Sources
Main sources of oméga-3s
Omega-3 acids can be either of vegetable origin (rapeseed, nut and linseed oils), or animal origin (fish, fish oils, etc.). Long-chain omega-3 acids are present in fish, especially fatty fish such as mackerel, herring and salmon. There is very little omega-3 in meat (unless the animals have been fed partly on linseed).
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Omega-3 content in fish and shellfish
(quantities in grams per 100g portion) |
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Salmon, Atlantic, farmed, cooked without water or fat
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1.8
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Anchovy, European, canned in oil, drained
|
1.7
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Sardine, Pacific, canned in tomato sauce, drained with bone
|
1.4
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Herring, Atlantic, pickled
|
1.2
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Mackerel, Atlantic, cooked without water or fat
|
1.0
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Trout, rainbow, farmed, cooked without water or fat
|
1.0
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Swordfish, cooked without water or fat
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0.7
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Tuna, white, canned in water, boneless
|
0.7
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Pollock, Atlantic, cooked without water or fat
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0.5
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Flatfish (flounder and sole), cooked without water or fat
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0.4
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Halibut, Atlantic and Pacific, cooked without water or fat
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0.4
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Haddock, cooked without water or fat
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0.2
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Cod, Atlantic, cooked without water or fat
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0.1
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Mussel, blue, steamed
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0.7
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Oyster, Eastern, wild, cooked without water or fat
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0.5
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Scallop, various species, cooked without water or fat
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0.3
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Clam, various species, steamed
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0.2
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Shrimp, various species, steamed
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0.3
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Reference : USDA Nutrient Database for Standard Reference
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