15 Oily Fish High In Omega-3 Fatty Acids

What makes Omega-3 fats special? Our human body can make most of the types of fats it needs from other fats or raw materials but that isn’t the case for omega-3 fatty acids. It must be consumed, that's why these crucial fats should be an essential part of our diet. Generally seafood, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables are some best sources of Omega-3.

Omega-3 are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

There is a wealth of oily fish options with the absolute highest amounts of Omega-3; these are Salmon, Kippers, Herring, and fish roe. In contrast, the most affordable and convenient option is probably Sardines. Which are the other best sources among Fishes? According to the the USDA’s Food Data Central database these oily fishes are high in Omega-3.

1) Atlantic Mackerel

Mackerel is an oily fish that is available to buy fresh, frozen, or canned. This popular oily fish is one of the best dietary sources of Omega-3; cooked Atlantic mackerel provides 1,422 mg Omega-3 per 100 grams.


2) Salmon

Salmon is one of the most common culinary fish, and salmon steak, sashimi, sushi, and smoked salmon are all popular options. This orange-to-pink fleshed fish also has a high omega-3 content. 100 grams of cooked Atlantic salmon provides 2,586 mg of the Omega-3 fatty acid. Salmon is also an excellent source of beneficial carotenoids such as astaxanthin, lutein, and zeaxanthin.


3) Herring

Herring is one of the most nutritious fish, and it offers high amounts of healthy fats, protein, and essential nutrients. Furthermore, herring is also one of the most affordable fish, and it is far cheaper than options such as salmon and tuna. This nutrient-rich oily fish offers 2,217 mg of Omega-3 per 100-gram serving of Atlantic herring.


4) Sablefish/Black Cod

Sablefish is a medium-sized fish species that can grow up to around 25 kg in weight. The fish is also known as ‘Black Cod’, and it has a high oil content. Cooked sablefish offers 2,125 mg of Omega-3 per 100-gram serving.


5) Sardines

Sardines may be small, but they are extremely nutritious. Perhaps the main reason for this is because we eat the whole sardine, including the organ meats it contains. Sardines are available fresh and canned, and both of these choices are nutritious options. This small fatty fish offers large amounts of omega-3 fatty acids too; 100-grams of canned sardines provide 1,692 mg of Omega-3.


6) Anchovies

Anchovies are from the same Clupeiforme family as sardines and herring, but they are smaller in size. However, these small oily fish are equally nutritious, and they are an excellent source of protein, omega-3, vitamins, and minerals. Canned anchovies offer 2,113 mg of Omega-3 per 100-gram serving.


7) Fish Roe

While not technically a fish, roe is an incredibly nutritious fish product. The nutritional values of fish eggs can vary depending on the specific species of fish. However, based on mixed-species fish roe, a 100-gram serving provides 3,120 mg of Omega-3 fatty acids.


8) Sprats

Sprats are delicious oily fish with high Omega-3 content. According to the NCC database, 100 grams of cooked Sprats provide 1,380 mg of Omega-3 fatty acids. In addition to their fatty acids, sprats are also an excellent source of selenium, vitamin B12, and vitamin D.


9) Swordfish

The swordfish is a large species of fish that can reach a size of 650 kilograms. As well as being large in size, this oily fish contains a large amount of Omega-3 fatty acids. Per 100-gram cooked serving, swordfish provides 1,101 mg of Omega-3. In addition to its fatty acids, swordfish provides a broad range of nutrients, including high levels of B vitamins and selenium.


10) Tuna (Bluefin)

Tuna is one of the best dietary sources of Omega-3, but there are many different species of tuna. Bluefin tuna is one of the fattiest varieties, and per 100-gram cooked serving, it offers 1,710 mg of Omega-3. This popular fatty fish also contains significant amounts of vitamin B12, with 100 grams providing 453% of the daily value for the nutrient.


11) Trout

With an orange flesh, Trout has a similar appearance to Salmon. There are several different varieties of trout, with Rainbow Trout being one of the most common. Like Salmon, Trout also offers significant provisions of Omega-3; a 100-gram serving of cooked Trout offers 1,370 mg of the Omege-3 fatty acid.


12) Kippers

Although Kippers look like a unique variety of fish, they are just Herring prepared in a certain way. This process involves cold-smoking kippers over wood and salting them. Nutritionally, Kippers are relatively similar to Herring, so they are also an excellent source of Omega-3. This oily fish provides 2,365 mg of Omega-3 per 100-gram serving.


13) Striped Bass

Bass is a popular fish species that can live in both fresh and saltwater, depending on the specific variety. One such fish is the striped bass, and this fish offers more Omega-3 than most other bass varieties too. Per 100-gram serving, striped bass provides 986 mg of Omega-3.


14) Eel

Compared to other fish species, the Eel is unusual in terms of its appearance, and it has a long snake-like body. However, they are fish, and they have an impressive nutritional profile too. While Eel does not offer quite as much Omega-3 as other oily fish, it still provides a moderate amount. Per 100 grams Eel contains 838 mg of the Omega-3 fatty acid.


15) Catfish

Catfish is generally one of the lower-fat fish species, but it still offers more Omega-3 than most lean fish. Despite being relatively low in fat, a 100-gram cooked catfish still provides 420 mg of Omega-3.

3. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats