Benefits of Omega 3 Fatty Oils, Omega 3 Foods

All about omega 3 fatty oils, foods high in omega 3, natural omega 3 sources, omega 3 benefits and side effects, omega 3 and weight loss.

Fat in our food can be divided into saturated and unsaturated fat. Unsaturated fat can be further divided down into several fats which include the omega fatty acids, known as 3, 6 and 9. These omega fatty acids can be sub-divided even further but we’ll keep this relevant to what you need to know about eating a healthy balanced diet and focus on omega 3 fatty oils.

Omega 3 fatty oils are split between what are known as ALA, EPA and DHA, without going into their long scientific names, but suffice to say that the omega 3 benefits are thought to derive from EPA and DHA. ALA has not been shown to be as beneficial to issues related to cardiovascular disease.

Omega 3 Food Sources

Foods high in omega 3 fatty oils are listed in the natural omega 3 chart below, where you can find the value of ALA, EPA and DHA, as well as their calories, fat and protein content per 100g (or 3.5oz) edible portion. All omega 3 foods are divided into groups: fish, shellfish, fish oils, eggs, vegetable oils, and vegetables. Fish high in omega 3 fatty oils include sardines, salmon, mackerel, tuna, herring, halibut, swordfish, etc. Non fish sources of omega 3 fatty oils include walnuts, flaxseeds, squash, kidney beans and of course no kitchen should be without olive oil. A number of foods can be found fortified with omega 3 fatty oils as well. Please note that vegetarian sources of omega 3 are less absorbent as they lack EPA and DHA omega 3 fatty oils.

Omega 3 Benefits

As well as protecting against cardiovascular disease, the health benefits of omega 3 fatty oils are thought to include lowering blood pressure with improved circulation, a reduction in pain from arthritis, certain cancers including breast and prostate, acting as an anti-inflammatory, boosting our immune system, improving our brain function and providing us with a longer healthier life. It should be stressed that there are innumerable research papers on the topic and it’s too soon to consider the omega 3 health benefits as conclusive.

The US Food and Drug Administration (FDA) says “scientific evidence indicates that these fatty acids may be beneficial in reducing coronary heart disease.” Fatty acids refer to EPA and DHA. The American Heart Association “recommends eating fish (particularly fatty fish) at least two times (two servings) a week.”

Omega 3 and Weight Loss

There are studies that have shown that the introduction of omega 3 fatty oils in our diet does increase the rate of weight loss when combined with exercise. In addition, other studies have shown that krill oil, krill are tiny fish rich in omega 3 fatty oils, are far better than fish oil at reducing our fat levels.

Omega 3 and Pregnancy

In the United Kingdom, the Food Standards Agency suggests women who are looking to become pregnant should limit their tuna intake and avoid marlin, swordfish and shark due to the development of the child’s nervous system related to mercury in fish. Omega 3 fatty oils are believed to be very beneficial to the development of your baby, whilst pregnant.

Is Omega 3 Pharmaceutical Grade - the Best Omega 3 Supplement?

Unfortunately our diet naturally provides more omega 6 than 3, so if your diet is not providing enough EPA and DHA, then you might want to consider omega 3 supplementation. When purchasing omega 3 tablets, make sure that it contains at least DHA and EPA omega 3.

Some omega 3 fish oil supplements have been marketed as pharmaceutical grade omega 3 fatty oils and the only supplements free of mercury and the other toxic substances. Please note that the use of the term “Pharmaceutical Grade” is inaccurate, misleading and used only for marketing purpose, as there is no established pharmaceutical standard against which the substance can be compared.

How Much Omega 3 is Enough?

There is no recommended daily intake (RDI) of omega 3 fatty oils, but both the American Heart Association and FDA recommend not exceeding 3 g per day. For women, 1.1 g and men 1.6g per day are probably enough.

Omega 3 Side Effects

If the intake of EPA and DHA exceeds 3 grams per day it may increase the possibility of: Cardiac risk: Talk to your doctor before taking omega 3 fatty oils if you suffer from congestive heart failure, insufficient blood flow to the heart, or angina pectoris.

Tips for Preserving Omega 3 Fatty Oils

Oils containing omega-3s should not be heated because of their fragile nature. Do not use any refined oil containing omega 3 fatty oils including avocado, canola, pumpkin, soy, or walnut oil, as refining will have denatured their heat sensitive omega-3s.

Omega 3 fatty oils have a limited shelf life and are easily destroyed by heat and light, so purchase only omega 3 oils in small quantities, check “best if used by” date stamp, buy oils in dark bottles and keep refrigerated. When purchasing omega 3 supplements, choose those that are molecularly distilled.

Natural Omega 3 Sources

Per 100 grams (3.5 oz) edible portion Navigate to the required section of the table by clicking the picture icon below.

Fish

Fish Oil

Eggs

Vegetable Oils

Vegetarian Sources

Fish
Fresh Fish
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Anchovy, European, canned in oil, drained solids	2113	17	763	1292	210	9.71	28.89
Carp, cooked, dry heat	902	346	305	146	162	7.17	22.86
Catfish, channel, farmed, cooked, dry heat	194	87	20	69	144	7.19	18.44
Catfish, channel, wild, cooked, dry heat	333	96	100	137	105	2.85	18.47
Cod, Atlantic, cooked, dry heat	172	1	4	154	105	0.86	22.83
Cod, Pacific, cooked, dry heat	166	1	42	118	85	0.50	18.73
Flatfish (flounder and sole species), cooked, dry heat	355	21	168	132	86	2.37	15.24
Haddock, cooked, dry heat	168	2	51	109	90	0.55	19.99
Halibut, Atlantic and Pacific, cooked, dry heat	268	13	80	155	111	1.61	22.54
Herring, Atlantic, cooked, dry heat	2217	132	909	1105	203	11.59	23.03
Herring, Pacific, cooked, dry heat	2418	73	1242	883	250	17.79	21.01
Mackerel, Atlantic, cooked, dry heat	1422	113	504	699	262	17.81	23.85
Mackerel, Pacific and jack, mixed species, cooked, dry heat	2070	64	653	1195	201	10.12	25.73
Mackerel, king, cooked, dry heat	423	0	174	227	134	2.56	26.00
Mackerel, spanish, cooked, dry heat	1457	116	294	952	158	6.32	23.59
Perch, mixed species, cooked, dry heat	375	15	101	223	117	1.18	24.86
Ocean perch, Atlantic, cooked, dry heat	292	19	75	186	96	1.87	18.51
Pike, northern, cooked, dry heat	182	27	42	95	113	0.88	24.69
Pike, walleye, cooked, dry heat	465	18	110	288	119	1.56	24.54
Pollock, Atlantic, cooked, dry heat	570	0	91	451	118	1.26	24.92
Pollock, walleye, cooked, dry heat	536	0	86	423	111	1.18	23.48
Salmon, Atlantic, farmed, cooked, dry heat	2260	113	690	1457	206	12.35	22.10
Salmon, Atlantic, wild, cooked, dry heat	2586	378	411	1429	182	8.13	25.44
Salmon, chinook, cooked, dry heat	2143	110	1010	727	231	13.38	25.72
Salmon, chum, cooked, dry heat	949	44	299	505	154	4.83	25.82
Salmon, coho, farmed, cooked, dry heat	1355	76	408	871	178	8.23	24.30
Salmon, coho, wild, cooked, dry heat	1114	55	401	658	139	4.30	23.45
Salmon, pink, cooked, dry heat	730	56	218	399	153	5.28	24.58
Salmon, sockeye, cooked, dry heat	988	86	268	524	169	6.69	25.40
Sea bass, mixed species, cooked, dry heat	859	0	206	556	124	2.56	23.63
Snapper, mixed species, cooked, dry heat	343	0	48	273	128	1.72	26.30
Swordfish, cooked, dry heat	1101	34	127	772	172	7.93	23.45
Tilapia, cooked, dry heat	240	45	5	130	128	2.65	26.15
Trout, rainbow, farmed, cooked, dry heat	1064	80	259	616	168	7.38	23.80
Trout, rainbow, wild, cooked, dry heat	1175	187	468	520	150	5.82	22.92
Trout, mixed species, cooked, dry heat	1370	199	259	677	190	8.47	26.63
Tuna, fresh, bluefin, cooked, dry heat	1478	1664	363	1141	184	6.28	29.91
Tuna, skipjack, fresh, cooked, dry heat	345	0	91	237	132	1.29	28.21
Tuna, yellowfin, fresh, cooked, dry heat	127	2	15	105	130	0.59	29.15
Canned Fish
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Anchovy, European, canned in oil, drained solids	2113	17	763	1292	210	9.71	28.89
Cod, Atlantic, canned, solids and liquid	171	1	4	153	105	0.86	22.76
Mackerel, jack, canned, drained solids	1377	43	434	796	156	6.30	23.19
Salmon, chum, canned, drained solids with bone	1314	49	473	702	141	5.50	21.43
Salmon, pink, canned, total can	1126	48	323	669	129	4.97	19.68
Salmon, pink, canned, drained solids	1214	48	334	743	138	5.02	23.10
Salmon, sockeye, canned, drained	1460	54	518	749	167	7.39	23.59
Salmon, red, canned, bones removed (Alaska Native)	1270	80	330	750	161	5.76	27.31
Sardine, Atlantic, canned in oil, drained solids with bone	1480	498	473	509	208	11.45	24.62
Sardine, Pacific, canned in tomato sauce, drained solids with bone	1692	235	532	864	185	10.45	20.86
Tuna, light, canned in oil, drained solids	202	74	27	101	198	8.21	29.13
Tuna, light, canned in water, drained solids	281	2	47	223	116	0.82	25.51
Tuna, white, canned in oil, drained solids	2113	204	66	178	186	8.08	26.53
Tuna, white, canned in water, drained solids	951	71	233	629	128	2.71	23.62
Shellfish
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Clam, mixed species, cooked, moist heat	396	8	138	146	148	1.95	25.55
Crab, Alaska king, cooked, moist heat	458	14	295	118	97	1.54	19.35
Crab, blue, cooked, moist heat	186	9	101	67	83	0.74	17.88
Crab, dungeness, cooked, moist heat	407	0	281	113	110	1.24	22.32
Crab, queen, cooked, moist heat	490	3	332	145	115	1.15	23.72
Crayfish, mixed species, farmed, cooked, moist heat	184	22	124	38	87	1.30	17.52
Crayfish, mixed species, wild, cooked, moist heat	194	28	119	47	82	1.20	16.77
Lobster, northern, cooked, moist heat	251	50	117	78	89	0.86	19.00
Spiny lobster, mixed species, cooked, moist heat	534	10	341	139	143	1.94	26.41
Mussel, blue, cooked, moist heat	866	40	276	506	172	4.48	23.80
Scallop, mixed species, cooked, breaded and fried	361	156	86	103	216	10.94	18.07
Scallop, (bay and sea), cooked, steamed	187	6	72	104	111	0.84	20.54
Shrimp, mixed species, cooked, breaded and fried	535	267	109	124	242	12.28	21.39
Shrimp, mixed species, cooked, moist heat	300	12	135	141	119	1.70	22.78
Squid, mixed species, cooked, fried	646	100	162	380	175	7.48	17.94
Fish Oil
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Cod Liver	19736	935	6898	10968	902	100	0
Herring fish oil	11861	763	6273	4206	902	100	0
Menhaden	28135	1490	13168	8562	902	100	0
Salmon	35307	1061	13023	18232	902	100	0
Sardine	24093	1327	10137	10656	902	100	0
Eggs and Egg Products
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Egg, whole, cooked, hard-boiled	78	35	5	38	155	10.61	12.58
Egg, whole, cooked, scrambled	182	134	0	43	149	10.98	9.99
Egg, whole, cooked, poached	113	48	0	58	143	9.47	12.51
Egg, whole, cooked, fried	207	137	0	63	196	14.84	13.61
Egg, whole, cooked, omelet	188	133	0	49	154	11.66	10.57
Vegetable Oil
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Canola oil	9137	9137	0	0	884	100	0
Corn oil	1161	1161	0	0	884	100	0
Cottonseed oil	200	200	0	0	884	100	0
Flaxseed oil	53300	53300	0	0	884	100	0
Olive oil	761	761	0	0	884	100	0
Palm oil	200	200	0	0	884	100	0
Rice bran oil	1600	1600	0	0	884	100	0
Sesame oil,	300	300	0	0	884	100	0
Soybean oil	6789	6789	0	0	884	100	0
Sunflower oil, high oleic (70% and over)	192	192	0	0	884	100	0
Sunflower oil, linoleic (approx. 65%)	0	0	0	0	884	100	0
Sunflower oil, linoleic (less than 60%)	200	200	0	0	884	100	0
Vegetarian Omega 3 Sources
Omega 3 Foods	Total n-3 (mg)	ALA (mg)	EPA (mg)	DHA (mg)	Calories (kcal)	Total Fat (g)	Protein (g)
Avocados, raw, all commercial varieties	111	111	0	0	160	14.66	2.00
Soybeans, green, cooked, boiled, drained, without salt	354	354	0	0	141	6.40	12.35
Soybeans, mature cooked, boiled, without salt	598	598	0	0	173	8.97	16.64
Walnuts	9080	9080	0	0	654	65.21	15.23
Hazelnuts	87	87	0	0	628	60.75	14.95
Pine nuts	112	112	0	0	673	68.37	13.69
Pecans	986	986	0	0	691	71.97	9.17
Pistachio nuts	259	259	0	0	562	45.39	20.27
Macadamia nuts	206	206	0	0	718	75.77	7.91
Sesame seeds	376	376	0	0	573	49.67	17.73
Pumpkin seeds	120	120	0	0	559	49.05	30.23
Kale, raw	180	180	0	0	50	0.70	3.30
Collards, raw	108	108	0	0	30	0.42	2.45
Broccoli, raw	21	21	0	0	34	0.37	2.82
Parsley, fresh	8	8	0	0	36	0.79	2.97
Cabbage, savoy, raw	28	28	0	0	27	0.10	2.00
Spinach, raw	138	138	0	0	23	0.39	2.86
Barley, pearled, cooked	21	21	0	0	123	0.44	2.26
Cabbage, chinese (pak-choi), raw	55	55	0	0	13	0.20	1.50
Cabbage, chinese (pe-tsai), raw	57	57	0	0	16	0.20	1.20
Cabbage, red, raw	45	45	0	0	31	0.16	1.43
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	46	46	0	0	24	0.18	1.21
Beans, kidney, all types, mature seeds, cooked, boiled, without salt	170	170	0	0	127	0.50	8.67

Additional Weight Loss Resources:

Balanced Diet

Calories in Fish

Italian Fish Soup Recipe

Calories in Seafood

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