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Omega 3 Calories
Essential fatty acid, important for heart and brain health
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 teaspoon (medium) of Omega 3 (5 g) has 41 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 4.5 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Omega 3?
Omega 3 refers to a group of essential fatty acids found in foods such as oily fish, walnuts and some seeds. It is also sold as concentrated oil, often from fish or algae, and may be taken by the spoonful or in capsules. In many parts of the world, people get it through meals of salmon, sardines, mackerel or other oily fish, baked, grilled or added to salads and sandwiches.
Omega 3 itself has no distinct taste; the flavour of an oil varies with its source. As an oil, it is almost entirely fat, with no protein or fibre. Including oily fish in meals is a straightforward food-based option; if you use a concentrated oil, follow the serving guidance on its packaging.
Omega 3 Nutrition Facts
Selected: 100 g
900
KCAL / 100G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
100g
· 128% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Omega 3 Vitamins & Minerals
Vitamins
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
B3
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
How Nutritious Is Omega 3?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Omega 3 Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega 3
To burn the 900 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Omega 3 Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Omega 3 Contain Allergens?
No known major allergens
Which Diets Is Omega 3 Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Omega 3 Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
100g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Omega 3
Foods Similar to Omega 3
Frequently Asked Questions About Omega 3
What does omega-3 do in the body?
Omega-3 fatty acids are components of cell membranes and play roles in normal brain and heart function. EPA and DHA are the forms most directly associated with these functions; ALA from plants is converted to EPA and DHA only to a limited extent.
Is omega-3 the same as fish oil?
No. Omega-3 refers to a group of fatty acids, while fish oil is one source of them. Fish oil typically provides EPA and DHA, but omega-3 can also come from plant foods or algae-based supplements.
Which foods are richest in omega-3?
Oily fish such as salmon, sardines, mackerel, and herring provide EPA and DHA. Flaxseed, chia seeds, and walnuts provide ALA, a plant omega-3 that the body converts to EPA and DHA inefficiently.
Should you take omega-3 with food?
Yes, taking an omega-3 supplement with a meal is often easier on the stomach and may reduce fishy aftertaste. A meal containing some fat can also help the body absorb the supplement.
When is the best time to take omega-3?
There is no universally best time to take omega-3. Choose a time you can follow consistently and take supplements with a meal; follow the product directions if they specify otherwise.
Can you get omega-3 without eating fish?
Yes. Flaxseed, chia, and walnuts provide plant-based ALA, while algae supplements can provide EPA and DHA without fish. Since the body converts only a small amount of ALA into EPA and DHA, the source matters.
Can omega-3 oil be used for cooking?
Omega-3 supplements and delicate oils such as flaxseed oil are not good choices for high-heat cooking. Heat and air can damage their fats, so use them cold or follow the product's specific directions.
How should omega-3 supplements be stored?
Keep omega-3 supplements tightly closed and away from heat and light. Refrigerate them if the label says to, and pay attention to storage instructions after opening, especially for liquid oils.
Can you take omega-3 during pregnancy?
Omega-3 can be part of a pregnancy diet, but supplement type and amount matter. Ask your healthcare professional before using a supplement, and choose fish carefully because some species contain more mercury.
What are the side effects of omega-3 supplements?
Omega-3 supplements can cause fishy burps, an unpleasant aftertaste, or mild stomach upset. If you take blood-thinning medication or have a bleeding disorder, ask your healthcare professional before starting a supplement.
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Nutrition data compiled from USDA FoodData Central and scientific sources.