Omega 3 Food Sources

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Butter, salted000315 315
Butter, whipped, with salt000  0
Butter oil, anhydrous000  0
Cheese, blue000  0
Cheese, brick000  0
Cheese, brie000  0
Cheese, camembert000  0
Cheese, caraway000  0
Cheese, cheddar000  0
Cheese, cheshire000  0
Cheese, colby000  0
Cheese, cottage, creamed, large or small curd000  0
Cheese, cottage, creamed, with fruit000  0
Cheese, cottage, nonfat, uncreamed, dry, large or small curd000  0

Usage Note

  • Omega 3 values are calculated per 100g of food weight.
  • Click on column header to sort foods by name or by omega 3 content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

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  • Check or uncheck the omega 3 in list below to choose which omega 3 data to display.
  • All values are in mg.

Omega 3 Counter

This is currently the most comprehensive database of Omega 3 fatty acids available. Please note that there are several different Omega 3 fatty acids. We provide the individual data for the 5 most common (DHA, EPA, DPA, ALA and ETE) plus the total of these individual Omega 3 contents for each food in our database. User can sort foods by a specific Omega 3 fatty acid or by their total by clicking on the appropriate column header.

Omega 3 Fatty Acids

Omega-3 fatty acids (also called ω−3 fatty acids or n−3 fatty acids) are fats commonly found in marine and plant oils. They are polyunsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

They are considered essential fatty acids, meaning that they cannot be synthesized by the human body but are vital for normal metabolism. Though mammals cannot synthesize omega−3 fatty acids, they have a limited ability to form the long-chain omega−3 fatty acids including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and α-linolenic acid (ALA).

Common sources of omega–3 fatty acids include fish oils, algal oil, squid oils, and some plant oils such as Sacha Inchi oil, echium oil, flaxseed oil and hemp oil.

Although omega-3 fatty acids have been known as essential to normal growth and health since the 1930s, awareness of their health benefits has dramatically increased since the 1990s.

The health benefits of the long-chain omega-3 fatty acids — primarily EPA and DHA are the best known. These benefits were discovered in the 1970s by researchers studying the Greenland Inuit Tribe. The Greenland Inuit people consumed large amounts of fat from fish, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Inuit reduced triglycerides, heart rate, blood pressure, and atherosclerosis.

On September 8, 2004, the U.S. Food and Drug Administration gave "qualified health claim" status to EPA and DHA omega−3 fatty acids, stating, "supportive but not conclusive research shows that consumption of EPA and DHA [omega−3] fatty acids may reduce the risk of coronary heart disease."

The Canadian Government has recognized the importance of DHA omega-3 and permits the following biological role claim for DHA: "DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves."

Omega 3 Fatty Acids and Health

information from the National Institutes of Health

Below is the summary of the results of eight evidence-based reviews on the effects of omega-3 fatty acids from food or dietary-supplement sources for the prevention and treatment of several diseases. All reviews were sponsored and funded by the Office of Dietary Supplements (ODS) of the National Institutes of Health, U.S. Department of Health and Human Services.

  • The polyunsaturated fatty acids alpha-linolenic acid (ALA) and linoleic acid (LA) must come from the diet because they cannot be made by the body. ALA, an omega-3 fatty acid, is converted in the body to the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). LA, an omega-6 fatty acid, is converted to the fatty acid arachidonic acid (AA).
  • Most American diets provide more than 10 times as much omega-6 than omega-3 fatty acids. There is general agreement that individuals should consume more omega-3 and less omega-6 fatty acids to promote good health. Good sources of ALA are leafy green vegetables, nuts, and vegetable oils such as canola, soy, and especially flaxseed. Good sources of EPA and DHA are fish and organ meats. LA is found in many foods, including meat, vegetable oils (e.g., safflower, sunflower, corn, soy), and processed foods made with these oils.
  • EPA and DHA are metabolized through the same biochemical pathways as AA. EPA and AA are precursors for hormone-like agents known as eicosanoids. It is not known whether a desirable ratio of omega-6 to omega-3 fatty acids exists or to what extent high intakes of omega-6 fatty acids interfere with any benefits of omega-3 fatty acid consumption.
  • Impact on cardiovascular disease: According to both primary and secondary prevention studies, consumption of omega-3 fatty acids, fish, and fish oil reduces all-cause mortality and various CVD outcomes such as sudden death, cardiac death, and myocardial infarction. The evidence is strongest for fish and fish oil supplements.
  • Impact on heart function: Animal and isolated organ/cell culture studies demonstrate that omega-3 fatty acids affect cellular functions involved in ensuring a normal heart rate and coronary blood flow.
  • Impact on CVD risk factors: Fish oils can lower blood triglyceride levels in a dose-dependent manner. Fish oils have a very small beneficial effect on blood pressure and possible beneficial effects on coronary artery restenosis after angioplasty and exercise capacity in patients with coronary atherosclerosis.
  • Impact on asthma: No conclusions could be drawn about the value of omega-3 fatty acid supplements in the prevention or treatment of asthma for adults or children other than the fact that they have an acceptable safety profile.
  • Impact on other conditions: Omega-3 fatty acids can reduce joint tenderness and need for corticosteroid drugs in rheumatoid arthritis. Data are insufficient to support conclusions about the effects of omega-3 fatty acids on inflammatory bowel disease, renal disease, systemic lupus erythematosus, bone density, and diabetes.
  • Impact on cognitive function: The quantity and strength of evidence is inadequate to conclude that omega-3 fatty acids protect cognitive function with aging or the incidence or clinical progression of dementia (including Alzheimer's disease), multiple sclerosis, and other neurological diseases.
  • Impact on organ transplantation: No conclusive evidence suggests specific benefits of omega-3 fatty acid supplementation on any outcome in any form of organ transplantation. However, available studies are small, have methodological problems, and may not fully apply to current transplantation procedures.
  • Safety: Adverse events related to consumption of fish-oil or ALA supplements are generally minor and typically gastrointestinal in nature (such as diarrhea). They can usually be eliminated by reducing the dose or discontinuing the supplement.
  • Conclusion: The health effects of omega-3 fatty acids require further investigation.

Fish Oil

information from the U.S. National Library of Medicine

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.

Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. They might also be combined with calcium, iron, or vitamins A, B1, B2, B3, C, or D.

Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.

Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Some people use fish oil for dry eyes, glaucoma, and age-related macular degeneration (AMD), a very common condition in older people that can lead to serious sight problems.

Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancy such as miscarriage, high blood pressure late in pregnancy, and early delivery.

Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), certain diseases related to pain and swelling such as psoriasis, and preventing weight loss caused by some cancer drugs.

Fish oil is sometimes used after heart transplant surgery to prevent high blood pressure and kidney damage that can be caused by the surgery itself or by drugs used to reduce the chances that the body will reject the new heart. Fish oil is sometimes used after coronary artery bypass surgery. It seems to help keep the blood vessel that has been rerouted from closing up.

When fish oil is obtained by eating fish, the way the fish is prepared seems to make a difference. Eating broiled or baked fish appears to reduce the risk of heart disease, but eating fried fish or fish sandwiches not only cancels out the benefits of fish oil, but may actually increase heart disease risk.

Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

For Omega-3s, Fish May Beat Pills

from the New York Times

Eating fish high in omega-3 fatty acids slightly reduces the risk for stroke, a large review of studies has found, but taking supplements of omega-3 fatty acids does not have the same effect.

The data showed that eating two to four servings of fish a week reduced stroke risk by 6 percent compared with eating one serving or less, and having five servings a week reduced the risk by 12 percent. But the results of the randomized trials that had used omega-3 supplements showed no significant effect on risk.
Read more ...

Omega-3s May Lead to Healthier Babies

from the New York Times

Pregnant women who took daily supplements of DHA, a type of omega-3 fatty acid, had longer gestations, bigger babies and fewer early preterm births, according to a new clinical trial... “women should be having a conversation with their doctors about whether they should be taking DHA during pregnancy.”
Read more ...

Food Sources Highest in EPA and DHA Omega 3 Fatty Acids

Omega 3 contents are in milligrams per 100 grams of food weight.

Foods Highest in EPA and DHA Omega 3 Fatty Acids

13023 18232 31255
Fish oil, salmon

9710 12377 22087
Oil, bearded seal (Oogruk) (Alaska Native)

13168 8562 21730
Fish oil, menhaden

10137 10656 20793
Fish oil, sardine

6898 10968 17866
Fish oil, cod liver

6273 4206 10479
Fish oil, herring

3930 6520 10450
Oil, spotted seal (Alaska Native)

2800 3940 6740
Oil, beluga, whale (Alaska Native)

2741 3800 6541
Fish, caviar, black and red, granular

1619 2965 4584
Fish, mackerel, salted

1260 1747 3007
Fish, roe, mixed species, cooked, dry heat

905 1520 2425
Salmon, red (sockeye), filets with skin, smoked (Alaska Native)

1086 1321 2407
Fish, shad, american, raw

983 1363 2346
Fish, roe, mixed species, raw

898 1401 2299
Fish, mackerel, Atlantic, raw

970 1179 2149
Fish, herring, Atlantic, kippered

690 1457 2147
Fish, salmon, Atlantic, farmed, cooked, dry heat

910 1220 2130
Smelt, dried (Alaska Native)

1242 883 2125
Fish, herring, Pacific, cooked, dry heat

763 1292 2055
Fish, anchovy, european, canned in oil, drained solids

909 1105 2014
Fish, herring, Atlantic, cooked, dry heat

862 1104 1966
Fish, salmon, Atlantic, farmed, raw

1008 944 1952
Fish, salmon, chinook, raw

491 1385 1876
Fish, salmon, coho (silver), raw (Alaska Native)

653 1195 1848
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat

411 1429 1840
Fish, salmon, Atlantic, wild, cooked, dry heat

891 945 1836
Fish, sablefish, smoked

867 920 1787
Fish, sablefish, cooked, dry heat

1010 727 1737
Fish, salmon, chinook, cooked, dry heat

Foods Highest in EPA and DHA Omega 3 Fatty Acids

969 689 1658
Fish, herring, Pacific, raw

845 806 1651
Fish, salmon, pink, canned, without salt, solids with bone and liquid

406 1206 1612
Fish, whitefish, mixed species, cooked, dry heat

709 862 1571
Fish, herring, Atlantic, raw

600 970 1570
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native)

610 950 1560
Fish, salmon, chum, dried (Alaska Native)

363 1141 1504
Fish, tuna, fresh, bluefin, cooked, dry heat

538 911 1449
Fish, anchovy, european, raw

509 932 1441
Fish, mackerel, Pacific and jack, mixed species, raw

321 1115 1436
Fish, salmon, Atlantic, wild, raw

532 864 1396
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone

677 718 1395
Fish, sablefish, raw

843 546 1389
Fish, herring, Atlantic, pickled

876 500 1376
Mollusks, oyster, Pacific, cooked, moist heat

543 831 1374
Fish, salmon, coho, wild, cooked, moist heat

266 1080 1346
Steelhead trout, dried, flesh (Shoshone Bannock)

329 1012 1341
Fish, mackerel, spanish, raw

0 1280 1280
Lamb, variety meats and by-products, brain, cooked, pan-fried

408 871 1279
Fish, salmon, coho, farmed, cooked, dry heat

518 749 1267
Fish, salmon, sockeye, canned, drained solids

317 941 1258
Fish, whitefish, mixed species, raw

639 612 1251
Fish, cisco, smoked

460 790 1250
Fish, salmon, king, with skin, kippered, (Alaska Native)

294 952 1246
Fish, mackerel, spanish, cooked, dry heat

434 796 1230
Fish, mackerel, jack, canned, drained solids

532 695 1227
Salmon, sockeye, canned, total can contents

385 821 1206
Fish, salmon, coho, farmed, raw

504 699 1203
Fish, mackerel, Atlantic, cooked, dry heat

674 504 1178
Fish, halibut, greenland, cooked, dry heat

473 702 1175
Fish, salmon, chum, canned, drained solids with bone

473 702 1175
Fish, salmon, chum, canned, without salt, drained solids with bone

Foods Highest in EPA and DHA Omega 3 Fatty Acids

283 890 1173
Fish, tuna, fresh, bluefin, raw

492 664 1156
Fish, salmon, sockeye, canned, without salt, drained solids with bone

440 710 1150
Fish, salmon, king (chinook), raw (Alaska Native)

437 699 1136
Salmon, sockeye, canned, drained solids, without skin and bones

429 656 1085
Fish, salmon, coho, wild, raw

330 750 1080
Fish, salmon, red, canned, bones removed (Alaska Native)

334 743 1077
Fish, salmon, pink, canned, drained solids

420 650 1070
Fish, whitefish, dried (Alaska Native)

401 658 1059
Fish, salmon, coho, wild, cooked, dry heat

348 681 1029
Fish, salmon, sockeye, raw

341 652 993
Fish, salmon, sockeye, untreated, cooked

323 669 992
Fish, salmon, pink, canned, total can contents

468 520 988
Fish, trout, rainbow, wild, cooked, dry heat

323 665 988
Fish, bluefish, cooked, dry heat

473 509 982
Fish, sardine, Atlantic, canned in oil, drained solids with bone

217 750 967
Fish, bass, striped, cooked, dry heat

330 630 960
Fish, salmon, sockeye (red), raw (Alaska Native)

274 681 955
Fish, Salmon, pink, canned, drained solids, without skin and bones

337 612 949
Fish, salmon, sockeye, untreated, raw

259 677 936
Fish, trout, mixed species, cooked, dry heat

526 393 919
Fish, halibut, Greenland, raw

376 540 916
Steelhead trout, boiled, canned (Alaska Native)

172 733 905
Fish, tilefish, cooked, dry heat

127 772 899
Fish, swordfish, cooked, dry heat

353 536 889
Fish, smelt, rainbow, cooked, dry heat

259 616 875
Fish, trout, rainbow, farmed, cooked, dry heat

233 629 862
Fish, tuna, white, canned in water, without salt, drained solids

233 629 862
Fish, tuna, white, canned in water, drained solids

0 855 855
Beef, variety meats and by-products, brain, cooked, simmered

0 851 851
Beef, variety meats and by-products, brain, raw

316 527 843
Fish, shark, mixed species, raw

Foods Highest in EPA and DHA Omega 3 Fatty Acids

282 526 808
Fish, spot, cooked, dry heat

299 505 804
Fish, salmon, chum, cooked, dry heat

260 540 800
Fish, salmon, red, (sockeye), kippered (Alaska Native)

393 405 798
Fish, wolffish, Atlantic, cooked, dry heat

268 524 792
Fish, salmon, sockeye, cooked, dry heat

276 506 782
Mollusks, mussel, blue, cooked, moist heat

252 519 771
Fish, bluefish, raw

305 458 763
Fish, bass, freshwater, mixed species, cooked, dry heat

206 556 762
Fish, sea bass, mixed species, cooked, dry heat

107 647 754
Fish, swordfish, raw

169 585 754
Fish, bass, striped, raw

217 516 733
Fish, trout, rainbow, farmed, raw

202 528 730
Fish, trout, mixed species, raw

224 504 728
Fish, pompano, florida, cooked, dry heat

275 418 693
Fish, smelt, rainbow, raw

258 431 689
Fish, shark, mixed species, cooked, batter-dipped and fried

438 250 688
Mollusks, oyster, Pacific, raw

0 670 670
Beef, variety meats and by-products, brain, cooked, pan-fried

295 368 663
Fish, drum, freshwater, cooked, dry heat

220 410 630
Fish, spot, raw

233 394 627
Fish, salmon, chum, raw

353 271 624
Mollusks, oyster, eastern, wild, cooked, moist heat

307 316 623
Fish, wolffish, Atlantic, raw

218 399 617
Fish, salmon, pink, cooked, dry heat

244 371 615
Fish, sucker, white, cooked, dry heat

217 393 610
Fish, halibut, raw, with skin (Alaska Native)

243 363 606
Fish, halibut, cooked, with skin (Alaska Native)

161 434 595
Fish, sea bass, mixed species, raw

238 357 595
Fish, bass, fresh water, mixed species, raw

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