Major Sources of Omega-3s: DHA and EPA

Seafood for Omega-3

Omega- 3 is a crucial nutrient that keeps you healthy as well as helps you in the proper functioning of your body and brain. We should consume omega-3 containing foods to meet our daily requirements. In non-vegan foods- Meat, pastured eggs contain omega-3s, but various seafoods are the major sources of omega-3s.

The most important types of Omega-3: ALA (alpha-linolenic acid), DHA (eicosapentaenoic acid), EPA (docosahexaenoic acid) There are a lot of non-vegetarian food items that are rich in omega-3 fatty acids, primarily in DHA and EPA.

In this article, we will discuss major sources of DHA and EPA omega-3 containing foods. The following seafood is the best source of DHA and EPA omega-3s, Especially fatty fish. The serving size for each of the fish listed below is 3 ounces.

Major Sources of Omega-3s

major sources of omega-3s

Here is the list of some of the major sources of omega-3s fatty acids. Which mainly contain the DHA and EPA components of omega-3.

Mackerel- contains 0.59 g of DHA and 0.43 g of EPA

Mackerel is a small, fatty fish that is usually smoked and eaten for breakfast. It is high in selenium and vitamin B-12, in addition to omega-3s.

Salmon- contains 1.24 g of DHA and 0.59 g of EPA

Salmon is one of the most popular and nutrient-dense seafood available. It also contains a higher amount of protein, magnesium, potassium, selenium, and vitamin B5.

Sardines- contain 0.74 g of DHA and 0.45 g of EPA

Sardines are tiny, oily fish that you can easily get in cans and enjoy as a snack or appetizer. They are also a good source of vitamin B12, vitamin D, and selenium.

Trout- contains 0.44 g of DHA and 0.40 g of EPA

There are many varieties of trout but rainbow trout are one of the most popular and nutritious fish. In addition to omega-3 fatty acids, trout is a rich source of protein, potassium, and vitamin D.

Seabass- contains 0.47 g of DHA and 0.18 g of EPA

The term “sea bass” refers to a number of marine fish species. Many fish species from various families have been given the name sea bass. Seabass is a very popular fish in Japan. It is a good source of omega-3, protein, and selenium.

Shrimp- contains 0.12 g of DHA and 0.12 g of EPA

It is a great source of low carbs, low fat, and high protein seafood. Shrimp is also loaded with phosphorous, copper, zinc, magnesium, calcium potassium, iron, and manganese. People throughout the world eat shrimp as an appetizer as well as the main course.

Oysters- contain 0.14 g of ALA , 0.23 g of DHA and 0.30 g of EPA

Oysters are popular seafood served as an appetizer or snack in restaurants. Oysters, unlike many other seafood sources, contain all three major types of omega-3 fatty acids. They are also a good source of vitamin D, vitamin B12, zinc, copper, and manganese.


Tuna, Major sources of omega-3s
Major sources of omega-3s

Tuna has many different verities that contain varying amounts of Omega 3. It is a rich source of protein and also contains vitamin A, vitamin B-complex, vitamin D, iron selenium, and phosphorus.

Which Sea Food Contains Highest Omega-3?

There are several kinds of seafood that contain a high amount of omega -3s. Fattier fish have more than 5% fat. Seafood with the highest omega-3 content generally has a firmer texture, a richer taste, and a darker color. They are ideal for air frying, grilling, poaching, baking, and even microwave cooking.


Omega-3 is an essential nutrient for your body but in many cases, it may cause harm to you. Avoid taking Omega-3 in any condition without a doctor’s prescription.

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