Which Species Of Fish Has The Most Fish Oil

Not every fish and plant is abundant with omega 3 fatty acids.

For good sources of fish oil from fish sources, you're looking for fish such as salmon, tuna, mackerel, herring, trout, sardines or halibut, and other sources of oily fish.

Amongst salmon for example, there are species of salmon that are richer in omega 3 fatty acids than others, notably Atlantic, Coho, and Sockeye salmon are more abundant in omega 3’s.[1]

Here's a table of fish abundant in omega 3 fatty acids, showing their omega 3 content, and also the amount needed per day to obtain 1g of fish oil with the various types of fish.

Note that this table is a rough guideline as the omega 3 content of fish depends on the species, location, season of the fish, as well as the packaging and cooking methods.

Also below, is a table of plant or non marine sources of omega 3.

Source: adapted from the guidelines of the American Heart Association.[1]

Plant sources of omega 3 fatty acids

With plant sources, the most abundant source is flax seed oil (linseed oil).

It is also present in smaller amounts as flax seeds and linseeds, and other sources of plant oils and seeds.

However, when looking at other plant sources which provide a small amount of omega 3 oils, be aware that many plant oils contain much more omega 6 fatty acids than omega 3.

Omega 6 is an oil which you may not need to increase, as the ratio of omega 6 to omega 3 is usually already higher than the recommended 3-4 to 1, in a Western diet. Safflower, sunflower and corn oils are examples of these sources of omega-6 fat.[1]

Source: from the Vegetarian Society. [4]

What about mercury?

To avoid mercury intake, choose fish that has been found to be low in mercury.

According to a US FDA report on mercury levels in fish, king mackerel has the highest levels of mercury.

Whereas fresh, frozen or canned salmon, tinned tuna, herring, Atlantic mackerel are among the fish with the lowest levels of mercury. Notice that these are all good sources of omega 3’s.[5]

Using fish oil supplements that have been purified, and certified free of mercury or PCBs, is another way to have your omega 3 fatty acids and to avoid mercury at the same time.

So choosing species of fish that has good levels of omega 3 fish oils, or choosing a fish oil supplement that is of high quality and purified of comtaminants are the most sensible ways of getting your daily supply of fish oils.

References:

• 1. Kris-Etherton PM. Polyunsaturated fatty acids in the food chain in the United States. American Journal of Clinical Nutrition, Vol. 71, No. 1, 179S-188S, January 2000.

• 2. Kris-Etherton PM, et al. AHA Scientific Statement: Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation. 2002;106:2747.

• 3. Scientific Review Committee. Nutrition recommendations. Ottawa: Minister of National Health and Welfare Canada, 1990:H49-42/1990E.

• 4. The Vegetarian Society. www.vegsoc.org

• 5. FDA USA: Mercury Levels in Commercial Fish and Shellfish. www.cfsan.fda.gov/~frf/sea-mehg.html