Do Sprouts Have Cod Liver Oil? Unraveling the Nutritional Differences

December 27, 2025 •

3 min read

Approximately 1 billion people worldwide are estimated to be deficient in Vitamin D, a key nutrient found in cod liver oil, leading some to question the nutritional content of plant-based foods. However, it is a nutritional myth to suggest that sprouts have cod liver oil, as the latter is a fish-derived product.

Quick Summary

This article clarifies that sprouts do not contain cod liver oil due to their plant origin, contrasting their nutritional profile with that of fish-based supplements like cod liver oil.

Key Points

No Shared Origin: Sprouts are plant-based, while cod liver oil is derived from the liver of cod fish, meaning they cannot contain each other's components.
Different Vitamins: Cod liver oil is a significant source of preformed Vitamins A and D, whereas sprouts are rich in Vitamin C, K, and beta-carotene (provitamin A).
Omega-3 Differences: Cod liver oil provides long-chain omega-3s (EPA and DHA), which are directly utilized by the body, while sprouts contain ALA, which the body must convert inefficiently.
Dietary Versatility: Sprouts are versatile, low-calorie, high-fiber foods that enhance salads, stir-fries, and sandwiches, offering broad nutritional benefits.
Vegan Alternatives: Vegans seeking the EPA and DHA found in cod liver oil should opt for supplements derived from algae, the original source of these fatty acids.
Distinct Nutritional Roles: Both sprouts and cod liver oil are healthy but serve different nutritional purposes, and understanding their differences is key to a balanced diet.

The question of whether sprouts contain cod liver oil is rooted in a fundamental misunderstanding of their biological origins. Cod liver oil is, as its name suggests, a product derived from the liver of cod fish and is rich in specific nutrients like preformed Vitamin A, Vitamin D, and the long-chain omega-3 fatty acids EPA and DHA. Sprouts, on the other hand, are young plants, and their nutritional composition is entirely different, providing a powerhouse of plant-based nutrients.

The Fundamental Distinction: Plant vs. Animal Sources

The primary difference lies in the source. Cod liver oil is an animal product, whereas sprouts are a plant product. This distinction is the single most important factor determining their nutritional content. Plants produce nutrients through photosynthesis and soil absorption, while animals, including cod, store and process nutrients differently. This is why you will never find cod liver oil in a plant, and it is also why those following a vegan diet must seek alternative sources for certain nutrients.

Cod Liver Oil: A Nutrient-Dense Animal Source

Cod liver oil is prized for its high concentration of specific nutrients:

Vitamins A and D: A single tablespoon can provide a significant portion of the daily value for these fat-soluble vitamins. Vitamin A supports immune function and vision, while Vitamin D is critical for bone health.
Long-chain Omega-3s (EPA & DHA): These are directly available for the body to use, supporting heart health and reducing inflammation.

Sprouts: A Rich Plant-Based Source

Sprouts are celebrated for their own impressive nutritional profile, but it is distinct from that of cod liver oil. The exact nutrients vary by the type of sprout (e.g., mung bean, alfalfa, broccoli), but generally include:

Vitamins C and K: Important for immune function and blood clotting.
Fiber: Aids in digestion and promotes gut health.
Plant-based protein: An excellent source for vegetarians and vegans.
Beta-carotene: A precursor to Vitamin A that the body can convert.
Alpha-linolenic acid (ALA): A type of omega-3 fatty acid found in some sprouts, which the body can convert into EPA and DHA, though inefficiently.

Comparing Key Nutrients: Sprouts vs. Cod Liver Oil

The most significant nutritional differences lie in the form and quantity of Vitamins A, D, and omega-3 fatty acids. While both food types are beneficial, they serve different dietary roles.


Nutrient	Sprouts (Plant-Based)	Cod Liver Oil (Animal-Based)
Vitamin A	Contains beta-carotene (provitamin A).	Contains preformed retinol (active Vitamin A).
Vitamin D	Generally contains none unless fortified.	Very rich source of Vitamin D.
Omega-3s	Primarily contains ALA, with trace amounts of EPA and DHA.	Very rich source of EPA and DHA.
Fiber	Excellent source, promoting digestive health.	Contains no fiber.
Cholesterol	Contains no cholesterol.	Contains cholesterol.

The Role of Each in a Balanced Diet

Including both sprouts and, for non-vegans, cod liver oil or other fish-based omega-3 sources in a diet can provide a broad spectrum of nutrients. For vegans, obtaining sufficient levels of EPA and DHA often requires a supplement derived from algae, which is the original source of these fatty acids that fish consume. Sprouts, meanwhile, offer a host of vitamins, minerals, and enzymes that support overall health, digestion, and provide a low-calorie, high-fiber food option.

Sprouts can be easily incorporated into a variety of meals, such as:

Salads: Adding raw sprouts for a fresh crunch.
Stir-fries: Lightly sautéing sprouts with other vegetables.
Sandwiches: Using sprouts as a fresh and nutritious filling.
Soups: Adding them just before serving for a nutrient boost.

Conclusion: A Clear Distinction in Nutritional Sources

In conclusion, the answer to the question "Do sprouts have cod liver oil?" is unequivocally no. They are from entirely different biological kingdoms—plant and animal, respectively—and thus possess distinct nutritional profiles. Sprouts provide a wide array of plant-based vitamins, minerals, fiber, and protein, while cod liver oil is a potent source of Vitamins A, D, and long-chain omega-3s. For a truly balanced diet, especially for those with dietary restrictions like vegans, understanding the specific nutrients each source provides is essential for making informed health decisions and avoiding misconceptions. Instead of seeking cod liver oil in sprouts, individuals should embrace the unique benefits of each food and supplement appropriately to meet their nutritional needs. For those following a plant-based diet, algae-based omega-3 supplements are the ideal alternative for obtaining EPA and DHA.

Frequently Asked Questions

Yes, some sprouts contain the omega-3 fatty acid ALA (alpha-linolenic acid). However, the body's conversion of ALA to the more active forms, EPA and DHA, is inefficient. The primary source of EPA and DHA in the diet is fatty fish or supplements derived from algae.

No, sprouts are not a natural source of Vitamin D. Cod liver oil and other fatty fish are rich in Vitamin D, as is fortified milk and exposure to sunlight.

Sprouts offer numerous benefits, including being a great source of vitamins (like C and K), minerals, fiber, and plant-based protein. They aid digestion, boost immunity, and are low in calories.

Cod liver oil is a specific type of fish oil extracted from the liver of cod fish. It is notably different from regular fish oil because it is exceptionally rich in Vitamins A and D, in addition to omega-3s.

Vegans should use algae-based omega-3 supplements to obtain DHA and EPA. For Vitamin A, sources like carrots, sweet potatoes, and leafy greens provide beta-carotene, while sunlight is the best natural source of Vitamin D.

While a supplement could theoretically contain both sprout-derived extracts and cod liver oil, the two are not naturally found together. Any such product would be a formulated supplement and not a naturally occurring food item.

They both contain fatty acids, but in different forms. Sprouts contain primarily plant-based fats and ALA omega-3s, while cod liver oil contains animal-based fats, EPA, and DHA.