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Usage Note

• Nutrition data are calculated per 100g of food weight.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Omega-3 (mg)

Fish Oil and Omega-3 Fatty Acids

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.

Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. They might also be combined with calcium, iron, or vitamins A, B1, B2, B3, C, or D.

Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.

Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Some people use fish oil for dry eyes, glaucoma, and age-related macular degeneration (AMD), a very common condition in older people that can lead to serious sight problems.

Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancy such as miscarriage, high blood pressure late in pregnancy, and early delivery.

Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), certain diseases related to pain and swelling such as psoriasis, and preventing weight loss caused by some cancer drugs.

Fish oil is sometimes used after heart transplant surgery to prevent high blood pressure and kidney damage that can be caused by the surgery itself or by drugs used to reduce the chances that the body will reject the new heart. Fish oil is sometimes used after coronary artery bypass surgery. It seems to help keep the blood vessel that has been rerouted from closing up.

When fish oil is obtained by eating fish, the way the fish is prepared seems to make a difference. Eating broiled or baked fish appears to reduce the risk of heart disease, but eating fried fish or fish sandwiches not only cancels out the benefits of fish oil, but may actually increase heart disease risk.

Our Omega Fatty Acids Online Databases

We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:

• The Definitive Omega 3 Nutrient Database. DHA, EPA, DPA, ALA, ETE and total Omega 3 values of about 5,000 foods.
• Omega 3 Food Sources. The key difference between this web app and the above web app is that the other focuses on the individual omega 3 fatty acids while this web app provides the macronutrient contents together with the total omega 3 content of each food.
• Omega 6 Food Sources
• Omega 6 / Omega 3 Ratio. Unique calculator providing these ratios for several thousand foods.
• Omega-9 Oleic Acid Food Sources
• Teneur en oméga 3 des aliments
• Teneur en oméga 6 des aliments

Food Sources of Omega-3

List of foods highest in omega-3. Omega-3 content is in mg per 100 g of food weight.

Omega 3 (mg)

Foods Rich in Omega 3

56018

Vegetable oil, flaxseed (linseed)

35300

Fish oil, salmon

28545

Animal fat, native, bearded seal, oil (oogruk oil)

28120

Fish oil, menhaden

24070

Fish oil, sardine

23135

Seeds, flaxseeds (linseeds), whole and ground

19710

Fish oil, cod liver

17550

Seeds, chia seeds, dried

11840

Fish oil, herring

10400

Vegetable oil, walnut

9130

Vegetable oil, canola

9080

Nuts, walnuts, English or Persian, dried

9050

Vegetable oil, canola and soybean

8710

Nuts, butternuts (long walnuts), dried

7120

Margarine, tub, canola oil (non-hydrogenated), Healthy Attitude Omega-3, LACTANTIA

6900

Vegetable oil, wheat germ

6780

Vegetable oil, soybean

6770

Caviar, black and red, granular

6353

Margarine, tub, with olive oil, Becel

6105

Margarine, tub, canola oil (non-hydrogenated), NUVEL

5890

Vegetable oil, mustard

5790

Vegetable oil, corn and canola

5741

Margarine, tub, olive oil (non-hydrogenated), OLIVINA

5591

Margarine, tub, canola oil (non-hydrogenated), President's Choice, CELEB

5352

Margarine, tub, soya oil (non-hydrogenated), FLEISCHMANN'S

5274

Margarine, tub, olive, FLEISCHMANN

5247

Margarine, tub, canola oil (non-hydrogenated), Healty Attitude, Lactantia

5235

Margarine, tub, soya oil (non-hydrogenated), unsalted, FLEISCHMANN'S

5150

Mackerel, salted

Omega 3 (mg)

Foods Rich in Omega 3

5130

Vegetable oil, soybean lecithin

5043

Margarine, tub, composite, non-hydrogenated

4970

Salad dressing, mayonnaise, no cholesterol

4947

Margarine, tub, soya oil (non-hydrogenated), IMPERIAL

4786

Margarine, tub, composite, unsalted

4745

Margarine, tub, soya oil (non-hydrogenated), I CAN'T BELIEVE IT'S NOT BUTTER

4700

Salad dressing, mayonnaise, commercial, regular

4678

Margarine, tub, composite

4529

Salmon, native, king or chinook, smoked, brined

4488

Margarine, tub, canola, COUNTRY CROCK

4212

Margarine, tub, canola and safflower oils (non-hydrogenated), BECEL

4199

Margarine, tub, soya, MIRAGE

4113

Margarine, tub, canola and safflower oils (non-hydrogenated), unsalted, BECEL

4065

Margarine, tub, canola and soya, PARKAY

3870

Salad dressing, peppercorn dressing, commercial, regular

3860

Salad dressing, caesar dressing, regular

3854

Margarine, tub, soya oil (liquid and hydrogenated), SMART CHOICE

3814

Margarine, tub, soya oil (liquid and hydrogenated), THIBAULT

3794

Margarine, tub, canola and soya oils (liquid and hydrogenated), NO NAME

3771

Margarine, stick, corn and canola, FLEISCHMANN

3713

Margarine, tub, soya oil (liquid and hydrogenated), Selection, MERITE

3674

Arctic char, native, skin, raw

3629

Margarine, tub, soya, GOLDEN GATE

3623

Margarine, tub, soya and canola oils (liquid and hydrogenated), SMART CHOICE

3597

Margarine, tub, 80% unspecified vegetable oils (liquid and hydrogenated), COMPLIMENTS

3500

Margarine, tub, soya oil (liquid and hydrogenated+buttermilk solids), LACTANTIA

3449

Margarine, tub, soya oil (liquid and hydrogenated), MIRAGE

3371

Shad, American, baked or broiled

3345

Margarine, tub, canola oil (liquid and hydrogenated), SMART CHOICE

3337

Margarine, tub, canola oil (liquid and hydrogenated), COMPLIMENTS

3190

Salad dressing, blue cheese, commercial, regular

Omega 3 (mg)

Foods Rich in Omega 3

3190

Shortening, special purpose, baking

3162

Margarine, tub, soya oil (liquid and hydrogenated), NO NAME

3108

Roe, mixed species, baked or broiled

3100

Burbot (loche), native, eggs, raw

3060

Salad dressing, ranch dressing, commercial, regular

2900

Arctic char, native, meat and skin, dried

2900

Arctic char, native, meat, dried

2800

Shortening, industrial, for frying (liquid), soybean

2730

Salad dressing, french, commercial, regular

2730

Salad dressing, green goddess, regular

2701

Margarine, tub, unspecified vegetable oils (hydrogenated), CHEFMASTER

2668

Goose, wild (Canada goose), native, meat, smoked, dried

2667

Margarine-like spread, tub or bottle, vegetable oil, 60% fat

2650

Mackerel, atlantic, raw

2630

Shad, American, raw

2609

Salmon, atlantic, farmed, baked or broiled

2579

Margarine-like spread, tub or bottle, vegetable oil, 60% fat, unsalted

2560

Salmon, atlantic, wild, baked or broiled

2532

Salmon, native, king or chinook, kippered, canned

2490

Salmon, atlantic, farmed, raw

2426

Roe, mixed species, raw

2410

Herring, pacific, baked or broiled

2400

Salmon, native, eggs, raw

2370

Smelt, dried

2350

Herring, atlantic, kippered

2350

Salad dressing, thousand island, commercial, regular

2332

Margarine, tub, soya oil (non-hydrogenated), calorie reduced (40% fat), I CAN'T BELIEVE IT'S NOT BUTTER

2320

Salmon, chinook (spring), raw

2300

Salad dressing, bacon and tomato

2300

Alewife, with bone, baked or broiled

Omega 3 (mg)

Foods Rich in Omega 3

2300

Animal fat, mutton tallow

2200

Shortening, special purpose, cake and icing (frosting)

2200

Herring, atlantic, baked or broiled

2170

Sablefish (black cod), smoked

2130

Salmon, chinook (spring), baked or broiled

2120

Salad dressing, mayonnaise, reduced fat , cholesterol-free

2120

Salmon, sockeye (red), canned, solids with bone and liquid, salted

2110

Sablefish (black cod), baked or broiled

2100

Anchovy, european, canned with olive oil, drained solids

2096

Salmon, native, tipnuk, fermented

2050

Mackerel, pacific and jack, mixed species, baked or broiled

2040

Salad dressing, mayonnaise, made with tofu

2030

Whitefish, lake, native, baked

2022

Salmon, coho, farmed, baked or broiled

2000

Nuts, walnuts, black, dried

2000

Salad dressing, coleslaw

2000

Salad dressing, mayonnaise type, commercial, regular

2000

Salad dressing, mayonnaise, reduced fat, no cholesterol

2000

Salmon, atlantic, wild, raw

2000

Salad dressing, sesame seed, regular

1982

Margarine, tub, canola and safflower oils (non-hydrogenated), calorie reduced (40% fat), BECEL

1941

Salmon, pink (humpback), canned, solids with bone and liquid, unsalted

1941

Salmon, pink (humpback), canned, solids with bone and liquid, salted

1910

Salad dressing, mayonnaise, reduced fat

1900

Burbot (loche), native, liver, raw

1900

Salad dressing, french, homemade, unspecified oil

1860

Herring, pacific, raw

1850

Salmon, coho, wild, poached

1835

Whitefish, native, smoked, dried

1790

Vegetable oil, oat

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