Does Shrimp Have Omega-3 or 6? The Definitive Guide to Its Fatty Acid Profile

November 20, 2025 •

3 min read

According to the National Institutes of Health, shrimp contains both omega-3 and omega-6 fatty acids, though in lower amounts compared to fatty fish. This raises the common question: Does shrimp have omega-3 or 6, and in what proportions?

Quick Summary

Shrimp contains both omega-3 (EPA and DHA) and omega-6 fatty acids, with a low omega-6 to omega-3 ratio, but it is not a significant source of these essential fats compared to oily fish.

Key Points

Contains Both: Shrimp has both omega-3 and omega-6 fatty acids in its nutrient profile.
Modest Omega-3 Source: While it contains omega-3s, shrimp is not as rich a source as fatty fish like salmon.
Favorable Ratio: The omega-6 to omega-3 ratio in shrimp is healthy, with omega-3s often outweighing omega-6s.
Diet and Species Impact: The specific amount of omega fatty acids in shrimp can vary based on the species and whether it was wild-caught or farm-raised.
Nutrient-Dense Protein: Beyond omegas, shrimp is a lean, protein-rich food that provides excellent amounts of selenium, iodine, and astaxanthin.
Low in Mercury: Shrimp is generally low in mercury, making it a safe seafood choice for regular consumption.

Does Shrimp Have Omega-3 or 6?

Yes, shrimp contains both omega-3 and omega-6 fatty acids. However, it's not considered a primary source for these fats, especially when compared to fatty fish like salmon or mackerel. Understanding the presence and ratio of these fatty acids is key to incorporating shrimp into a balanced diet effectively.

The Role of Omega Fatty Acids

Omega-3 and omega-6 are polyunsaturated fatty acids (PUFAs) that are essential for human health, meaning the body cannot produce them and they must be obtained from food. Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in seafood, are known for their anti-inflammatory effects and benefits for heart and brain health. Omega-6s are also vital for overall health, but a high omega-6 to omega-3 ratio can promote inflammation. A balanced intake is crucial for health.

Shrimp's Omega Profile

While shrimp does contain these healthy fats, the quantity is modest. A 3-ounce serving of cooked shrimp provides around 120mg of omega-3s, consisting of both EPA and DHA. The omega-6 content is also small, which results in a favorable omega-6 to omega-3 ratio. Some studies indicate this ratio is often less than 1, meaning it has more omega-3 relative to omega-6, which is beneficial for health.

Factors Influencing Shrimp's Omega Content

Several factors can influence the omega fatty acid content of shrimp:

Species: Different shrimp species have varying nutritional profiles. For instance, Argentine red shrimp can have a notably higher omega-3 content than other species.
Diet: The diet of the shrimp, particularly in aquaculture, plays a significant role. Farmed shrimp fed with fish oil-enriched feeds can have higher EPA and DHA levels. Wild-caught shrimp, which feed on marine algae and other organisms, accumulate omegas from natural sources.
Environment: The environment where the shrimp are raised or caught can also affect their nutrient composition.

Comparison Table: Shrimp vs. Fatty Fish

To put shrimp's omega profile into perspective, here's a comparison with a well-known source of omega-3s, salmon.


Nutrient (per 3 oz serving)	Cooked Shrimp	Farmed Atlantic Salmon
Omega-3s (EPA+DHA)	~120 mg	~1830 mg
Omega-6s	Small amount	Higher amount
Omega-6:Omega-3 Ratio	Often <1	Higher, depending on feed

Nutritional Benefits Beyond Omega-3s

Despite its relatively lower omega-3 content compared to some fish, shrimp is a nutritional powerhouse in other ways.

Shrimp is an excellent source of:

Protein: A 3-ounce serving provides about 20 grams of high-quality protein.
Selenium: This mineral acts as a powerful antioxidant and is crucial for thyroid health and immune function.
Iodine: An essential mineral for proper thyroid function and brain health, which many people are deficient in.
Astaxanthin: This carotenoid antioxidant is responsible for shrimp's pink color and has been linked to anti-inflammatory properties and benefits for eye health.
Vitamin B12: Important for nerve function and red blood cell production.
Low in Saturated Fat: Shrimp is a lean protein source, making it a heart-healthy choice.

Addressing the Cholesterol Concern

For years, shrimp has had a reputation for being high in cholesterol. However, modern dietary research has shifted focus from dietary cholesterol to saturated and trans fats as more impactful factors on blood cholesterol levels. Since shrimp is low in these unhealthy fats, its high cholesterol content is less of a concern for most people.

Conclusion

While shrimp does possess both omega-3 and omega-6 fatty acids, it is a modest source of these beneficial fats when compared to oily fish like salmon. Its omega-3 to omega-6 ratio is favorable, and its low mercury content makes it a safe and healthy addition to a balanced diet. For substantial omega-3 intake, rely on fatty fish. For a delicious, lean protein packed with essential minerals and antioxidants, shrimp is an excellent choice.

For more information on the role of different fatty acids in your diet, you can refer to the National Institutes of Health website. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Frequently Asked Questions

No, shrimp is not a better source of omega-3 than fatty fish like salmon, mackerel, or sardines. While shrimp contains beneficial omega-3s, the quantity is significantly lower compared to these oily fish.

The omega-6 to omega-3 ratio in shrimp is quite favorable, with some sources indicating it can be less than 1. This means that shrimp contains more omega-3s than omega-6s relative to its total fat content.

The omega content can depend on the farming diet. Some farmed shrimp fed with fish oil can have higher omegas, while wild shrimp acquire them naturally. Both can contain significant amounts, but it depends more on the specifics of the species and feed.

Shrimp is relatively high in dietary cholesterol. However, dietary cholesterol has a smaller impact on blood cholesterol levels for most people than saturated and trans fats. Since shrimp is low in saturated fat, it is generally considered heart-healthy.

Shrimp is an excellent source of lean protein, selenium, iodine, vitamin B12, and the powerful antioxidant astaxanthin.

Yes, shrimp is classified as a low-mercury seafood, making it a safer option for regular consumption compared to larger predatory fish that can accumulate more mercury.

Astaxanthin is a carotenoid antioxidant that gives shrimp its reddish-pink color. It has been shown to have anti-inflammatory properties and may support heart and eye health.