How Much Omega-3 Is in a Glass of Milk?

November 13, 2025 •

3 min read

A standard 8-ounce glass of whole cow's milk contains a modest amount of omega-3, around 183 milligrams, predominantly as ALA. This amount is highly dependent on the cow's diet, meaning grass-fed or fortified versions can offer significantly more.

Quick Summary

The omega-3 content in milk varies by fat content, cow's diet, and fortification. Standard milk is a minor source, mainly providing ALA, while fortified or grass-fed milk offers higher levels of beneficial EPA and DHA. It should not be considered a primary omega-3 source.

Key Points

Fat Matters: Skim milk has almost no omega-3s, while whole milk contains some, mostly ALA.
Grass-Fed is Better: Milk from grass-fed cows contains significantly more omega-3s, primarily ALA, than conventional milk due to diet.
Fortified for Specifics: Fortified milk is enriched with the more potent EPA and DHA, offering a consistent and higher dose.
Milk is not a Primary Source: Even omega-3-rich milk provides a fraction of the omega-3s found in oily fish or certain seeds and nuts.
ALA is Different: The ALA in milk is less efficiently converted by the body into the beneficial EPA and DHA than the omega-3s from marine sources.

Understanding Omega-3s in Different Types of Milk

While milk is well-regarded for its calcium and protein content, its status as a significant source of omega-3 fatty acids is more nuanced. The amount of omega-3 you get from a glass of milk depends heavily on two main factors: the fat content of the milk and the diet of the dairy cow. For instance, skim milk has nearly no omega-3s because these fats are removed along with the milk fat. Most of the omega-3s naturally present in milk are in the form of alpha-linolenic acid (ALA), a plant-based omega-3 that the body converts to the more bioavailable eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) at a very low rate.

The Impact of Cow's Diet

The cow's feed plays a crucial role in the nutritional profile of its milk. Cows raised on pasture and fed a grass-based diet produce milk with substantially higher levels of omega-3s compared to those fed a conventional, grain-based diet. A 2018 study found that milk from 100% grass-fed cows had 147% more omega-3s than conventional milk and 52% more than standard organic milk. This practice also results in a healthier omega-6 to omega-3 ratio, which is beneficial for heart health.

The Rise of Fortified Milk

For those seeking a more reliable and higher dose of omega-3 from their milk, fortified milk has become a popular option. These products are enriched with omega-3s, typically sourced from fish or algae oil, to provide the beneficial DHA and EPA. Fortification allows for controlled and consistent dosage, but consumers should be aware that the quality and stability of these added fats can vary. Research shows that special processing methods are needed to keep the added fish oil from oxidizing, which can affect its stability and bioaccessibility.

Comparison of Omega-3 Levels in Milk

To illustrate the differences, consider this comparison based on an 8-ounce (1-cup) serving:


Milk Type	Estimated Omega-3 Content (mg)	Main Type of Omega-3	Notes
Conventional Whole Milk	~183 mg	ALA	Contains the most fat, and therefore the most natural omega-3 of conventional varieties.
Conventional Low-Fat (2%)	~120 mg	ALA	Significantly less fat means lower omega-3 content.
Conventional Skim Milk	~5 mg	ALA	Negligible amount due to fat removal.
Organic Whole Milk	Higher than conventional	ALA	Typically higher due to increased pasture access for cows, but still primarily ALA.
Grass-Fed Milk	~380 mg	ALA, some EPA/DHA	Highest natural omega-3 content due to the cow's grass-fed diet.
Fortified Milk	200-300 mg (EPA+DHA)	EPA + DHA	Specifically engineered to contain higher levels of the most bioavailable types.

Putting Milk's Omega-3 Contribution into Context

To get a clearer picture of how a glass of milk contributes to your total omega-3 intake, it's helpful to compare it with other sources. The recommended daily intake for total omega-3s can vary, but for perspective, here are some comparisons based on an 8-ounce (1-cup) milk serving:

Salmon: A 3.5-ounce serving of salmon can provide over 2,000 mg of EPA and DHA, making it a powerhouse of omega-3s compared to any type of milk.
Flaxseed Oil: Just one tablespoon of flaxseed oil can contain over 7,000 mg of ALA, far surpassing the natural ALA found in milk.
Chia Seeds: An ounce of chia seeds offers over 5,000 mg of ALA.
Walnuts: A single ounce of walnuts contains about 2,570 mg of ALA.

The Health Benefits of Omega-3s

Omega-3 fatty acids are a crucial part of a healthy diet, offering a wide range of benefits for your body and brain. The most significant benefits are linked to the marine-based EPA and DHA, although ALA also plays a role. Key advantages include supporting cardiovascular health by lowering triglycerides and blood pressure, reducing inflammation, supporting brain and eye health, and potentially improving symptoms of certain mental health conditions like depression and anxiety. For pregnant and lactating women, adequate DHA intake is vital for fetal brain and eye development.

Conclusion

While milk is a nutritious beverage, a glass of conventional milk is a relatively minor source of omega-3 fatty acids, especially the more beneficial DHA and EPA. Opting for grass-fed or fortified milk can significantly increase your omega-3 intake, but these options are still not a substitute for dietary powerhouses like fatty fish, flaxseed, or supplements. For optimal health, a balanced diet incorporating a variety of omega-3 sources is the most effective strategy. Learn more about diverse dietary sources from the National Institutes of Health.

Frequently Asked Questions

Yes, whole milk has significantly more omega-3 fatty acids than skim milk because the omega-3s are found in the fat content, which is largely removed during the production of skim milk.

Standard cow's milk contains alpha-linolenic acid (ALA), a plant-based omega-3. The body can only convert a very small amount of ALA into the more active EPA and DHA.

Fortified milk can be a good supplemental source, as it is enriched with DHA and EPA, the omega-3s with the strongest health benefits. However, it is not a complete replacement for diverse omega-3 sources.

Milk from grass-fed cows has significantly higher omega-3 content than conventional milk. Studies show it can have up to 147% more omega-3s, which are mostly ALA.

No, you should not rely on milk alone. Even fortified or grass-fed milk contains far less omega-3 than sources like fatty fish (salmon, mackerel) or seeds (flaxseed, chia seeds).

The best dietary sources of omega-3s include fatty fish like salmon and mackerel (for EPA and DHA), and plant-based foods like flaxseed, chia seeds, and walnuts (for ALA).

Side effects from omega-3-fortified foods are uncommon. However, high doses from supplements can cause mild issues like an unpleasant taste or stomach discomfort. It's always best to follow a balanced diet and consult a professional about supplementation.