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Omega 3 Calories
Omega 3 fatty acids, important for heart and brain health.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Omega 3 (5 g) has 2 calories. That works out to 45 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 0.3 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omega 3 Nutrition Facts
Selected: 1 tablespoon (medium) · 5 g
2
KCAL / 5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
0.3g
· 0% 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 nutrition facts table · 1 tablespoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 2 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Omega 3?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 5 g | 2 kcal |
| 1 g | 1 g | 0 kcal |
| 1 teaspoon (small) | 2 g | 1 kcal |
| 1 piece (small) | 5 g | 2 kcal |
| 1 serving (medium) | 5 g | 2 kcal |
| 2 tablespoon (large) | 10 g | 5 kcal |
| 1 pack (large) | 30 g | 14 kcal |
| 100 g | 100 g | 45 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Omega 3
What are the best food sources of omega-3?
Oily fish such as salmon, sardines and mackerel are rich sources of EPA and DHA omega-3. Chia seeds, flaxseed and walnuts provide ALA, a plant-based type that the body converts to EPA and DHA only in limited amounts.
Is omega-3 the same as fish oil?
No. Omega-3 refers to a family of fatty acids, while fish oil is one source that contains omega-3s, especially EPA and DHA. Omega-3s also come from algae and plant foods, so the terms are not interchangeable.
What is the difference between EPA, DHA and ALA omega-3?
EPA and DHA are mainly found in seafood and algae, while ALA comes from plant foods such as flaxseed, chia and walnuts. The body can convert some ALA into EPA and DHA, but the conversion is limited.
Can algae omega-3 replace fish oil?
Yes, algae oil can provide EPA and DHA without using fish, making it a direct source of these omega-3s. Some algae products contain DHA alone and others contain both, so check which omega-3 types the product provides.
Should omega-3 supplements be taken with food?
Taking an omega-3 supplement with a meal is often easier on the stomach and may reduce fishy burps. A meal containing some fat can also help the body absorb fat-soluble omega-3s; follow the product directions.
Does cooking destroy the omega-3 in fish?
No, cooking does not destroy all the omega-3 in fish. Prolonged, very high heat can damage some of its delicate fats, so baking, steaming or gently pan-cooking fish is preferable to prolonged deep-frying.
Is omega-3 good for heart health?
Omega-3s, especially EPA and DHA, support normal body functions and are associated with heart health. Eating oily fish as part of a balanced diet is different from using a supplement to treat a heart condition.
Is omega-3 important during pregnancy?
Yes, DHA is important for fetal brain and eye development, and low-mercury fish can be part of a pregnancy diet. Ask your healthcare professional before choosing an omega-3 supplement, since the appropriate option depends on your circumstances.
Why do omega-3 supplements cause fishy burps?
Fishy burps can happen when fish oil rises back into the throat during digestion. Taking the supplement with food and storing it as directed may help; persistent reflux or stomach upset is a reason to stop and reassess the product.
Can omega-3 go rancid, and how should it be stored?
Yes, omega-3 oils can oxidize and become rancid, especially with exposure to heat, light and air. Keep supplements tightly closed and follow the label's storage instructions; discard them if they smell sharply sour or unpleasantly rancid.
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
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
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 2 calories in 1 tablespoon (medium) (5 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.
What is Omega 3?
Omega 3 refers to a group of fats found naturally in foods such as oily fish, walnuts, flaxseed and chia. It is also sold as an oil or in capsules, but it is a nutrient rather than a dish in its own right.
Across many English-speaking countries, people get it from salmon, sardines, mackerel or trout, served grilled, baked or tinned; plant sources are easy to stir into porridge, yoghurt and salads. Omega 3 foods are primarily sources of fat, while seeds and nuts can also contribute fibre. If fish is not part of your diet, try ground flaxseed, chia or walnuts in everyday meals; choose plain preparations to keep added ingredients modest.
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
Medium
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.
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
0.25g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.