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SUPPLEMENTS FOR BETTER HEALTH

EATING HEALTHY FOR LIFE

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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