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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.
| Food | Omega-3 per 100 grams | EPA | DHA | DPA | ALA | Total PUFAs per 100 grams |
|---|---|---|---|---|---|---|
| Mackerel | 2510 mg | 898 mg | 1400 mg | 212 mg | – | 3350 mg |
| Crayfish | 152 mg | 104 mg | 38 mg | 10 mg | – | 293 mg |
| Shrimp | 63 mg | 30 mg | 31 mg | 2 mg | – | 152 mg |
| European anchovy | 1478 mg | 538 mg | 911 mg | 29 mg | – | 1640 mg |
| Pike | 121 mg | 33 mg | 74 mg | 14 mg | – | 202 mg |
| Burbot | 129 mg | 7 mg | 96 mg | 26 mg | – | 297 mg |
| Carp | 434 mg | 238 mg | 114 mg | 82 mg | – | 1430 mg |
| Catfish | 464 mg | 130 mg | 234 mg | 100 mg | 865 mg | |
| Caviar | 6769 mg | 2740 mg | 3800 mg | 229 mg | – | 7400 mg |
| Atlantic cod | 194 mg | 64 mg | 120 mg | 10 mg | – | 231 mg |
| Red mullet | 661 mg | 230 mg | 287 mg | 144 mg | – | 1150 mg |
| Eel | 221 mg | 84 mg | 63 mg | 74 mg | – | 947 mg |
| Haddock | 138 mg | 42 mg | 89 mg | 5 mg | 2 mg | 166 mg |
| Halibut | 221 mg | 66 mg | 128 mg | 16 mg | 11 mg | 290 mg |
| Atlantic herring | 1626 mg | 709 mg | 862 mg | 55 mg | – | 2130 mg |
| Mullet | 424 mg | 217 mg | 108 mg | 99 mg | – | 715 mg |
| Atlantic perch | 240 mg | 62 mg | 153 mg | 10 mg | 15 mg | 304 mg |
| Freshwater perch | 679 mg | 238 mg | 357 mg | 84 mg | – | 1060 mg |
| Sea bass | 671 mg | 161 mg | 434 mg | 76 mg | – | 743 mg |
| Pikeperch | 349 mg | 86 mg | 225 mg | 38 mg | – | 447 mg |
| Pollock | 443 mg | 71 mg | 350 mg | 22 mg | – | 483 mg |
| Wild salmon | 1728 mg | 321 mg | 1120 mg | 287 mg | – | 2540 mg |
| Chum salmon | 706 mg | 233 mg | 394 mg | 79 mg | – | 898 mg |
| Coho salmon | 1317 mg | 429 mg | 656 mg | 232 mg | – | 1990 mg |
| Pink salmon | 607 mg | 182 mg | 333 mg | 47 mg | 45 mg | 811 mg |
| Sockeye salmon | 848 mg | 251 mg | 471 mg | 79 mg | 47 mg | 1120 mg |
| Trout | 913 mg | 202 mg | 528 mg | 183 mg | – | 1500 mg |
| Shark | 952 mg | 316 mg | 527 mg | 109 mg | – | 1200 mg |
| Sturgeon | 332 mg | 194 mg | 93 mg | 45 mg | – | 690 mg |
| Tilapia | 167 mg | 5 mg | 86 mg | 43 mg | 33 mg | 363 mg |
| Bluefin tuna | 1298 mg | 283 mg | 890 mg | 125 mg | – | 1430 mg |
| Yellowfin tuna | 106 mg | 12 mg | 88 mg | 4 mg | 2 mg | 147 mg |
| Mussels | 463 mg | 188 mg | 253 mg | 22 mg | – | 606 mg |
| Octopus | 163 mg | 76 mg | 81 mg | 6 mg | – | 239 mg |
| Oysters | 391 mg | 188 mg | 203 mg | – | – | 591 mg |
As can be seen from the table, the best products in terms of omega-3 content among fish are:
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.
| Food | Omega-3 per 100 grams | EPA | DHA | DPA | ALA | Total PUFAs per 100 grams |
|---|---|---|---|---|---|---|
| Flaxseeds | 22.8 g | – | – | – | 22.8 g | 28.7 g |
| Chia Seed | 17.8 g | – | – | – | 17.8 g | 23.7 g |
| Hemp Seeds | 8.68 g | – | – | – | 8.68 g | 38.1 g |
| Sesame Seeds | 376 mg | – | – | – | 376 mg | 21.8 g |
| Hazelnuts | 9.08 g | – | – | – | 9.08 g | 47.2 g |
| Pecans | 986 mg | – | – | – | 986 mg | 21.6 g |
| Almonds | 3 mg | – | – | – | 3 mg | 12.3 g |
| Cashews | 62 mg | – | – | – | 62 mg | 7.84 g |
| Macadamia | 206 mg | – | – | – | 206 mg | 1.5 g |
| Hazelnut | 87 mg | – | – | – | 87 mg | 7.92 g |
| Pistachios | 289 mg | – | – | – | 289 mg | 14.4 g |
| Canola Oil | 7.45 g | – | – | – | 7.45 g | 25.3 g |
| Coconut Oil | 20 mg | – | – | – | 20 mg | 1.7 g |
| Corn Oil | 1.04 g | – | – | – | 1.04 g | 52.9 g |
| Olive Oil | 651 mg | – | – | – | 651 mg | 9.07 g |
| Peanut Butter | 319 mg | 1 mg | – | – | 318 mg | 19.9 g |
| Safflower Oil | 151 mg | 1 mg | – | – | 150 mg | 13.8 g |
| Soybean Oil | 6.62 g | – | – | – | 6.62 g | 57.6 g |
| Sunflower Oil | 165 mg | 2 mg | – | – | 163 mg | 20.7 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:
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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