Omega-3 in walnuts: how walnuts compete with fish

Omega-3 fatty acids are a group of polyunsaturated fats essential for many functions of the human body. They support the immune, nervous, digestive, and excretory systems. Certain subtypes of omega-3 also produce hormone-like compounds that reduce inflammation, regulate blood clotting, and help maintain healthy veins and arteries.

Scientists have identified 11 different omega-3 fatty acids, but the most important are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). Since the human body cannot produce these on its own, a deficiency can lead to worsening of chronic conditions, fatigue, poor skin and hair health, and other negative symptoms. That’s why it is crucial to include omega-3 rich foods in your daily diet.

Fish or walnuts: which has more omega-3?

It is widely believed that the best source of omega-3 fatty acids is seafood, particularly oily fish. Indeed, salmon, trout, and other fish from the salmon family are rich in these healthy fats. However, walnuts contain significantly more omega-3.

For example, atlantic salmon contains about 2.68 g of omega-3 per 100 g of meat, along with vitamins PP, E, D, and minerals such as chromium, copper, cobalt, and selenium. Farmed salmon has almost half the amount — about 1.4 g per 100 g. Trout provides even less — about 0.94 g per 100 g.

By comparison, 100 g of fresh walnut kernels contain an impressive 9.08 g of omega-3. In addition, walnuts are a rich source of omega-6 and omega-9 fatty acids, vitamins PP, E, B, and the rare vitamin K. They also provide key minerals such as potassium, calcium, magnesium, zinc, iron, and phosphorus.

Walnuts are also one of the best natural energy sources. The recommended daily portion for adults is 30 g (around 6–7 kernels). However, eating more than 50 g a day may cause digestive discomfort.

Another excellent source of omega-3 is walnut oil, which contains up to 15% of these fatty acids. Importantly, the omega-3 to omega-6 ratio in walnut oil is optimal for human health (5:1).

Natural walnuts from CraftOil – a powerful source of omega-3

CraftOil produces high-quality, raw oils rich in vitamins and minerals, offering a wide range of natural products. Their catalog includes organic walnut kernels grown in eco-friendly regions without pesticides or preservatives. Each batch undergoes strict quality control, is stored under optimal conditions, and is packaged in paper bags only after the customer places an order.

CraftOil also offers fresh, aromatic, and flavorful walnut oil. It is produced on proprietary presses with special polymer or untreated ash barrels, ensuring that the oil never contacts air or metal. The result is a 100% natural product, free of artificial additives, with high omega-3 content, vitamins, and essential micro- and macroelements.

Additionally, CraftOil provides customers with the opportunity to make oil at home. With one of their branded presses, you can easily produce your own fresh walnut oil. Their team of consultants is always ready to help you choose the right equipment and guide you through the process.