Omega-3 eggs may sound like a feat of genetic engineering, but the reality is that hens are simply fed flaxseed. Because flaxseed is high in omega-3 fatty acids, this leads to hens laying eggs that contain omega-3s.
You might wonder, then, if you can replace seafood with omega-3 eggs. For individuals with a seafood allergy, this may sound like a smart alternative. But what about the rest of us? To answer this question, let’s take a look at the nutritional content of omega-3 eggs.
Eggs vs. Fish
Both fish and eggs are high in protein. However, you’d have to eat about three eggs to receive the same amount of protein as in a 3-ounce serving of salmon. In addition, some types of fish are higher in omega-3 fatty acids, than others. For example, salmon, mackerel and sardines have more omega-3s than shellfish. One serving of grouper, flounder or perch has the omega-3 equivalent of a few omega-3 eggs, while shrimp, tilapia and crab contain even less omega-3.
The amount of omega-3s in an egg also varies considerably — anywhere from 100 to 500 mg per egg. One Chino Valley Ranchers Organic Omega-3 egg contains 225 mg of omega-3, while another popular brand of omega-3 eggs only contains 125 mg of omega-3 per egg.
Types of Omega-3
Another important factor to keep in mind is the type of omega-3. The omega-3 we get from eggs may come from flaxseed, chia seed or hemp — all of which contain Alpha Linolenic Acid, or ALA. Seafood, on the other hand, typically contains longer-chain omega-3 fats, such as EPA and DHA.
Longer-chain fatty acids are much more biologically active than ALA and are easier for the body to use. ALA, however, must be converted by the body into longer chain fatty acids and the conversion process is not very efficient. For this reason, eating foods rich in ALA (such as flax or omega-3 eggs) will not offer the same benefit as eating fish.
The Bottom Line
Though omega-3 eggs are a great source of omega-3 fatty acids, it’s important to continue eating seafood (as long as you’re not allergic) to receive the long-chain omega-3 fats your body needs. If seafood is not an option for you, then Chino Valley Ranchers Omega-3 eggs can be a great addition to your daily omega-3 supplement.
FAQs
For this reason, eating foods rich in ALA (such as flax or omega-3 eggs) will not offer the same benefit as eating fish. Though omega-3 eggs are a great source of omega-3 fatty acids, it's important to continue eating seafood (as long as you're not allergic) to receive the long-chain omega-3 fats your body needs.
Can you get enough omega-3 from eggs? ›
You bet they do. Eggs are mother nature's incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs). Of this amount, 114mg is the long-chain type of omega-3 fatty acid – which represents between 71-127% of the desired intake for adults.
Are omega-3 eggs as good as eating fish? ›
The most popular brand of omega-3 eggs claims just 125 mg of omega-3 per egg. By comparison, a 4-ounce serving of salmon (or just one tablespoon of flaxseed) is going to give you six or seven times as much omega-3 as a serving of omega-3 eggs. (I'm considering two large eggs to be a serving.)
Are omega-3 eggs worth the extra money? ›
The Bottom Line
At the end of the day, pastured eggs are probably the healthiest type of eggs you can buy. They are more nutritious, and the hens that laid them were allowed free access to the outside and ate a more natural diet. If you can't get pastured eggs, omega-3-enriched eggs are your second best choice.
How do you get omega-3 if you don't eat seafood? ›
Alpha-linolenic acid can be found in canola, soy, and flaxseed oils. Alpha-linolenic acid is an omega-3 fat that our bodies can convert into EPA and DHA. It is unclear how much actually gets converted but if you eat no fish or fish oil, getting alpha-linolenic acid by using oil like canola is better than nothing!
How many eggs per day? ›
It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals. So, as with everything, remember to enjoy eggs in moderation.
Does cooking eggs destroy omega-3? ›
Standard cooking methods like scrambling, frying, baking and boiling do not destroy omega-3s in eggs. Extreme heat from grilling or broiling may lower omega-3s slightly over time when cooking for more than 10 minutes.
Which brand of eggs are high in omega-3? ›
All eggs contain some Omega-3, but Nature's Yoke Omega-3 Free-Range Eggs give you and your family even more of the Omega-3 benefits doctors and other health and wellness professionals have been talking about for decades.
Are Eggland's best omega-3 eggs? ›
While all eggs contain these essential fatty acids, Eggland's Best eggs provide enough additional nutritional advantages to make them one of the best egg sources for omega-3s. Compared to ordinary eggs, which contain 51 milligrams of omega-3s, Eggland's Best eggs contain 125 milligrams—more than double.
Is avocado high in omega-3? ›
Avocados are not a rich source of omega-3 fatty acids. Like other non-animal sources of omega-3 fatty acids, avocados contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA. These more beneficial types only come from animal-based sources, such as fatty fish.
Kiwifruit, papaya, avocados, berries, and oranges contain a good amount of Omega-3 fatty acids. However, one should note that one can't completely rely on these fruits to fulfill their Omega-3 needs! Make sure you also include fish, walnuts, chia seeds, and flaxseeds among others in your daily diet.
Can I take omega-3 supplements instead of eating fish? ›
Some studies suggest that both fish and Omega 3 supplements provide similar cardiac well-being benefits. However, fish also provides additional nutrients, like vitamin D and protein, that supplements may lack. If you prefer to take supplements, it's crucial to ensure your diet is otherwise balanced and nutritious.
How many omega-3 are in one egg? ›
These beneficial effects are obtained with a daily intake of 250mg of DHA and of another fatty acid (EPA) from various dietary sources. An average medium egg provides about 70mg of omega-3 fatty acids.
Do store bought eggs have omega-3? ›
We started by looking at the nutritional profile of standard store-bought or farm fresh eggs. We found that a typical 56-gram egg has about 50 milligrams of omega-3.
How to increase omega-3 intake? ›
Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s, whereas fish with a lower fat content—such as bass, tilapia, and cod—as well as shellfish contain lower levels [3].
