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Which foods are good sources for Omega 3s?

Under the right circumstances, our body transforms Alpha-Linolenic Acid (ALA) into other omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, even if we consume large amounts of plant-based ALA, our body converts ALA into EPA and DHA at a “very low ratio,” and only when there is a satisfactory supply of enzymes (vitamin B3, vitamin B6, vitamin C, zinc, magnesium, etc.). If we are deficient in one or more of these nutrients, our body may not be able to produce optimal amounts of EPA and DHA, even when our ALA intake is sufficient.

Our body’s ability to make EPA and DHA from ALA depends partly on the other types of fat that we eat. One of those other fat types is omega-6 fat which are more plentiful in foods than omega-3 fats. Because they are more plentiful, we often find ourselves consuming much more of them. Yet high consumption of omega-6 fats can directly reduce the amount of ALA that our body converts into EPA and DHA.

The beef-and-pork-themed American diet is extremely high in omega-6 fatty acids. Although omega-6s are essential for health, the ideal ratio of omega-6 to omega-3 should be about 4 to 1. Today that ratio has been distorted to about 20 to 1. We all need to be little careful because this is all about ratio. Otherwise, too many omega-3s, like a blood thinner, can lead to hemorrhagic stroke.

EPAs and DHAs are also typically found in seafood. Foods high in Omega 3 fatty acids include sea weed, flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood, and leeks. Find out more about the types of Omega 3s here. And you will find out about the benefits of Omega 3s here.

 

Now let’s have a look at the foods which are good source for Omega 3s.

 

Docosahexaenoic acid (DHA) + Eicosapentaenoic acid (EPA) Content of Fish and Seafood
Source (100 g portion)
DHA + EPA (g)
Fish
Anchovy, European, raw 1.449
Carp, cooked, dry heat 0.451
Catfish, channel, farmed, cooked, dry heat 0.177
Cod, Atlantic , cooked, dry heat 0.158
Eel, mixed species, cooked, dry heat 0.189
Flatfish (flounder and sole), cooked, dry heat 0.501
Haddock, cooked, dry heat 0.238
Halibut, Atlantic and Pacific, cooked, dry heat 0.465
Herring, Atlantic , cooked, dry heat 2.014
Mackerel, Pacific and jack, mixed species, cooked, dry heat 1.848
Mullet, striped, cooked, dry heat 0.328
Perch, mixed species, cooked, dry heat 0.324
Pike, northern, cooked, dry heat 0.137
Pollock, Atlantic , cooked, dry heat 0.542
Salmon, Atlantic , farmed, cooked, dry heat 2.147
Sardine, Atlantic , canned in oil, drained solids with bone 0.982
Sea bass, mixed species, cooked, dry heat 0.762
Shark, mixed species, raw 0.843
Snapper, mixed species, cooked, dry heat 0.321
Swordfish, cooked, dry heat 0.819
Trout, mixed species, cooked, dry heat 0.936
Tuna, skipjack, fresh, cooked, dry heat 0.328
Whiting, mixed species, cooked, dry heat 0.518
Crustaceans
Crab, Alaska king, cooked, moist heat 0.413
Shrimp, mixed species, cooked, moist heat 0.315
Spiny lobster, mixed species, cooked, moist heat 0.48
Mollusks
Clam, mixed species, cooked, moist heat 0.284
Conch, baked or broiled 0.12
Mussel, blue, cooked, moist heat 0.782
Octopus, common, cooked, moist heat 0.314
Oyster, eastern, farmed, cooked, dry heat 0.44
Scallop, mixed species, cooked, breaded and fried 0.18

 

 

Alpha-Linolenic Acid (ALA) Content of Plant-based Foods
Source (100 g raw edible portion)
ALA (g)
Nuts and Seeds
Almonds 0.4
Beechnuts (dried) 1.7
Butternuts (dried) 8.7
Chia seeds (dried) 3.9
Flaxseed 22.8
Hickory nuts (dried) 1
Mixed nuts 0.2
Peanuts 0.003
Pecans 0.7
Soybean kernels (not recommended for ketogenic diet) 1.5
Walnuts, black 3.3
Walnuts, English and Persian 6.8
Vegetables
Beans, navy, sprouted (cooked) 0.3
Beans, pinto, sprouted (cooked) 0.3
Broccoli (raw) 0.1
Cauliflower (raw) 0.1
Kale (raw) 0.2
Leeks (freeze-dried) 0.7
Lettuce, butterhead 0.1
Lettuce, red leaf 0.1
Mustard 0.1
Purslane 0.4
Radish seeds, sprouted (raw) 0.7
Seaweed, Spirulina (dried) 0.8
Soybeans, green (raw) (not recommended for ketogenic diet) 3.2
Soybeans, mature seeds, sprouted (cooked) 2.1
Spinach (raw) 0.1
Legumes (not recommended for ketogenic diet)
Beans, common (dry) 0.6
Chickpeas (dry) 0.1
Cowpeas (dry) 0.3
Lentils (dry) 0.1
Lima beans (dry) 0.2
Peas, garden (dry) 0.2
Soybeans (dry) 1.6
Grains (not recommended for ketogenic diet)
Barley, bran 0.3
Corn, germ 0.3
Oats, germ 1.4
Rice, bran 0.2
Wheat, bran 0.2
Wheat, germ 0.7
Wheat, hard red Winter 0.1
Fruit
Avocados, California (raw) 0.1
Raspberries (raw) 0.1
Strawberries (raw) 0.1

 

 

Top 100 Sources of Docosahexaenoic acid (DHA) per calorie
Food name
DHA per calorie
Calories
caviar, black & red, granular 0.014394 10.7
mackerel, salted 0.009721 16.5
roe, mixed species, raw 0.009531 6.4
roe, mxd sp, ckd, dry heat 0.008564 7.1
salmon, atlantic, wild, raw 0.007852 7.2
salmon, atlantic, wild, ckd, dry heat 0.007852 7.2
mackerel, spanish, raw 0.007281 7.2
salmon, atlantic, farmed, ckd, dry heat 0.007073 9.3
whitefish, mxd sp, raw 0.007022 7
whitefish, mxd sp, ckd, dry heat 0.007012 7
anchovy, european, raw 0.006954 6.4
jellyfish, dried, salted 0.006944 6.5
mackerel, atlantic, raw 0.006834 11
shad, american, raw 0.006706 11.6
tuna, frsh, bluefin, ckd, dry heat 0.006201 6.2
tuna, fresh, bluefin, raw 0.006181 6.2
anchovy, european, cnd in oil, drnd sol 0.006152 7.3
bass, striped, ckd, dry heat 0.006048 5.5
bass, striped, raw 0.006031 5.5
mackerel, spanish, ckd, dry heat 0.006025 6.7
beef, var meats&by-products, brain, raw 0.005951 13.2
mackerel, pacific & jack, mxd sp, ckd, dry heat 0.005945 7.8
mackerel, pacific & jack, mxd sp, raw 0.005899 7.9
salmon, pink, cnd, wo/salt, sol w/bone & liq 0.005799 7
beef, var meats & by-products, brain, ckd, simmrd 0.005662 12.9
herring, atlantic, raw 0.005456 8.8
herring, atlantic, ckd, dry heat 0.005443 8.8
herring, atlantic, kippered 0.005433 8.8
fish, salmon, pink, cnd, drnd sol 0.005384 6
salmon, atlantic, farmed, raw 0.005308 10.2
salmon, chinook, raw 0.005274 9
fish, salmon, pink, cnd, total can contents 0.005186 6.6
salmon, coho, farmed, raw 0.005131 7.5
mackerel, jack, cnd, drnd sol 0.005103 6.7
fish, salmon, pink, cnd, drnd sol, wo/skn & bones 0.005007 5.5
tilefish, cooked, dry heat 0.004986 6
fish, salmon, chum, cnd, drnd sol w/bone 0.004979 6.6
salmon,chum,cnd,wo/salt,drnd sol w/bone 0.004979 6.6
tuna, white, cnd in h2o, drnd sol 0.004914 5.4
tuna, white, cnd in h2o, wo/salt, drnd sol 0.004914 5.4
salmon, coho, farmed, ckd, dry heat 0.004893 7.3
salmon, sockeye, raw 0.004796 6.7
salmon, coho, wild, ckd, dry heat 0.004734 5.9
lamb, var meats & by-products, brain, ckd, pan-fried 0.004689 16.1
fish,salmon,sockeye,untreated,raw 0.004672 5.8
sardine, pacific, cnd in tomato sau, drnd sol w/bone 0.00467 8.9
fish, salmon, sockeye, untreated, ckd 0.004559 5.7
salmon, sockeye, cnd, total can contents 0.004542 7.4
salmon, coho, wild, ckd, moist heat 0.004516 6.7
salmon, coho, wild, raw 0.004493 6.8
swordfish, raw 0.004493 7.3
swordfish, cooked, dry heat 0.004488 7.3
fish, salmon, sockeye, cnd, drnd sol 0.004485 7.1
sea bass, mxd sp, ckd, dry heat 0.004484 5.2
sea bass, mxd sp, raw 0.004474 5.3
salmon, sockeye, cnd, drnd sol, wo/skn & bones 0.004424 6
salmon, sockeye, cnd, wo/salt, drnd sol w/bone 0.00434 7.5
smelt, rainbow, ckd, dry heat 0.004323 5.5
smelt, rainbow, raw 0.004309 5.5
bluefish,raw 0.004185 6.2
bluefish, cooked, dry heat 0.004182 6.2
lamb, var meats & by-products, brain, ckd, brsd 0.004069 11.6
shark, mixed species, raw 0.004054 6.2
lamb, var meats & by-products, brain, raw 0.004016 11.7
pollock, atlantic, ckd, dry heat 0.003822 4.7
fish, pollock, alaska, ckd, dry heat 0.003811 4.7
pollock, atlantic, raw 0.003804 4.7
squid, mixed species, raw 0.003717 5.9
sablefish, raw 0.003682 14.5
sablefish, cooked, dry heat 0.00368 14.5
sablefish, smoked 0.003677 14.6
trout, rainbow, farmed, ckd, dry heat 0.003667 7.1
trout, rainbow, farmed, raw 0.00366 7.1
tilefish, raw 0.003594 5.5
trout, mixed species, raw 0.003568 7.1
trout, mxd sp, ckd, dry heat 0.003563 7.1
pork, frsh, var meats & by-products, brain, raw 0.003543 12.4
herring, pacific, raw 0.003533 11.9
herring, pacific, ckd, dry heat 0.003532 11.9
trout, rainbow, wild, raw 0.003529 5.8
trout, rainbow, wild, ckd, dry heat 0.003467 6.5
cisco, smoked 0.003458 10.8
oyster, eastern, farmed, raw 0.003441 11.3
beef, var meats & by-products, brain, ckd, pan-fried 0.003418 15.6
oyster, eastern, canned 0.003353 9.6
pork, frsh, var meats & by-products, brain, ckd, brsd 0.003333 11.4
spot, raw 0.003333 6.6
spot, cooked, dry heat 0.003329 6.7
wolffish, atlantic, ckd, dry heat 0.003293 5.5
wolffish, atlantic, raw 0.003292 5.5
salmon, chum, raw 0.003283 6
salmon, chum, ckd, dry heat 0.003279 6
salmon, chinook, ckd, dry heat 0.003147 9
sucker, white, raw 0.003141 5.5
bass, freshwater, mxd sp, ckd, dry heat 0.003137 6
bass, frsh h2o, mxd sp, raw 0.003132 6
sucker, white, ckd, dry heat 0.003118 5.5
salmon, sockeye, ckd, dry heat 0.003101 6.7
oyster, pacific, raw 0.003086 8.6
oyster, pacific, ckd, moist heat 0.003067 8.6

 

 

 

 

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