.
Anchovies: 2,300-2,400 mg.
Bluefin tuna: 1,700 mg; yellowfin tuna: 150-350; canned: 150-300 mg.
Sardines: 1,100-1,600 mg.
Trout: 1,000-1,100 mg.
Crab: 200-550 mg.
Cod: 200 mg.
Scallops: 200 mg.
Lobsters: 200 mg.
Tilapia: 150 mg."