How Much Omega-3 Is in Salmon?

Eating salmon for dietary Omega-3 is as common a practice as drinking fresh squeezed orange juice for a dose of Vitamin C.

Daily Recommended Amount of Omega-3 Essential Fatty Acids

• Omega-3 essential fatty acids, a major dietary nutrient, provide superior anti-inflammatory protection and enormous health benefits. Adults require 1.1 to 3 grams (1100 to 3000 milligrams) of omega-3 fatty acids per day to achieve measurable health benefits from omega-3. More aggressive, medically therapeutic regimens suggest that 2 percent of total daily calorie intake come from Omega-3 fatty acids; out of an average 2000 calorie-per-day diet that would be 3 to 4 grams of omega-3 fats.

Omega-3 Content in Different Varieties of Salmon

• Different types of salmon provide different amounts of dietary Omega-3 fats. Choose fresh, wild-caught Pacific salmons such as Chinook, coho and sockeye, with naturally deep red flesh. Every 4 ounces of the best wild Pacific salmon generally provides 1 1/2 grams (1500 milligrams) to 2.3 grams (2300 milligrams) of natural omega-3 fatty acids that the body can readily absorb and use. Farmed salmon, pink salmon and Atlantic salmons have lower omega-3 content. Read the label when purchasing; some Atlantic salmon and farmed salmon are raised on high omega-3 feed and could make up for the lack of inherent nutrients.

Cooking and Handling Results in Different Omega-3 Content Levels in Salmon

• Omega-3 fatty acids are extremely fragile and easily lose potency. Choose and eat only the freshest salmon and be careful of how you cook it. The longer you cook salmon, the less bio-available omega-3 fatty acids remains. Deep frying completely destroys omega-3 fats. Smoked, salted and cured salmon lose about one-third to two-third of its original omega-3 content. Sashimi (raw fish) is best for omega-3 levels, despite other possible health complications such as microbe contamination and rancidity. Pan-searing, baking and broiling are acceptable: Watch your salmon when cooking and make sure you remove the flesh before it reaches full opacity and stiffness in texture, while it's still moist, coral red, and at a 80 percent translucency. Overcooked salmon loses its pink, starts flaking easily and looks dry. At this overcooked stage there is little valuable omega-3 fatty acid available from the salmon for the body to use.

Other Food Sources of Omega-3 EFAs

• Food sources of Omega-3 include cod liver oil, mackerel, lake trout, herring, sardines, krill, polar sea lions and albacore tuna. Vegetarian sources of omega-3 in ALA form (alpha linolenic acid, which requires further conversion in the body to bioavailable forms of omega-3) include flaxseed, walnuts, soy, hemp and tofu. Eating at least 5 ounces of the above foods twice weekly will help your body maintain an optimal omega-3 activity level.

Omega-3 Dietary Supplements

• Omega-3 dietary supplements are a wonderful back-up plan that supplements your intake of omega-3 essential fatty acids from food. The amount of Omega-3 in its various forms--EPA, DHA, ALA--is clearly labeled on their bottles, and there is less confusion about how much to take. Always purchase from a reputable manufacturer, make sure your product is fresh and keep any opened fish oil or flax oil pills and supplements refrigerated to ensure potency.