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Omega Three Calories
Essential omega-3 fatty acids (EPA/DHA/ALA) source, 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 teaspoon (medium) of Omega Three (5 g) has 45 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 5 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Omega Three Nutrition Facts
Selected: 1 teaspoon (medium) · 5 g
45
KCAL / 5G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
5g
· 6% 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 Three nutrition facts table · 1 teaspoon (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.5 g | 3% |
| 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 Teaspoon of Omega Three?
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (medium) | 5 g | 45 kcal |
| 1 tablespoon (small) | 10 g | 90 kcal |
| 1 tablespoon (medium) | 15 g | 135 kcal |
| 1 tablespoon (large) | 20 g | 180 kcal |
| 1 pack (small) | 30 g | 270 kcal |
| 100 g | 100 g | 900 kcal |
| 1 bottle (small) | 100 g | 900 kcal |
| 1 cup (medium) | 220 g | 1980 kcal |
| 1 bottle (large) | 250 g | 2250 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Omega Three
What does Omega Three do in the body?
Omega Three provides essential fatty acids that help form cell membranes. EPA and DHA support normal heart and brain function, while ALA is a plant-based omega-3 that the body converts to EPA and DHA only in limited amounts.
Which foods are rich in Omega Three?
Oily fish such as salmon, sardines, and mackerel are rich in EPA and DHA. Flaxseed, chia seeds, and walnuts provide ALA, a plant-based form of Omega Three that is not fully interchangeable with marine omega-3s.
What is the difference between EPA, DHA, and ALA in Omega Three?
EPA and DHA are long-chain omega-3 fatty acids found mainly in seafood and algae; ALA is found in plants such as flaxseed and walnuts. The body converts only a small proportion of ALA into EPA and DHA.
Is Omega Three the same as fish oil?
No. Omega Three refers to a family of fatty acids, while fish oil is one possible source, commonly providing EPA and DHA. Omega Three also comes from foods such as flaxseed and from algae-based oils.
Can plant-based Omega Three replace fish-based omega-3?
Not completely. Plant sources such as chia and flax provide ALA, which the body converts to EPA and DHA only in limited amounts. Algae oil is a direct non-fish source of EPA and DHA.
When is the best time to take Omega Three?
Omega Three supplements are usually taken with a meal. Taking them alongside food can support absorption and may reduce fishy aftertaste or stomach upset; follow the product's directions if they specify a different schedule.
Does cooking destroy Omega Three in fish?
High heat and prolonged cooking can oxidize omega-3 fats, but ordinary gentle cooking does not make fish a useless source. Avoid repeatedly deep-frying omega-3-rich fish, and use flaxseed oil cold rather than for frying.
How do you choose an Omega Three supplement?
Compare the EPA and DHA amounts per serving rather than relying only on the total fish-oil weight. Check the product's ingredient and storage directions, and store opened liquid oils as instructed to protect them from heat and air.
Can Omega Three supplements cause fishy burps or nausea?
Yes. Fish-oil supplements can cause fishy burps, an unpleasant aftertaste, or mild stomach upset in some people. Taking them with food may help; persistent or severe symptoms are a reason to stop and seek advice.
Can you take Omega Three with blood thinners?
Omega Three supplements, especially at high doses, may affect bleeding risk. If you take an anticoagulant or antiplatelet medicine, or have surgery planned, ask your clinician before starting a supplement or changing its dose.
Omega Three Vitamins & Minerals
Vitamins
Vitamin E
0.25mg · 2% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
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 Three Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega Three
To burn the 45 calories in 1 teaspoon (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 Three?
Omega Three refers to essential fatty acids found in foods and oils. ALA comes mainly from plant foods such as flaxseed, chia and walnuts, while EPA and DHA are most abundant in oily fish; concentrated oils and capsules are also available. The name covers several fats rather than one particular dish or ingredient.
In everyday meals, you can add ground seeds or walnuts to porridge, yoghurt or salads, and serve oily fish baked or grilled. Oils may taste neutral or faintly fishy depending on their source. Omega Three is entirely fat, so even a small drizzle adds richness; the listed medium teaspoon serving is about 5 g. For a plant-based choice, look for ALA-rich foods such as flaxseed or walnuts.
How Nutritious Is Omega Three?
Nutrient density
Medium
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.
Is Omega Three 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 Three Contain Allergens?
No known major allergens
Which Diets Is Omega Three 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 Three Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.