Not everyone likes or enjoys fish.
Some people just can’t stand:
- The smell of fish.
- The scent.
- The aftertaste or smell.
And things relating to these facts.
But what if you want more omega 3 in your diet but you don’t want to do it by eating fish?
There is always an alternative.
Omega 3 contains:
Fish contains both EPA and DHA, which are the best, but there are other sources to consider for the best of both worlds.
Meats and dairy contain EPA and DHA, whereas plants, seeds, or anything other than meat and dairy products contain ALA, which is inferior but still helpful.
The RDA of omega 3 (recommended daily intake) is around 1.5g per day.
Let’s make a list!Sources include the USDA, Pubmed, and similar outlets.
How to get omega 3 without fish:
1. Organic Ghee (Clarified Butter)
According to the USDA, Ghee (a tablespoon) offers 184mg of omega 3 per spoon. This number will vary based on your country.
That means two spoons of Ghee will give you not far off the 400mg mark for its omega 3 content.
Not too bad.
2. Organic cheddar cheese
Omega 3 in cheddar cheese can be anywhere from a few mg to 8mg, but the better quality cheese (organic, etc), the more omega 3 you can expect to have.
So always choose the best quality cheddar cheese you can get.
3. Organic beef
Meat might not be the absolute greatest for omega 3, but beef can have around 65mg of omega 3.
This number as usual depends on whether it’s grass-fed or organic, and on the country your meat is being sourced from.
Bottomline: eat organic beef to get the highest level of omega 3 you can get from it.
Lobster is estimated to have around 200mg to 500mg of omega 3 in a serving, and this shouldn’t surprise anyone as it’s shellfish.
One of the best sources of omega 3 there is.
Lobster isn’t as simple to get your hands on or add to your palette every night, but if you do, your omega-3 needs will be easier to satisfy on that given day.
According to Fulton Fish Market, crab can have anywhere from 200mg or 500mg, similar to Lobster. But it does depend on the type of crab you eat.
Still, this makes it the type of omega 3 rich food you don’t have to stress about or concern yourself with as far as counting and measuring numbers.
Prawns/shrimp can have 295mg or more of omega 3 content. Plus prawns are good for Iron, potassium, calcium (especially for carnivores), and other minerals.
Easy to eat, and since you’ll eat 200g or even 400g of prawns, your omega 3 needs will be met with relative ease.
7. Feta cheese
Feta cheese, a European favourite, can have as much as 400mg of omega 3 content. And you’ll usually eat either a small piece of it or if you eat a lot of cheese, 100g of it.
It’s a good addition to your overall meals to get omega 3 without eating fish or if you dislike fish.
8. Organic butter (or grass-fed)
The exact number of omega 3 content in organic butter is scarce as far as actual numbers, which is typical of organic food. But one study shows there was over 26% more omega 3 in organic vs regular.
So based on this, organic butter is always the right way to go (or grass-fed if you’re in the USA).
9. Organic pumpkin seeds
For a 100g serving size of pumpkin seeds, you can get as much as 77mg of omega 3 content.
This is a food you use to “add” more omega 3 since you don’t eat it in large enough quantities for it to matter.
Still, Pumpkin seeds are high in magnesium (despite having phytates) for those who need more magnesium in their diet if you dislike vegetables.
10. Chia Seeds
Chia Seeds are one of the greatest sources of omega 3 for those who dislike and can’t stand fish.
It has 5000mg of omega 3 per serving, which is only 28g. The fact that it has phytates which can deplete certain vitamins or minerals is irrelevant.
The omega 3 content is high enough that you’ll absorb what you need from it, especially in combination with other foods.
11. Lamb meat
Lamb can have as much as 40mg of omega 3 content, and I suspect where the meat is sourced and the country can play a role in this figure being larger.
Still, you don’t eat meat in isolation (you can cook it with Ghee) so it all adds up to your RDAs.
12. Beef liver
Beef liver can contain 609mg of omega 3 in a 100g serving, which proves how much of a superfood this is.
That means a 200g serving of beef liver, which I’d eat and many do, will push you extremely close to the RDA if you care to hit it right on the mark (over 1200mg).
With over 700mg of omega 3, mussels can never steer you wrong. If you eat over 300g of this food or even 400g like me, your omega 3 issues are irrelevant.
It’s loaded with other minerals in relatively high amounts as well.
14. Lamb liver
Lamb liver can have as much as 145mg of omega 3 content, which should be a bit higher for grass fed or organic lamb liver (depending on your country).
Lamb liver is a good alternative for those who can’t get their hands on beef liver (or ox liver).
Oysters also contain over 700mg of omega 3 content. Shellfish are similar in their priorities regardless of their other differences (taste, etc).
Oysters are very high in zinc as well, in fact it’s the highest zinc food you can eat.
16. Goat’s cheese
Goat’s cheese can have anywhere from 25mg to 50mg of omega 3 content, and in general, it’s higher in omega 3 compared to cheese made with cow’s milk.
A good addition to your daily meals.
Depending on the type of seaweed you eat and get your hands on (genuine seaweed), it can have as much as 16mg to well over 2000mg of omega 3.
It comes down to how much you eat, and the type of seaweed you can get access to.
18. Free-range or organic eggs
Chicken eggs, duck eggs, or quail eggs all have good amounts of omega 3 content.
In general, eggs (medium) can have 70mg of omega 3 content.
Depending on the country, it can be 180mg per 2 eggs (Australia).
Bottomline: the omega 3 content in eggs is fairly high, and will be much higher if you eat large eggs and your eggs are organic.
Tofu has around 400mg of omega 3 content, in the form of ALA. Tofu is also high in calcium, potassium, and magnesium.
It has good amounts of protein and fats as well and is suitable for a ketogenic way of living.
Benefits of omega 3:
- Supports heart health.
- Can prevent brain-related diseases (dementia, etc).
- One of the best sources of brain food.
- Supports skin health.
- Cardiovascular benefits.
- Heal inflammation in the body.
- Slows plaque build-up.
- Slow ageing.
- Beneficial for hair and skin.
Why do people recommend fish more than other omega 3 sources?
Fish has all the omega 3 you need in food. It’s the highest, naturally, it has both EPA and DHA, and it has it in amounts that are easy to attain.
Nobody can struggle to have enough omega 3 eating fish.
But if you dislike fish, there are other ways to get around the taste and dislike of fish and still have enough omega 3 in your diet.
Few recommend other ways because well, people follow convention and probably haven’t considered if it’s even possible.
So here we are.
Should you take omega 3 supplements?
Supplements (fish oil) are an easy way to get enough omega 3 in your diet if you don’t eat fish in particular.
Still, I personally would get it from food and nothing else because it’s possible.
Also, if you do go the fish oil supplement route, you’ll have to:
- Ask your doctor.
- Check your omega 3 levels if possible.
- Get a clear picture of your health, vitamins, and minerals.
And then decide from there if it’s sensible to do so.
Again, I’m personally against supplements and would choose to go the natural route all day every day. But do what’s best for you.