8. Albacore White Tuna (500 to 800 mg per 3-Ounce Serving)

Albacore white tuna contains significantly more fat—and thus higher concentrations of EPA and DHA—than skipjack or light canned tuna. Fresh albacore steaks or canned white tuna deliver roughly double the omega-3 payoff of light varieties. However, because albacore grows larger and lives longer than smaller species, it accumulates moderate amounts of methylmercury; limit albacore consumption to roughly once per week to balance your nutritional intake with safety priorities.