Background
The most widely available dietary source of EPA and DHA is cold water oily fish, such as salmon, herring, mackerel, anchovies, and sardines. Oils from these fish have a profile of around seven times as much omega-3 oils as omega-6 oils. Other oily fish, such as tuna, also contain omega-3 in somewhat lesser amounts. Although fish is a dietary source of omega-3, fish do not synthesize them; they obtain them from the algae (microalgae in particular) or plankton in their diets.
Common name | grams |
---|---|
Herring, sardines | 1.3–2 |
Spanish mackerel, Atlantic, Pacific | 1.1–1.7 |
Salmon | 1.1–1.9 |
Halibut | 0.60–1.12 |
Tuna | 0.21–1.1 |
Swordfish | 0.97 |
Greenshell/lipped mussels | 0.95 |
Tilefish | 0.9 |
Tuna (canned, light) | 0.17–0.24 |
Pollock | 0.45 |
Cod | 0.15–0.24 |
Catfish | 0.22–0.3 |
Flounder | 0.48 |
Grouper | 0.23 |
Mahi mahi | 0.13 |
Orange roughy | 0.028 |
Red snapper | 0.29 |
Shark | 0.83 |
King mackerel | 0.36 |
Hoki (blue grenadier) | 0.41 |
Gemfish | 0.40 |
Blue eye cod | 0.31 |
Sydney rock oysters | 0.30 |
Tuna, canned | 0.23 |
Snapper | 0.22 |
Barramundi, saltwater | 0.100 |
Giant tiger prawn | 0.100 |
For comparion, here are the omega-3 levels in some common non-fish foods.
Name | grams |
---|---|
Eggs, large regular | 0.109 |
Lean red meat | 0.031 |
Turkey | 0.030 |
Cereals, rice, pasta, etc. | 0.00 |
Fruit | 0.00 |
Milk regular | 0.00 |
Regular bread | 0.00 |
Vegetables | 0.00 |
Read more about this topic: Fish Oil
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