Omega-3 in Foods: Which Ones Contain the Most Fatty Acids?

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Analyzed all the reputable sources and compiled a list of foods that contain omega-3 fatty acids to help you build your diet.
Omega-3 content in foods: where is the most?

The tables below show the omega-3 fatty acid content of raw foods. Depending on the method of preparation or canning, the amount of omega-3 in the product may vary upward or downward (for example, if the manufacturer adds oil to canned fish, the amount of fats in it will be quite different).

Omega-3 is a group of acids. It includes EPA, DHA, DPA, ALA and others. Their quantity is also indicated in the tables. We have also included the total polyunsaturated fatty acids (PUFA, last column) so that you can compare different products using this indicator.

Omega-3 content in fish and seafood

FoodOmega-3 per 100 gramsEPADHADPAALATotal PUFAs per 100 grams
Mackerel2510 mg898 mg1400 mg212 mg3350 mg
Crayfish152 mg104 mg38 mg10 mg293 mg
Shrimp63 mg30 mg31 mg2 mg152 mg
European anchovy1478 mg538 mg911 mg29 mg1640 mg
Pike121 mg33 mg74 mg14 mg202 mg
Burbot129 mg7 mg96 mg26 mg297 mg
Carp434 mg238 mg114 mg82 mg1430 mg
Catfish464 mg130 mg234 mg100 mg865 mg
Caviar6769 mg2740 mg3800 mg229 mg7400 mg
Atlantic cod194 mg64 mg120 mg10 mg231 mg
Red mullet661 mg230 mg287 mg144 mg1150 mg
Eel221 mg84 mg63 mg74 mg947 mg
Haddock138 mg42 mg89 mg5 mg2 mg166 mg
Halibut221 mg66 mg128 mg16 mg11 mg290 mg
Atlantic herring1626 mg709 mg862 mg55 mg2130 mg
Mullet424 mg217 mg108 mg99 mg715 mg
Atlantic perch240 mg62 mg153 mg10 mg15 mg304 mg
Freshwater perch679 mg238 mg357 mg84 mg1060 mg
Sea bass671 mg161 mg434 mg76 mg743 mg
Pikeperch349 mg86 mg225 mg38 mg447 mg
Pollock443 mg71 mg350 mg22 mg483 mg
Wild salmon1728 mg321 mg1120 mg287 mg2540 mg
Chum salmon706 mg233 mg394 mg79 mg898 mg
Coho salmon1317 mg429 mg656 mg232 mg1990 mg
Pink salmon607 mg182 mg333 mg47 mg45 mg811 mg
Sockeye salmon848 mg251 mg471 mg79 mg47 mg1120 mg
Trout913 mg202 mg528 mg183 mg1500 mg
Shark952 mg316 mg527 mg109 mg1200 mg
Sturgeon332 mg194 mg93 mg45 mg690 mg
Tilapia167 mg5 mg86 mg43 mg33 mg363 mg
Bluefin tuna1298 mg283 mg890 mg125 mg1430 mg
Yellowfin tuna106 mg12 mg88 mg4 mg2 mg147 mg
Mussels463 mg188 mg253 mg22 mg606 mg
Octopus163 mg76 mg81 mg6 mg239 mg
Oysters391 mg188 mg203 mg591 mg

As can be seen from the table, the best products in terms of omega-3 content among fish are:

  1. Mackerel (2,510 mg per 100 grams);
  2. Salmon (1,728 mg per 100 grams);
  3. Herring (1,626 mg per 100 grams);
  4. European anchovy (1,478 mg per 100 grams);
  5. Coho salmon (1,317 mg per 100 grams);
  6. Bluefin tuna (1,298 mg per 100 grams).

Among all seafood, caviar also stands out as the product most rich in omega-3 (6769 mg per 100 grams). But, obviously, caviar is very expensive and most people will not be able to consume it regularly.

Omega-3 content in seeds, nuts and oils

FoodOmega-3 per 100 gramsEPADHADPAALATotal PUFAs per 100 grams
Flaxseeds22.8 g22.8 g28.7 g
Chia Seed17.8 g17.8 g23.7 g
Hemp Seeds8.68 g8.68 g38.1 g
Sesame Seeds376 mg376 mg21.8 g
Hazelnuts9.08 g9.08 g47.2 g
Pecans986 mg986 mg21.6 g
Almonds3 mg3 mg12.3 g
Cashews62 mg62 mg7.84 g
Macadamia206 mg206 mg1.5 g
Hazelnut87 mg87 mg7.92 g
Pistachios289 mg289 mg14.4 g
Canola Oil7.45 g7.45 g25.3 g
Coconut Oil20 mg20 mg1.7 g
Corn Oil1.04 g1.04 g52.9 g
Olive Oil651 mg651 mg9.07 g
Peanut Butter319 mg1 mg318 mg19.9 g
Safflower Oil151 mg1 mg150 mg13.8 g
Soybean Oil6.62 g6.62 g57.6 g
Sunflower Oil165 mg2 mg163 mg20.7 g

Therefore, the most effective plant sources of omega-3 are flaxseed and chia seeds (and their oils). Other seeds, nuts, and grains contain little or no omega-3.

It’s also important to note that ALA is much less effective than EPA and DHA. So the fact that plant foods contain more omega-3s does not mean that they are healthier or have a greater effect on the body.

In addition to the foods listed above, small amounts of omega-3 fatty acids are found in:

  • eggs;
  • meat;
  • dairy products;
  • certain vegetables (spinach, brussels sprouts, seaweed).

Conclusion

The leader in omega-3 content is fatty fish: mackerel, salmon, herring. Among plant products – chia seeds and flaxseeds. Therefore, if you follow a vegetarian diet, these seeds are one of the few sources of omega-3 for you.

In any case, you can make up for the lack of omega-3 in your body with the help of supplements (omega-3 or fish oil preparations). For vegetarians, such supplements are made from algae.

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