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OMEGA-3 FATTY ACIDS
CONTENT IN FISH AND SEAFOOD
PER 100 GRAM PORTION
ALA (g) EPA (g) DHA (g) Total
FINFISH
Anchovy, European 0.5 0.9 1.4
Bass, freshwater Tr 0.1 0.2 0.3
Bass, striped Tr 0.2 0.6 0.8
Bluefish 0.4 0.8 1.2
Burbot -- 0.1 0.1 0.2
Capelin 0.1 0.6 0.5 1.2
Carp 0.3 0.2 0.1 0.6
Catfish, brown bullhead 0.1 0.2 0.2 0.5
Catfish, channel Tr 0.1 0.2 0.3
Cisco 0.1 0.1 0.3 0.5
Cod, Atlantic Tr 0.1 0.2 0.3
Cod, Pacific Tr 0.1 0.1 0.2
Croaker, Atlantic Tr 0.1 0.1 0.2
Dogfish, spiny 0.1 0.7 1.2 2.0
Dolphinfish Tr Tr 0.1 0.1
Drum, black Tr 0.1 0.1 0.2
Drum, freshwater 0.1 0.2 0.3 0.6
Eel, European 0.7 0.1 0.1 0.9
Flounder, unspecified Tr 0.1 0.1 0.2
Flounder, yellowtail Tr 0.1 0.1 0.2
Grouper, jewfish Tr Tr 0.3 0.3
Grouper, red -- Tr 0.2 0.2
Haddock Tr 0.1 0.1 0.2
Hake, Atlantic Tr Tr Tr 0.0
Hake, Pacific Tr 0.2 0.2 0.4
Hake, red -- 0.1 0.1 0.2
Hake, silver 0.1 0.2 0.3 0.6
Hake, unspecified -- 0.1 0.4 0.5
Halibut, Greenland Tr 0.5 0.4 0.9
Halibut, Pacific 0.1 0.1 0.3 0.5
Herring, Atlantic 0.1 0.7 0.9 1.7
Herring, Pacific 0.1 1.0 0.7 1.8
Herring, round 0.1 0.4 0.8 1.3
Mackerel, Atlantic 0.1 0.9 1.6 2.6
Mackerel, chub 0.3 0.9 1.0 2.2
Mackerel, horse Tr 0.3 0.3 0.6
Mackerel, Japanese horse 0.1 0.5 1.3 1.9
Mackerel, king -- 1.0 1.2 2.2
Mullet, striped 0.1 0.3 0.2 0.6
Mullet, unspecified Tr 0.5 0.6 1.1
Ocean perch Tr 0.1 0.1 0.2
Perch, white 0.1 0.2 0.1 0.4
Perch, yellow Tr 0.1 0.2 0.3
Pike, northern Tr Tr 0.1 0.1
Pike, walleye Tr 0.1 0.2 0.3
Plaice, European Tr 0.1 0.1 0.2
Pollock -- 0.1 0.4 0.5
Pompano, Florida -- 0.2 0.4 0.6
Ratfish Tr Tr 0.1 0.1
Rockfish, brown Tr 0.3 0.4 0.7
Rockfish, canary Tr 0.2 0.3 0.5
Rockfish, unspecified Tr 0.2 0.3 0.5
Sablefish 0.1 0.7 0.7 1.5
Salmon, Atlantic 0.2 0.3 0.9 1.4
Salmon, Chinook 0.1 0.8 0.6 1.5
Salmon, chum 0.1 0.4 0.6 1.1
Salmon, coho 0.2 0.3 0.5 1.0
Salmon, pink Tr 0.4 0.6 1.0
Salmon, sockeye 0.1 0.5 0.7 1.3
Saury 0.1 0.5 0.8 1.4
Scad, Muroaji 0.1 0.5 1.5 2.1
Scad, other -- Tr Tr 0.0
Sea bass, Japanese Tr 0.1 0.3 0.4
Seatrout, sand Tr 0.1 0.2 0.3
Seatrout, spotted Tr 0.1 0.1 0.2
Shark, unspecified -- Tr 0.5 0.5
Sheepshead Tr 0.1 0.1 0.2
Smelt, pond -- 0.1 0.2 0.3
Smelt, rainbow 0.1 0.3 0.4 0.8
Smelt, sweet 0.3 0.2 0.1 0.6
Snapper, red Tr Tr 0.2 0.2
Sole, European Tr Tr 0.1 0.1
Sprat -- 0.5 0.8 1.3
Sturgeon, Atlantic Tr 1.0 0.5 1.5
Sturgeon, common 0.1 0.2 0.1 0.4
Sunfish, pumpkinseed Tr Tr 0.1 0.1
Swordfish -- 0.1 0.1 0.2
Trout, arctic char Tr 0.1 0.5 0.6
Trout, brook 0.2 0.2 0.2 0.6
Trout, lake 0.4 0.5 1.1 2.0
Trout, rainbow 0.1 0.1 0.4 0.6
Tuna, albacore 0.2 0.3 1.0 1.5
Tuna, bluefin -- 0.4 1.2 1.6
Tuna, skipjack 0.1 0.3 0.4
Whitefish, lake 0.2 0.3 1.0 1.5
Whiting, European Tr Tr 0.1 0.1
Wolffish, Atlantic Tr 0.3 0.3 0.6
CRUSTACEANS
Crab, Alaska king Tr 0.2 0.1 0.3
Crab, blue Tr 0.2 0.2 0.4
Crab, Dungeness -- 0.2 0.1 0.3
Crab, queen Tr 0.2 0.1 0.3
Crayfish, unspecified Tr 0.1 Tr 0.1
Lobster, European 0.1 0.1 0.2
Lobster, northern 0.1 0.1 0.2
Shrimp, Atlantic brown Tr 0.2 0.1 0.3
Shrimp, Atlantic white Tr 0.2 0.2 0.4
Shrimp, Japanese Tr 0.3 0.2 0.5
Shrimp, northern Tr 0.3 0.2 0.5
Shrimp, other Tr 0.1 0.1 0.2
Shrimp, unspecified Tr 0.2 0.1 0.3
Spiny lobster, Caribbean Tr 0.2 0.1 0.3
Spiny lobster, southern rock Tr 0.2 0.1 0.3
MOLLUSKS
Abalone, New Zealand Tr Tr -- 0.0
Abalone, South African Tr Tr Tr 0.0
Clam, hardshell Tr Tr Tr 0.0
Clam, hen -- Tr Tr 0.0
Clam, littleneck Tr Tr Tr 0.0
Clam, Japanese hardshell -- 0.1 0.1 0.2
Clam, softshell Tr 0.2 0.2 0.4
Clam, surf Tr 0.1 0.1 0.2
Conch, unspecified Tr 0.6 0.4 1.0
Cuttlefish, unspecified Tr Tr Tr 0.0
Mussel, blue Tr 0.2 0.3 0.5
Mussel, Mediterranean -- 0.1 0.1 0.2
Octopus, common -- 0.1 0.1 0.2
Oyster, eastern Tr 0.2 0.2 0.4
Oyster, European 0.1 0.3 0.2 0.6
Oyster, Pacific Tr 0.4 0.2 0.6
Periwinkle, common 0.2 0.5 Tr 0.7
Scallop, Atlantic deep sea Tr 0.1 0.1 0.2
Scallop, calico Tr 0.1 0.1 0.2
Scallop, unspecified Tr 0.1 0.1 0.2
Squid, Atlantic Tr 0.1 0.3 0.4
Squid, short-finned Tr 0.2 0.4 0.6
Squid, unspecified Tr 0.1 0.2 0.3
FISH OILS
Cod liver oil 0.7 9.0 9.5 19.2
Herring oil 0.6 7.1 4.3 12.0
Menhaden oil 1.1 12.7 7.9 21.7
MaxEPAT, concentrated 0 17.8 11.6 29.4
Salmon oil 1 8.8 11.1 20.9
*Omega 3 values vary by fish diet- farmed seafood may have a different
value from the above- you may want to consider a fish oil supplement.
*ALA = alpha linolenic acid, EPA = eicosapentaenoic acid, DHA = docosahexaenoic acid.
*Tr = Trace amount
Source: U.S.D.A., Human Nutrition Information Service (1988)
Warning: Many supplements adversely interact with modern medicines and should only be taken after consulting with medical professionals. Use as directed by a health care provider. Always follow the manufacturers dosage guidelines!
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