Over the last few years, omega-3 fatty acids have been heralded as the health must have. Hundreds of studies have shown that omega-3 may help support cardiovascular health, brain function and immune health. Knowing which types of fish are rich in omega-3 can be tricky so read on to make sure your fish supper is the right choice.
According to government guidelines, adults should aim to eat at least two portions of fish a week including one of oily fish. Fish and shellfish are good sources of a variety of vitamins and minerals, and oily fish is particularly rich in omega 3 fatty acids.
Oily fish such as mackerel, sardines, trout, herring and salmon are the richest source of omega-3 fatty acids. The main shellfish sources are mussels, oysters, squid and crab.
You can check which fish are oily and which aren't in the table below. And while you’re looking at the lists, have a think about how many of these fish you usually eat. Why not try eating something different?
Use the table below to check whether the fish you are eating is rich is an oily fish and so rich omega-3 fatty acids.
- Anchovies
- Carp
- Eel
- Herring
- Kipper
- Mackerel
- Pilchards
- Salmon
- Sardines
- Sprats
- Swordfish
- Trout
- Tuna (fresh only)
- Whitebait
Two of the richest sources of omega-3 are herring and mackerel. Kwai plus Omega-3 contains 500mg of high quality omega-3 fatty acids derived from saltwater deep-sea fish sources, including herring and mackerel. | 
