Does Milk Contain Omega-3 Fatty Acids? A Nutritional Breakdown

December 30, 2025 •

2 min read

A 2018 study found that milk from grass-fed cows had 147% more omega-3s than conventional milk. While all milk contains some omega-3 fatty acids, the amount varies dramatically based on the animal's diet and whether the milk has been fortified.

Quick Summary

The quantity of omega-3s in milk, particularly ALA, depends on the cow's diet, with grass-fed and organic milks having more than conventional milk due to forage intake. Specialized fortified milk offers higher levels of DHA and EPA. However, milk is not a primary source compared to other foods like fatty fish.

Key Points

Natural Content: Milk naturally contains a small amount of omega-3 fatty acids, predominantly ALA, but it is not a major source.
Grass-fed Advantage: Milk from grass-fed cows has significantly higher levels of omega-3s compared to conventional milk due to their diet.
Dietary Impact: The diet of the dairy cow directly influences the omega-3 content of the milk; pasture feeding increases beneficial fats.
Fortification Option: Manufacturers add omega-3s, typically DHA and EPA, to fortified milk products to significantly boost their health benefits.
Not a Primary Source: Even enriched or grass-fed milk does not provide as high a concentration of omega-3s as fatty fish or specific plant oils.
Favorable Ratio: Grass-fed and organic milk have a healthier omega-6 to omega-3 ratio compared to conventional milk, which is better for combating inflammation.

Understanding Omega-3s in Milk

Omega-3 fatty acids are a type of polyunsaturated fat essential for human health, playing critical roles in brain function, reducing inflammation, and preventing chronic diseases. The three primary types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Milk naturally contains a small amount of ALA, but the overall concentration is not enough to be considered a significant dietary source on its own. The fatty acid profile of milk is heavily influenced by the diet of the dairy cow.

The Impact of Diet: Grass-fed vs. Conventional

The nutritional content of milk reflects what the cow consumes. Conventional dairy cows often eat a grain-based diet, leading to milk with a higher omega-6 to omega-3 ratio. Grass-fed cows, however, graze on pastures rich in omega-3s, resulting in milk with a significantly better omega-6 to omega-3 balance and higher omega-3 levels.

Conventional milk: Low in omega-3s, high omega-6 to omega-3 ratio.
Organic milk: Higher omega-3s and better ratio than conventional due to grazing requirements.
Grass-fed milk: Highest natural omega-3 levels among standard varieties due to forage-rich diet.

The Role of Fortified Milk

Fortified milk is another option for increasing omega-3 intake from dairy. Manufacturers add omega-3s, often DHA from sources like fish or algae oil, to the milk. This significantly increases the omega-3 concentration, making it a more notable source compared to unfortified milk.

Commonly Fortified Food Products:

Eggs
Yogurt
Juices
Soy beverages
Infant formula

Natural vs. Fortified: Omega-3 Comparison


Feature	Naturally Occurring (Grass-fed)	Fortified Milk
Omega-3 Type	Primarily Alpha-Linolenic Acid (ALA)	Primarily DHA, sometimes ALA or EPA
Content Level	Higher than conventional, but still relatively low compared to fish	Significantly higher due to supplementation
Sourcing Method	The cow's diet of pasture grasses and legumes	Omega-3s added by manufacturers (e.g., algae oil)
Health Benefits	Improved omega-6/omega-3 ratio, anti-inflammatory effects	Increased intake of key omega-3s DHA and EPA
Primary Goal	Balanced fatty acid profile	Boost intake of specific omega-3s (DHA/EPA)

How Dietary Changes Affect Milk Composition

Farmers can further boost milk's omega-3 content by supplementing cow feed with rich sources like flaxseed or fish oil, using protected supplements for effective transfer. This provides a way to increase beneficial omega-3s in the final milk product.

Conclusion: Your Omega-3 Milk Options

Milk contains omega-3 fatty acids, with the amount varying based on the cow's diet and fortification. Grass-fed and organic milks have more natural omega-3s than conventional milk due to pasture grazing. Fortified milk offers the highest levels of DHA and EPA. However, even fortified milk is not a primary omega-3 source like fatty fish or certain plant oils. Choosing the right milk depends on your health and dietary needs.

Authoritative Outbound Link

For further information from a government health resource, the National Institutes of Health Office of Dietary Supplements provides a comprehensive overview of omega-3s and their dietary sources.

Frequently Asked Questions

The omega-3 fatty acid naturally found in milk is primarily alpha-linolenic acid (ALA). In fortified milk, manufacturers usually add docosahexaenoic acid (DHA) and sometimes eicosapentaenoic acid (EPA).

No, milk is not a good source of omega-3s, especially conventional milk, which contains very little. While grass-fed and organic varieties have more, they still pale in comparison to excellent sources like fatty fish, flaxseed, and walnuts.

Producers can increase omega-3 content by changing the dairy cow's diet. Feeding them more grass and legumes naturally boosts omega-3s, and many brands also add supplements like algae oil or protected flaxseed to the feed.

Fortified milk can be a worthwhile option if you are looking to increase your intake of DHA and EPA, especially if you do not regularly consume fatty fish. It offers a convenient way to add more of these beneficial fatty acids to your diet.

Yes, there is. While both generally have higher omega-3s than conventional milk, grass-fed milk, particularly from cows on a nearly 100% forage diet, typically contains the highest levels.

Yes, because omega-3 fatty acids are fat-soluble, they are largely removed during the process of making low-fat and skim milk. Whole milk contains the highest concentration, and this applies to fortified milk as well.

It is unlikely you can get adequate omega-3s from drinking milk alone, even fortified or grass-fed varieties. Experts recommend a balanced diet that includes other rich sources like fatty fish, nuts, and seeds to meet daily needs.