List of omega-3 fatty acids

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Omega-3 fatty acids, also called ω−3 fatty acids or n−3 fatty acids,[1] are polyunsaturated fatty acids (PUFAs). Omega−3 fatty acids are important for normal metabolism.[2]

Mammals are unable to synthesize omega−3 fatty acids, but can obtain the shorter-chain omega−3 fatty acid ALA (18 carbons and 3 double bonds) through diet and use it to form the more important long-chain omega−3 fatty acids, EPA (20 carbons and 5 double bonds) and then from EPA, the most crucial, DHA (22 carbons and 6 double bonds).[2]

List of Omega-3 fatty acids[edit]

Common name Lipid name Chemical name
α-Linolenic acid (ALA) 18:3 (n−3) octadeca-9,12,15-trienoic acid
Stearidonic acid 18:4 (n−3) octadeca-6,9,12,15-tetraenoic acid
Eicosatetraenoic acid 20:4 (n−3) eicosa-8,11,14,17-tetraenoic acid
Eicosapentaenoic acid (EPA) 20:5 (n−3) eicosa-5,8,11,14,17-pentaenoic acid
Docosapentaenoic acid 22:5 (n−3) docosa-7,10,13,16,19-pentaenoic acid
Docosahexaenoic acid (DHA) 22:6 (n−3) docosa-4,7,10,13,16,19-hexaenoic acid

List of Foods with Omega-3 fatty acids[edit]

Grams of omega−3 per 3oz (85g) serving[3] [4]
Common name grams omega−3
Flax 11.4 [5]
Hemp 11.0
Herring, sardines 1.3–2
Mackerel: Spanish/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[5]
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
Red snapper 0.29
Shark 0.83
King mackerel 0.36
Hoki (blue grenadier) 0.41[5]
Gemfish 0.40[5]
Blue eye cod 0.31[5]
Sydney rock oysters 0.30[5]
Tuna, canned 0.23[5]
Snapper 0.22[5]
Mutton 0.12[6]
Eggs, large regular 0.109[5]
Strawberry or Kiwifruit 0.10-0.20
Broccoli 0.10-0.20
Barramundi, saltwater 0.100[5]
Giant tiger prawn 0.100[5]
Lean red meat 0.031[5]
Turkey 0.030[5]
Milk, regular 0.00[5]

List of Omega-3 oils[edit]

Oil Diet type ω−3 content
Avocado oil Fruit/Vegetable 0.03%
Olive oil Fruit/Vegetable 0.7%
Linseed oil Seed 51.9% – 55.2%
Hemp oil Seed 22%
Walnut oil Seed 14%
Canola oil Seed 9% - 11%
Soybean oil Seed 7% - 10%
Mustard oil Seed 6%
Pumpkin seed oil Seed 0.01% - 15% [7]
Algae oil Algae/Kelp
Fish oil Fish
Cod liver oil Fish
Shark liver oil Fish
Seal oil Pinniped
Krill oil Krill

See also[edit]


  1. ^ "Omega−3 fatty acids, fish oil, alpha-linolenic acid: Related terms". Omega−3 fatty acids, fish oil, alpha-linolenic acid. Mayo Clinic. Retrieved June 20, 2014.
  2. ^ a b "Omega−3 Fatty Acids and Health: Fact Sheet for Health Professionals". US National Institutes of Health, Office of Dietary Supplements. 2 November 2016. Retrieved 5 April 2017.
  3. ^ "Fish, Levels of Mercury and Omega−3 Fatty Acids". American Heart Association. Retrieved October 6, 2010.
  4. ^ Kris-Etherton, PM; Harris, WS; Appel, LJ (2002). "Fish Consumption, Fish Oil, Omega−3 Fatty Acids, and Cardiovascular Disease". Circulation. 106 (21): 2747–57. doi:10.1161/01.CIR.0000038493.65177.94. PMID 12438303.
  5. ^ a b c d e f g h i j k l m n "Omega−3 Centre". Omega−3 sources. Omega−3 Centre. Archived from the original on 2008-07-18. Retrieved 2008-07-27.
  6. ^ "Lamb, grass-fed".
  7. ^ Murkovic, M.; Hillebrand, A.; Winkler, J.; Leitner, E.; Pfannhauser, W. (1 September 1996). "Variability of fatty acid content in pumpkin seeds (Cucurbita pepo L.)". Zeitschrift für Lebensmittel-Untersuchung und -Forschung. 203 (3): 216–219. doi:10.1007/BF01192866. PMID 8873459.