12 Fishes that Are Rich in Omega-3

List of Fishes Rich in Omega-3

1. Salmon

Salmon is one of the best fishes, with a high content of omega-3 fatty acids. This fish is available in two varieties: farmed salmon and wild salmon. The Omega-3s present in salmon are the long-chain types like DHA and EPA. About 100 grams of farmed salmon supplies your body with 2.3 grams of omega-3, while 100 grams of wild salmon supplies your body with 2.2 grams of omega-3.

2. Mackerel

Mackerel is one of the tastiest fishes, rich in omega-3. This small fish is mostly consumed in smoked form. A single serving of this fish supplies you with 0.59 grams of DHA and 0.43 grams of EPA.

3. Sardine

This is an oily fish, meaty and thick in texture. This fish is usually small in size. A single serving of sardine can supply your body with 0.74 grams of DHA and 0.45 grams of EPA.

4. Seabass

This fish is widely available in the Japanese market. A single serving of this fish comprising white meat can supply your body with 0.47g of DHA and 0.18 grams of EPA.

5. Cod

If you have heard about cod liver oil, you will probably know that the oil comes from a fatty fish called cod. This is also an excellent source of omega-3 fatty acids, with 100 grams of cod fish supplying you with 221 milligrams of omega-3 fatty acids.

6. Lake Trout

Lake Trout is one of the most popular fishes rich in omega-3. A 100-gram serving of this fish supplies your body with 500 mg of DHA and EPA.

7. Herring

This fish is another rich source of omega-3 fatty acids. Nearly 85 grams of this fish can provide 1.5 grams of omega-3 fatty acids. In fact, the fatty acid content of this fish is sometimes more than salmon and tuna.

8. Halibut

This is a white fish and is mild in taste. This fish is preferred by people not comfortable with the strong flavour of sea fish. Halibut’s half a fillet can supply you with 1.1 grams of omega-3s.

9. Tuna

Tuna is one of the healthiest fishes rich in omega-3s like DHA and EPA. A single serving of this fish can provide you with 80 mg to 240 mg of omega-3 fatty acids.

10. Barramundi

This whitefish is loved by the seafood lovers. Approximately 100 grams of this fish can supply your body with 1 gram of omega-3 fatty acids.

11. Anchovy

This brackish water fish is a rich source of Omega-3. It is mostly cooked in spicy gravy and tastes delicious. A single serving of the fish gives you 0.77g of DHA and 0.45 grams of EPA.

12. Swordfish

Swordfish has omega-3 fatty acids but in moderate amounts. Approximately 100 grams of this fish can give you 0.7g of omega-3 fatty acids.

FAQs

1. How does omega-3 fatty acids help your heart?

Omega-3 fatty acid can lower the levels of triglycerides, a kind of fat in your blood. Triglycerides are responsible for forming plaque in your arteries and causing a heart attack.

2. What are some vegan sources of omega-3 fatty acids?

Some vegan sources of omega-3 fatty acids are chia seeds, hemp seeds, flaxseeds, walnuts, perilla oil, and algal oil.

3. How does omega-3 fatty acids help your brain?

Omega-3 fatty acids can sharpen your abstract reasoning and logical thinking power, helping you understand complex subjects easily. This essential fat also improves the structure of your brain.