Omega Balance Scores

Enter a Food. e.g. "salmon" or "bacon"

Select foods that give an overall good balance.

Results for : "fish"

Description [sort]	Balance [sort]
Fish oil, salmon	263.1
Fish oil, menhaden	200.01
Fish, caviar, black and red, granular	166
Fish oil, sardine, sardines	165.64
Fish oil, cod liver	139.69
Fish, roe, mixed species, raw	109.92
Fish, mackerel, salted	108.88
Fish, roe, mixed species, cooked, dry heat	98.75
Fish, shad, american, raw	86.7
Fish oil, herring	86.01
Fish broth	85.31
Fish, salmon, chinook, raw	83.22
Fish, salmon, pink, canned, without salt, solids with bone and liquid	82.65
Fish, mackerel, Atlantic, raw	80.56
Fish, anchovy, european, raw	78.28
Fish, salmon, Atlantic, wild, raw	73.23
Fish, salmon, Atlantic, wild, cooked, dry heat	73.22
Fish, salmon, Atlantic, farmed, raw	72.65
Fish, herring, Atlantic, raw	70.56
Fish, herring, Atlantic, cooked, dry heat	70.42
Fish, herring, Atlantic, kippered	70.28
Fish, anchovy, european, canned in oil, drained solids	68.26
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat	66.61
Fish, mackerel, Pacific and jack, mixed species, raw	66.08
Fish, mackerel, spanish, raw	63.81
Fish, herring, Pacific, raw	62.83
Fish, herring, Pacific, cooked, dry heat	62.8
Fish, whitefish, mixed species, raw	62.29
Fish, whitefish, mixed species, cooked, dry heat	62.18
Fish, tuna, fresh, bluefin, cooked, dry heat	61.11
Fish, tuna, fresh, bluefin, raw	60.91
Fish, salmon, chum, canned, drained solids with bone	59.64
Fish, salmon, chum, canned, without salt, drained solids with bone	59.64
Fish, salmon, pink, canned, drained solids	57.87
Fish, salmon, coho, wild, cooked, moist heat	57.51
Fish, salmon, pink, canned, total can contents	57.26
Fish, salmon, coho, wild, raw	57.25
Fish, salmon, sockeye, canned, drained solids	57.16
Fish, mackerel, jack, canned, drained solids	57.08
Fish, salmon, chinook, cooked, dry heat	56.32
Fish, cisco, smoked	54.78
Fish, bass, striped, cooked, dry heat	54.59
Fish, bass, striped, raw	54.41
Fish, sablefish, raw	52.64
Fish, sablefish, cooked, dry heat	52.59
Fish, salmon, coho, wild, cooked, dry heat	52.59
Fish, sablefish, smoked	52.55
Fish, mackerel, spanish, cooked, dry heat	52.42
Fish, Salmon, pink, canned, drained solids, without skin and bones	51.82
Fish, sea bass, mixed species, cooked, dry heat	48.72
Fish, sea bass, mixed species, raw	48.65
Fish, bluefish, raw	47.89
Fish, bluefish, cooked, dry heat	47.84
Fish, smelt, rainbow, cooked, dry heat	47.77
Fish, smelt, rainbow, raw	47.64
Fish, salmon, coho, farmed, raw	47.59
Fish, tuna, white, canned in water, drained solids	45.86
Fish, tuna, white, canned in water, without salt, drained solids	45.86
Fish, salmon, coho, farmed, cooked, dry heat	45.6
Fish, shark, mixed species, raw	45.32
Jellyfish, dried, salted	44.92
Fish, sardine, sardines, Pacific, canned in tomato sauce, drained solids with bone	44.5
Fish, scup, raw	44.28
Fish, wolffish, Atlantic, raw	42.59
Fish, wolffish, Atlantic, cooked, dry heat	42.58
Fish, tilefish, cooked, dry heat	42.44
Fish, trout, rainbow, wild, cooked, dry heat	41.37
Fish, salmon, sockeye, raw	40.53
Fish, salmon, sockeye, cooked, dry heat	40.49
Fish, salmon, sockeye, canned, without salt, drained solids with bone	40.03
Fish, salmon, chum, raw	39.78
Fish, salmon, chum, cooked, dry heat	39.76
Soup, stock, fish, home-prepared	39.38
Fish, herring, Atlantic, pickled	38.42
Fish, swordfish, raw	37.3
Fish, swordfish, cooked, dry heat	37.29
Fish, spot, raw	36.99
Fish, spot, cooked, dry heat	36.94
Fish, halibut, Greenland, raw	35.92
Fish, halibut, greenland, cooked, dry heat	35.83
Fish, trout, mixed species, raw	34.54
Fish, trout, mixed species, cooked, dry heat	34.53
Fish, sucker, white, raw	34.34
Fish, trout, rainbow, farmed, cooked, dry heat	34.15
Fish, sucker, white, cooked, dry heat	34.12
Fish, trout, rainbow, farmed, raw	34.02
Fish, trout, rainbow, wild, raw	33.9
Fish, salmon, Atlantic, farmed, cooked, dry heat	33.68
Fish, mackerel, Atlantic, cooked, dry heat	33.48
Fish, bass, freshwater, mixed species, cooked, dry heat	33.44
Fish, bass, fresh water, mixed species, raw	33.4
Fish, pollock, Atlantic, cooked, dry heat	31.81
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen)	31.8
Fish, pollock, Atlantic, raw	31.68
Fish, whiting, mixed species, cooked, dry heat	31.02
Fish, tilefish, raw	30.97
Fish, salmon, pink, raw	29.72
Fish, salmon, pink, cooked, dry heat	29.63
Fish, surimi	28.11
Fish, salmon, chinook, smoked	27.26
Fish, salmon, chinook, smoked, (lox), regular	27.26
Fish, drum, freshwater, raw	25.36
Fish, drum, freshwater, cooked, dry heat	25.32
Fish, cisco, raw	25.15
Fish, flatfish (flounder and sole species), raw	24.76
Fish, flatfish (flounder and sole species), cooked, dry heat	24.6
Fish, catfish, channel, wild, raw	23.03
Fish, snapper, mixed species, raw	22.83
Fish, mackerel, king, cooked, dry heat	22.57
Fish, mackerel, king, raw	22.48
Fish, rockfish, Pacific, mixed species, raw	22.19
Fish, rockfish, Pacific, mixed species, cooked, dry heat	22.03
Fish, pike, walleye, cooked, dry heat	21.82
Fish, pike, walleye, raw	21.77
Fish, pompano, florida, raw	21.63
Fish, pompano, florida, cooked, dry heat	21.56
Fish, pollock, Alaska, raw (may have been previously frozen)	20
Fish, mullet, striped, raw	19.79
Fish, sturgeon, mixed species, raw	19.52
Fish, sturgeon, mixed species, cooked, dry heat	19.51
Fish, sardine, sardines, Atlantic, canned in oil, drained solids with bone	19.01
Fish, ocean perch, Atlantic, cooked, dry heat	18.27
Fish, ocean perch, Atlantic, raw	18.23
Fish, perch, mixed species, raw	17.71
Fish, perch, mixed species, cooked, dry heat	17.62
Fish, grouper, mixed species, raw	17.02
Fish, seatrout, mixed species, raw	16.62
Fish, seatrout, mixed species, cooked, dry heat	16.61
Fish, tuna, skipjack, fresh, cooked, dry heat	16.43
Fish, tuna, fresh, skipjack, raw	16.4
Fish, snapper, mixed species, cooked, dry heat	16.16
Fish, tuna, light, canned in water, drained solids	16.16
Fish, tuna, light, canned in water, without salt, drained solids	14.82
Fish, sheepshead, raw	14.74
Fish, cod, Atlantic, raw	14.65
Fish, haddock, smoked	14.5
Fish, mullet, striped, cooked, dry heat	14.45
Fish, halibut, Atlantic and Pacific, raw	14.21
Fish, croaker, Atlantic, raw	14.15
Fish, carp, cooked, dry heat	14.1
Fish, halibut, Atlantic and Pacific, cooked, dry heat	14.07
Fish, carp, raw	14.06
Fish, lingcod, cooked, dry heat	13.59
Fish, whiting, mixed species, raw	13.37
Fish, trout, brook, raw, New York State	13.09
Fish, whitefish, mixed species, smoked	12.77
Fish, cod, Pacific, cooked, dry heat (may have been previously frozen)	12.28
Fish, cod, Pacific, raw (may have been previously frozen)	12.25
Fish, grouper, mixed species, cooked, dry heat	12.19
Fish, haddock, cooked, dry heat	11.66
Fish, haddock, raw	11.58
Fish, gefiltefish, commercial, sweet recipe	11.13
Fish, shark, mixed species, cooked, batter-dipped and fried	10.6
Fish, catfish, channel, wild, cooked, dry heat	9.68
Crustaceans, crayfish, mixed species, wild, raw	9.53
Fish, cod, Atlantic, cooked, dry heat	9.5
Fish, cod, Atlantic, canned, solids and liquid	9.43
Fish, cod, Atlantic, dried and salted	9.4
Fish, mahimahi, cooked, dry heat	9.19
Fish, mahimahi, raw	9.16
Crustaceans, crayfish, mixed species, farmed, raw	8.99
Mollusks, cuttlefish, mixed species, raw	8.7
Mollusks, cuttlefish, mixed species, cooked, moist heat	8.7
Crustaceans, crayfish, mixed species, wild, cooked, moist heat	8.65
Fish, pollock, Alaska, cooked (not previously frozen)	7.6
Fish, burbot, cooked, dry heat	7.38
Fish, burbot, raw	7.37
Fish, pike, northern, raw	7.27
Fish, pike, northern, cooked, dry heat	7.25
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat	6.53
Fish, sturgeon, mixed species, smoked	6.5
Fish, sheepshead, cooked, dry heat	6.33
Fish, cod, Pacific, raw (not previously frozen)	6.26
Fish, cod, Pacific, cooked (not previously frozen)	6.23
Fish, pollock, Alaska, raw (not previously frozen)	6.19
Fish, eel, mixed species, cooked, dry heat	6.09
Fish, tilapia, raw	6.09
Fish, eel, mixed species, raw	6.08
Fish, tilapia, cooked, dry heat	5.51
Fish, tuna, yellowfin, fresh, cooked, dry heat	5.33
Fish, tuna, fresh, yellowfin, raw	5.24
Fish, sunfish, pumpkin seed, raw	4.9
Fish, sunfish, pumpkin seed, cooked, dry heat	4.86
Sauce, fish, ready-to-serve	0.6
Fish, roughy, orange, raw	0.46
Fish, roughy, orange, cooked, dry heat	0.33
Fish, lingcod, raw	0
Fish, pout, ocean, cooked, dry heat	-0.4
Fish, pout, ocean, raw	-0.41
Fish, catfish, channel, cooked, breaded and fried	-1.34
Fish, tuna, white, canned in oil, drained solids	-3.37
Fish, croaker, Atlantic, cooked, breaded and fried	-3.91
PEPPERIDGE FARM, Goldfish, Baked Snack Crackers, Parmesan	-5.87
PEPPERIDGE FARM, Goldfish, Baked Snack Crackers, Pizza	-6.66
Crackers, flavored, fish-shaped	-6.67
Fish, catfish, channel, farmed, cooked, dry heat	-7.42
PEPPERIDGE FARM, Goldfish, Baked Snack Crackers, Original	-7.42
Fish, catfish, channel, farmed, raw	-7.55
Fish, tuna, light, canned in oil, drained solids	-8.65
Fish, tuna, light, canned in oil, without salt, drained solids	-8.65
APPLEBEE'S, fish, hand battered	-11.56
Restaurant, family style, fish fillet, battered or breaded, fried	-13.35
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	-13.46
McDONALD'S, FILET-O-FISH	-14.37
Fast foods, fish sandwich, with tartar sauce and cheese	-14.52
DENNY'S, fish fillet, battered or breaded, fried	-14.91
Fish, tuna salad	-15.55
BURGER KING, Premium Fish Sandwich	-17.57
Fast foods, fish sandwich, with tartar sauce	-17.78
Fish, fish sticks, frozen, prepared	-22.54
CRACKER BARREL, farm raised catfish platter	-23.35

Essential Fatty Acids are omega-3 and omega-6 nutrients. Omega 3-6 Balance Scores show the impact of essential fatty acids in a food item. Favor the white, green or blue labeled foods. Balance your food intake for better health.
For more information visit www.efaeducation.org.
Credits: Bill Lands, Etienne Lamoreaux and Jim Hoyt.