Foods Rich in Eicosapentaenoic Acid (EPA)

Eicosapentaenoic acid (EPA) is a polyunsaturated fatty acid. It is also known as icosapentaenoic acid. It is referred to as a member of omega-3 fatty acid as its first double bond is located on the third carbon from the terminal methyl group and is denoted as 20:5 n-3.

This acid is commonly found in marine animals and phytoplankton. (1) 

Eicosapentaenoic acid is an essential fatty acid supplied through diet because the human body can not produce it. The clinical importance of EPA in reducing the risk of cancer, cardiovascular diseases, and plasma cholesterol is promoting its industrial production. (2)

EPA is essential in cellular function, including cell division and membrane organization. It helps to regulate the structure and function of the membrane.

EPA possesses antioxidant properties. It facilitates the transport of hydrophilic and hydrophobic compounds across the bacterial membrane. (2) 

This post further discusses the top ten foods rich in EPA.

Menhaden Fish Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per 1 cup, 218 g)
13.2 g	28.8 g

Menhaden fish, also known as mossbunker and bunker, belong to the family Clupeidae. They are flat and have soft flesh. The tail is pronged (V-shaped). Menhaden oil is refined marine oil derived from menhaden fish. This oil contains 13.2 grams of EPA per 100 grams. The oil is also high in calories and cholesterol.

This oil helps to reduce inflammation and lower the risk of heart disease. (3)

For more: Menhaden Fish Oil

Salmon Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (1 cup, 218 g)
13 g	28.3 g

Salmon is a species of euryhaline ray-finned that belong to the family Salmonidae. They have a bright silvery appearance and reproduce in freshwater. Salmon oil is extracted from fish’s healthy fats. Salmon oil contains 13 grams of EPA per 100 grams. It is also high in calories, cholesterol, and other polyunsaturated fatty acids. (4) Salmon oil promotes blood flow and supports fetal development. 

Read More: Nutritional Facts about Salmon Fish Oil

Sardine Fish Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (1 cup, 218 g)
10.1 g	22 g

Sardine is a nutrient-rich oily fish belonging to the Clupeidae family. Fish shorter than 6 inches is sardine. Sardine oil is extracted by adjusting the pH of the muscle of the fish, followed by centrifugation. This oil contains 10.1 grams of EPA per 100 grams. It also includes a good amount of vitamin D and calories. (5)This oil reduces the triglycerides level in the blood and protects the heart. 

Read More: Nutritional Facts about Sardine Fish Oil

Bearded Seal Oil (Alaska Native)

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per serving size)
9.71 g	–

The bearded seal is an earless animal belonging to the Phocidae family. Bearded seal oil is extracted from the blubber (fat). The oil contains 9.71 grams of EPA per 100 grams. The oil is also high in protein, thiamin, vitamins A, D, E, folate, and choline. (6)

This oil supports the immune system and fights inflammation. 

Cod Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (1 tablespoon, 4.5 g)
6.9 g	0.31 g

Cod is a nutritious and flavorful fish that belongs to the Gadidae family. Cod oil is a dietary supplement derived from the liver of cod fish. Cod liver oil is high in EPA holding 6.9 grams per 100 grams. It is incredibly high in vitamin A and packed with vitamin D and retinol. (7) This oil helps to maintain bone health and reduce the risk of anxiety and depression. 

Read More: Nutritional Facts about Cod Liver Oil

Herring Fish Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per 1 cup, 218 g)
6.27 g	13.7 g

Herring are forage fish (bait or feeder fish) belonging to the Clupeidae family. The oil is extracted from the fat of herring fish. This oil is rich in EPA, with a value of 6.27 grams per 100 grams. The oil is rich in both monounsaturated and polyunsaturated fatty acids. (8)

This oil benefits fetal brain development and improves heart health.

Spotted Seal Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per serving size)
3.93 g	–

Spotted seals are considered proper seals, also known as larga seals or largha seals. They are a member of the family Phocidae. The oil is extracted from the fats of the spotted seal. This oil contains 3.93 grams of EPA per 100 grams. It also contains selenium, vitamins A, E, D, and K. (9)

This oil promotes the development of children’s nerves, eyes, and brains. 

Beluga Whale Oil

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per serving size)
2.8 g	–

The Beluga whale, also known as the white whale, belongs to the family Monodontidae. Whale oil is obtained from the fats of whales. It contains 2.8 grams of EPA per 100 grams. It also contains selenium, vitamins A, E, D, and K. (10)

This oil help build and repair muscle, skin, and blood. 

For more: Beluga whale oil- facts and health benefits

Caviar

Eicosapentaenoic acid (per 100 grams)	Eicosapentaenoic acid (per 1 tablespoon)
2.74 g	0.439

Caviar is a food product made from eggs of certain species of sturgeon fish. The eggs are harvested from the fish and then cured with salt. They are usually black and red and in granular form.

Caviar contains 2.74 grams of EPA per 100 grams. It is also high in protein and calories. It has high quantities of minerals like sodium, magnesium, calcium, phosphorus, and potassium. It also carries vitamins B, B6, A, E, D, K, choline, and folate. (11)

Caviar possesses antioxidant and anti-inflammatory properties and shows anti-aging effects. It is suitable for maintaining fertility, heart, cholesterol, and brain health. 

Mackerel Fish 

Eicosapentaenoic acid (per 100 grams, salted)	Eicosapentaenoic acid (per 1 cup cooked, 136 g, salted)
1.62 g	2.2 g

Mackerel is a type of saltwater fish that belongs to the family Scombridae. They are known for their oily flesh and distinctive flavor. This oily flesh is high in EPA, with a value of 1.62 grams per 100 grams. It is also high in protein, sodium, potassium, calcium, choline, folate, and vitamins A and D. (12) 

The nutritional components present in mackerel benefit our hearts, brain, and bones.

For more information: Fish Oil (Facts and Health Benefits)

Benefits of EPA

EPA comes with several health benefits. This essential fatty acid is mainly found in fish oil. EPA has positive effects on heart health as it helps lower blood pressure and triglycerides and maintain the heart’s rhythm. (13) It also prevents blood clotting and can reduce pain and swelling. (14) 

Despite being essential and nutritious for human health, it can possess some side effects. It can cause nausea and diarrhea in some people. Pregnant and breast-feeding females are suggested to consult their physician about the dosage of EPA. (14)