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Where is Omega 3 found? And why is this particularly complicated for vegans? Omega-3 fatty acids are polyunsaturated fatty acids that your body cannot produce itself—or only to a limited extent. You therefore have to obtain them through your diet. The problem: The important omega-3 fatty acids EPA and DHA are found almost exclusively in fish. So what now? Vetain! Our article shows you where to find omega-3, which foods are truly worthwhile, and what the solution is to the fish problem.
Your knowledge to go: Where is Omega 3 found?
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Top sources Omega 3 fatty acids are found in fatty fish such as salmon, mackerel and herring, as well as plant-based foods such as flaxseed oil, walnuts and chia seeds.
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The problem for vegans:: Plant-based sources contain almost exclusively ALA, not the forms DHA and EPA that our bodies can directly use. ALA must first be converted into EPA and DHA to be properly utilized by the body.
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If you eat little fish, supplements could be an alternative. – suitable for vegans Algae oil capsules.
Top 10 Omega-3 Sources
Where is Omega 3 found... in particularly high concentrations? Here are ten foods with a high Omega-3 content*:
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Linseed oil – approx. 53g per 100g
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Cod liver oil – approximately 29g per 100g
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Flaxseed – approx. 20g per 100g
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Chia seeds – approx. 19g per 100g
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Hemp oil – approx. 19g per 100g
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Walnuts – approx. 10 g per 100 g
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Rapeseed oil - approx. 8 g per 100 g
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Anchovy – approx. 3.1g per 100g
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Trout – approx. 3 g per 100 g
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Salmon – approx. 2.6 g per 100 g
You've probably noticed: Plant-based sources like delicious nuts and seeds are at the top of the list – isn't that great? Unfortunately, not quite. Plant-based foods contain an omega-3 fatty acid that isn't directly usable by humans; it first needs to be converted into other forms. More on that in a moment.
By the way: We actually left out some good sources because foods like spiny dogfish or eel are probably not regular part of most of our diets. We also left out some oils and types of nuts to give you a better overview of the variety – more on that below.
What types of omega-3 fatty acids are there, and what are the problems for vegans?
As already mentioned, not all omega-3 fatty acids are created equal. There are three main types you should be aware of:
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Alpha-linolenic acid (ALA): The plant-based form, found in flaxseeds, walnuts, chia seeds, rapeseed oil & other plant-based foods.
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Eicosapentaenoic acid (EPA): An omega 3 fatty acid found primarily in fatty fish and algae.
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Docosahexaenoic acid (DHA): Also a form that is mainly found in fish and microalgae.
The problem for vegans: their daily diet mainly consists of ALA – EPA and DHA are often only available sporadically through a serving of avocado sushi. Unfortunately, ALA is less readily absorbed by our bodies than EPA and DHA.
As you can see, not only is the question "Where is Omega 3 found?" important, but also the question of the type of Omega-3 fatty acid plays an important role.What is the reason for this?
The problem with plant-based omega-3 sources
This is where things get interesting – and unfortunately, a bit more complicated. Plant-based Omega 3 sources While foods like flaxseed oil or walnuts contain impressive amounts of Omega 3, they are only present in the form of... ALA. Your Body used however, above all EPA and DHA for various functions.
The good news is: ALA can be converted in our body to EPA and DHA converted They will happen – without you even noticing.
But: The conversion rate of ALA to EPA is only about 5-10%, and the conversion rate to DHA is even less than 1%. This means that even if you eat lots of nuts every day... & When you ingest seeds, only a fraction of them are converted into usable EPA. & DHA in your metabolism.
For vegetarians and vegans, this is a real treat. Challenges in Omega 3 supply. But don't worry: there are solutions – more on that later. First, let's look at some animal-based sources of omega-3, because probably not all of our readers are vegan.
Anyone who thinks that plant-based omega-3 is less beneficial or that animal-based foods are better isn't entirely correct, because: Plant-based omega-3 is actually the original form of omega-3 fatty acids. Fish and other marine animals, the supposedly "better" sources, contain the readily absorbable forms EPA and DHA primarily because they consume plant-based omega-3 sources such as algae or microalgae.
Back to the topic – so: Where is Omega 3 found? We want numbers! If you're interested in more numbers, perhaps our article on... Omega-3 requirements Interesting for you!
Where is Omega 3 found – Animal-based foods
Where can we find Omega 3 if we only look at animal sources? Here's an overview of 20 common animal-based foods:
| Groceries | Omega-3*/100 g raw food |
|---|---|
| Cod liver oil | 29 g |
| anchovies | 3.1 g |
| trout | 3 g |
| Salmon | 2.6 g |
| herring | 2.4 g |
| mackerel | 1.9 g |
| Sardines | 1.3 g |
| tuna | 1.2 g |
| shrimp | approx. 0.4 g |
| butter | 0.3 g |
| chicken egg | approx. 0.1 g |
| Whole milk | 0.02 g |
Important NOTE:
The origin and processing of omega-3 fatty acids make a difference: Wild salmon, for example, often contains more omega-3 than farmed salmon because wild fish eat more algae and small marine animals rich in DHA and EPA. This also explains why you'll find different values in different articles. We primarily use the BLS values for raw foods.
Side note: Which fish has the most Omega 3?
When we ask ourselves, "Where is Omega 3 found?", the answer is almost always "Fish!".The clear frontrunners among the fish are the fatty cold-water fish:
| Fish | DHA + EPA/100 g raw fish |
|---|---|
| trout | 3 g |
| Salmon (wild) | 2.6 g |
| herring | 2.4 g |
| mackerel | 1.9 g |
| sardine | 1.3 g |
| tuna | 1.2 g |
When it comes to the amount of Omega 3 found in food, preparation also plays a role: Frying or grilling can cause some of the unsaturated fatty acids to oxidize, meaning they are partially destroyed. Raw or gently cooked fish fillets therefore retain more Omega 3.
Where is Omega 3 found – plant-based foods
Now let's turn to the plant-based side. Where can you find Omega 3 when it comes to seeds, nuts, and oils?
| Groceries | Omega-3* (ALA)/100 g raw food |
|---|---|
| Linseed oil | 53 g |
| linseed | 20 g |
| Chia seeds | 19 g |
| Hemp oil | 19 g |
| Walnut oil | 12 g |
| Walnuts | 10 g |
| rapeseed oil | 8 g |
| Soybean oil | 8 g |
| Vegetable-based, enriched margarine | 4 g |
| Nori sheet (toasted) | 0.79 g |
| tofu | 0.48 g |
| Edamame | 0.38 g |
| Kale | 0.3 g |
| pumpkin seeds | 0.22 g |
Important to know: Almost all of it is ALA – the form your body has to convert. Walnuts or flaxseeds can therefore be part of a healthy diet, but as the sole source of omega-3 fatty acids, they are often insufficient to meet your needs for EPA and DHA.
Extra tip: Nori seaweed actually contains EPA and DHA in their direct form!
Side note: Which oil has the most Omega 3?
Which oil has the most omega-3 fatty acids? Here's a comparison:
| oil | Omega 3*/100 g |
|---|---|
| Linseed oil | 53 g |
| Fish liver oil | 29 g |
| Hemp oil | 19 g |
| Walnut oil | 12 g |
| rapeseed oil | 8 g |
| Soybean oil | 8 g |
And of course, our Omega-3 algae oil also has a high Omega-3 content: The daily dose contains 450 mg of Omega 3.
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Caution: Omega-3 oils are often very sensitive! Always store them in a cool, dark place, ideally in the refrigerator. Once opened, use them within 4-6 weeks. Many oils are not suitable for heating – use them instead for dressings, smoothies, or drizzle them over finished dishes.
This way you too can get enough Omega 3.
If you eat fish regularly (1-2 times a week), you can skip this section. If not, it's about to get interesting for you.This is about how to get enough EPA and DHA, even if you're vegetarian, vegan, or eat little fish. The widespread and increasingly popular option: Omega-3 supplements! These are also available in a vegan version – in the form of algae oil.
When can Omega 3 supplements be beneficial?
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A purely plant-based diet without fish
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If you don't like fish
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In case of increased need
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If your diet generally contains few sources of Omega-3
Algae oil is therefore the plant-based solution to the vegan problem. It is sustainable, mostly free of pollutants such as heavy metals, and a real alternative to fish or fish oil.
Intrigued? Then go ahead and buy it now or take our test: Fish oil or algae oil – which is better for you?
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With supplements, you'll never have to ask yourself again: Where is Omega 3 in?
Conclusion
Where is omega-3 found? In many foods – but not always in the same form. Fatty fish like salmon, mackerel, and herring provide EPA and DHA directly. Plant-based sources such as flaxseed oil, walnuts, and chia seeds are rich in ALA, which the body can only convert to a limited extent.
This poses a particular challenge for vegetarians and vegans when it comes to obtaining long-chain omega-3 fatty acids. The good news: algae oil offers a plant-based alternative that directly provides DHA and EPA.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
literature & Sources
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Cholewski, M., Tomczykowa, M., & Tomczyk, M. (2018). A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients, 10(11), 1662.
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Lane, KE, & Derbyshire, E. J. (2018). Omega-3 fatty acids – A review of existing and innovative delivery methods. Critical Reviews in Food Science and Nutrition, 58(1), 62-69.
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Welch, AA, Shakya-Shrestha, S., Lentjes, MA, Maylin, S., & Sherwood, R. A. (2010). Dietary intake and status of n-3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans. American Journal of Clinical Nutrition, 92(5), 1040-1051.
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Federal Food Code (BLS), Version 3.02, Max Rubner Institute.
*The Omega-3 values are always rounded, because nobody wants to deal with super complicated numbers, right?
