List of omega-3 fatty acids


Omega-3 fatty acids, also called ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids. Omega−3 fatty acids are important for normal metabolism.
Mammals are unable to synthesize omega−3 fatty acids, but can obtain the shorter-chain omega−3 fatty acid ALA through diet and use it to form the more important long-chain omega−3 fatty acids, EPA and then from EPA, the most crucial, DHA.

List of omega-3 fatty acids

Common nameLipid nameChemical name
α-Linolenic acid '18:3 octadeca-9,12,15-trienoic acid
Stearidonic acid 18:4 octadeca-6,9,12,15-tetraenoic acid
Eicosatetraenoic acid 20:4 eicosa-8,11,14,17-tetraenoic acid
Eicosapentaenoic acid '20:5 eicosa-5,8,11,14,17-pentaenoic acid
Docosapentaenoic acid 22:5 docosa-7,10,13,16,19-pentaenoic acid
Docosahexaenoic acid 22:6 docosa-4,7,10,13,16,19-hexaenoic acid
Tetracosahexaenoic acid 24:6 tetracosa-6,9,12,15,18,21-hexaenoic acid

List of foods with omega-3 fatty acids

Common namegrams omega−3
Flax11.4
Hemp11.0
Herring, sardines1.3–2
Mackerel: Spanish/Atlantic/Pacific1.1–1.7
Salmon1.1–1.9
Halibut0.60–1.12
Tuna0.21–1.1
Swordfish0.97
Greenshell/lipped mussels0.95
Tilefish0.9
Tuna 0.17–0.24
Pollock0.45
Cod0.15–0.24
Catfish0.22–0.3
Flounder0.48
Grouper0.23
Mahi mahi0.13
Red snapper0.29
Shark0.83
King mackerel0.36
Hoki (blue grenadier)0.41
Gemfish0.40
Blue eye cod0.31
Sydney rock oysters0.30
Tuna, canned0.23
Snapper0.22
Mutton0.12
Eggs, large regular0.109
Strawberry or Kiwifruit0.10-0.20
Broccoli0.10-0.20
Barramundi, saltwater0.100
Giant tiger prawn0.100
Lean red meat0.031
Turkey0.030
Milk, regular0.00

List of omega-3 oils

OilDiet typeω−3 content
Avocado oilFruit/Vegetable0.03%
Olive oilFruit/Vegetable0.7%
Linseed oil/Flaxseed oilSeed51.9% – 55.2%
Hemp oilSeed22%
Walnut oilSeed14%
Canola oilSeed9% - 11%
Soybean oilSeed7% - 10%
Mustard oilSeed6%
Pumpkin seed oilSeed0.01% - 15%
Algae oilAlgae/Kelp-
Fish oilFish-
Cod liver oilFish-
Shark liver oilFish-
Seal oilPinniped-
Krill oilKrill-
Perilla oilSeed-