EPA (Omega-3)
Long-chain omega-3 fatty acid important for heart health and reducing inflammation. Found primarily in fatty fish.
No established daily requirement for this nutrient.
Top Foods Highest in EPA (Omega-3)
Amount per 100g serving. Values in g per 100g.
Foods Highest in EPA (Omega-3) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Fish oil, menhaden | 13.2 g | Fats and Oils |
| 2 | Fish oil, salmon | 13.0 g | Fats and Oils |
| 3 | Fish oil, sardine | 10.1 g | Fats and Oils |
| 4 | Oil, bearded seal (Oogruk) (Alaska Native) | 9.7 g | American Indian/Alaska Native Foods |
| 5 | Fish oil, cod liver | 6.9 g | Fats and Oils |
| 6 | Fish oil, herring | 6.3 g | Fats and Oils |
| 7 | Oil, spotted seal (Alaska Native) | 3.9 g | American Indian/Alaska Native Foods |
| 8 | Oil, beluga, whale (Alaska Native) | 2.8 g | American Indian/Alaska Native Foods |
| 9 | Fish, caviar, black and red, granular | 2.7 g | Finfish and Shellfish Products |
| 10 | Seaweed, agar, dried | 1.8 g | Vegetables and Vegetable Products |
| 11 | Seaweed, spirulina, dried | 1.8 g | Vegetables and Vegetable Products |
| 12 | Fish, mackerel, salted | 1.6 g | Finfish and Shellfish Products |
| 13 | Fish, roe, mixed species, cooked, dry heat | 1.3 g | Finfish and Shellfish Products |
| 14 | Fish, herring, Pacific, cooked, dry heat | 1.2 g | Finfish and Shellfish Products |
| 15 | Fish, salmon, chinook, cooked, dry heat | 1.0 g | Finfish and Shellfish Products |
| 16 | Fish, roe, mixed species, raw | 0.98 g | Finfish and Shellfish Products |
| 17 | Fish, herring, Atlantic, kippered | 0.97 g | Finfish and Shellfish Products |
| 18 | Smelt, dried (Alaska Native) | 0.91 g | American Indian/Alaska Native Foods |
| 19 | Fish, herring, Atlantic, cooked, dry heat | 0.91 g | Finfish and Shellfish Products |
| 20 | Salmon, red (sockeye), filets with skin, smoked (Alaska Nati | 0.91 g | American Indian/Alaska Native Foods |
Health Effects of EPA (Omega-3)
EPA (eicosapentaenoic acid) is a long-chain omega-3 fatty acid with potent anti-inflammatory properties. It is the precursor to anti-inflammatory eicosanoids (prostaglandins, thromboxanes, leukotrienes) that compete with pro-inflammatory omega-6 derivatives.
EPA insufficiency is associated with chronic inflammation, increased cardiovascular risk, and mental health disorders (depression, anxiety). Most Western diets are low in EPA.
Very high doses (>3g/day combined EPA+DHA from supplements) may increase bleeding time. Fish oil supplements can cause GI side effects at high doses.
Absorption & Interactions
Readily absorbed in the small intestine from triglyceride form (fish) or ethyl ester form (supplements). Absorption is enhanced when taken with a fat-containing meal.
Other Fatty Acids
Frequently Asked Questions
How much EPA (Omega-3) do I need per day?
There is no established daily requirement for EPA (Omega-3).
Which food has the most EPA (Omega-3)?
The food highest in EPA (Omega-3) is Fish oil, menhaden with 13.2 g per 100g.
What does EPA (Omega-3) do in the body?
Long-chain omega-3 fatty acid important for heart health and reducing inflammation. Found primarily in fatty fish.