Fatty acids: omega-3, omega-6, and where to find them
Fatty acids are the chains that make up dietary fat. Two are essential because the body cannot make them, ALA (an omega-3) and linoleic acid (an omega-6), and fish oil and algal oil supplements are another source of EPA and DHA.
List of Fatty Acids
Omega-3 and its three main forms first, then omega-6 and CLA. Each card gives the daily amount for adults where one exists and the food in our library with the most of it.
Daily Amounts and Top Food Sources
| Nutrient | Daily Amount | Top Food per 100 g |
|---|---|---|
| Omega-3 | 1.1-1.6 g a day | Flaxseed oil |
| Omega-3 EPA | 250 mg a day of EPA and DHA combined (EFSA) | Caviar |
| Omega-3 DHA | 250 mg a day of EPA and DHA combined (EFSA) | Caviar |
| Omega-3 ALA | 1.1-1.6 g a day | Flaxseed oil |
| Omega-6 | 11-17 g a day | Wheat germ oil |
| Conjugated linoleic acid | No set daily amount | - |
Questions About Fatty Acids
Two: alpha-linolenic acid (ALA), an omega-3, and linoleic acid, an omega-6. EFSA sets adequate intakes of 0.5% of daily energy for ALA and 4% for linoleic acid.
ALA is the omega-3 in plants such as flaxseed, chia, walnuts, and canola oil. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come mainly from fish and seafood, and the body turns less than 15% of ALA into them.
EFSA sets an adequate intake of 250 mg of EPA and DHA combined a day for adults, about one or two servings of oily fish a week. The US has no set amount for EPA or DHA.
Yes. Fish oil, krill oil, cod liver oil, and algal oil supply EPA and DHA; algal oil is the one without fish. A typical 1,000 mg fish oil capsule gives about 180 mg of EPA and 120 mg of DHA, so read the EPA and DHA line, not the oil weight.
No. Linoleic acid, the main omega-6, is essential, and most people get enough from vegetable oils, nuts, and seeds. Replacing saturated fat with polyunsaturated fats such as linoleic acid lowers LDL cholesterol.
Conjugated linoleic acid (CLA) is a set of linoleic acid forms found in small amounts in milk and beef fat. It is also sold as a supplement, and human trials on body fat show small or inconsistent effects.
Caltide adds up omega-3, ALA, EPA, DHA, and omega-6 from the foods you log and the supplements you tick, and shows them in the Nutrition tab. CLA is not totaled yet.
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