Essential Fatty Acids in Fish
Fresh oily fish is one of the best and most convenient sources of omega-3 essential fatty acids. It is the one major exception to the need to restrict dietary fat intake for optimum health and weight loss. Unlike other foods rich in omega-3 essential fatty acids, like flax or linseed oil, fresh fish is freely available. And unlike nuts and seeds – the other main food source of omega-3, oily fish is a much richer source.
The omega-3 essential fatty acids in oily fish are called:
- Eicosapentaenoic acid (EPA) and,
- Docosahexaenoic acid (DHA)
See Fig 1. for the content of omega-3 (EPA and DHA) in fresh fish.
Fig 1. Content of Omega-3 Essential Fatty Acid in Fish
Approximate Omega-3 (EPA/DHA) content
in grams per 100 grams of fresh uncooked fish
| Fish (100g) | Omega-3 (g) |
| Mackerel | 2.2 |
| Spiny Dogfish | 2.0 |
| Herrings | 1.7 |
| Sardines | 1.7 |
| Pilchards | 1.7 |
| Tuna (bluefin) | 1.6 |
| Trout (lake) | 1.6 |
| Sturgeon (Atlantic) | 1.5 |
| Salmon | 1.4 |
| Anchovies | 1.4 |
| Sprats | 1.3 |
| Bluefish | 1.2 |
| Mullet | 1.1 |
| Halibut | 0.9 |
| Bass (striped) | 0.8 |
| Trout (rainbow) | 0.6 |
| Trout (Arctic char) | 0.6 |
| Mullet (striped) | 0.6 |
| Oysters | 0.6 |
| Carp | 0.6 |
| Squid (short-finned) | 0.6 |
| Tuna (skipjack) | 0.5 |
| Mussels (blue) | 0.5 |
| Periwinkles | 0.5 |
| Shark | 0.5 |
| Pollock | 0.5 |
| Hake (Pacific) | 0.4 |
| Sea Bass | 0.4 |
| Shrimps | 0.4 |
| Crab | 0.4 |
| Perch | 0.4 |
| Clams | 0.3 |
| Cod (Atlantic) | 0.3 |
| Cod (Pacific) | 0.2 |
| Plaice | 0.2 |
| Scallops | 0.2 |
| Flounder | 0.2 |
| Lobster | 0.2 |
| Abalone | 0.1 |
| Haddock | 0.1 |
| Pike | 0.1 |
Calories, Weight Loss, Fats and Oils
From a calorie viewpoint, all oils are equally fattening.
They contain 120 calories per tablespoon.
- For optimum weight loss, reduce your overall fat/oil consumption to a sensible level: 25-30 percent of calories is very good; although 20-25 per cent is better; while fats expert Udo Erasmus advocates 15-20 per cent.
- Restrict your consumption of saturated fat to a minimum.
- Make fresh oily fish a regular part of your diet.