How much omega-3 is in one medium egg?: The surprising difference between conventional and enriched eggs

December 20, 2025 •

3 min read

An average conventional medium egg provides about 70mg of total omega-3 fatty acids, though levels can be significantly higher in specialized products. Therefore, the precise answer to how much omega-3 is in one medium egg is not fixed, but rather depends on the source.

Quick Summary

The omega-3 content of a medium egg varies greatly, ranging from approximately 70mg in standard eggs to several hundred milligrams in enriched versions from hens fed modified diets.

Key Points

Standard vs. Enriched: A medium conventional egg contains approximately 70mg of omega-3, whereas an enriched egg can contain anywhere from 100 to over 600mg.
Diet Determines Content: The omega-3 level in an egg is primarily determined by the hen's diet, with supplements like flaxseed or fish oil being key factors.
ALA vs. DHA/EPA: Conventional eggs typically contain ALA, a plant-based omega-3. Enriched eggs often contain higher levels of the more beneficial marine-based DHA and EPA.
Pasture-Raised Advantage: Eggs from pasture-raised hens can have a higher omega-3 content than conventional eggs due to their natural diet, but usually less than purpose-fortified eggs.
Health Benefits: The DHA and EPA in enriched eggs support cardiovascular health, brain function, and may help reduce inflammation.
Nutritional Strategy: Choosing omega-3 enriched eggs is an effective strategy to increase your intake of essential fatty acids, especially if you limit or avoid fish.
Taste Considerations: Hens fed flaxseed tend to produce enriched eggs without a 'fishy' aftertaste, which can sometimes occur with fish oil supplementation.

Understanding the Omega-3 Content in Eggs

Eggs are a nutritious, low-cost source of protein and essential nutrients, and they do contain some omega-3 fatty acids. However, the amount and type of omega-3 vary dramatically depending on the egg's origin. The most significant factor influencing this variation is the diet of the laying hen, which can be modified to boost the nutritional profile of the eggs.

The Difference Between Conventional and Enriched Eggs

Conventional Eggs

Standard, or conventional, eggs are what you will typically find in most supermarkets. The hens that lay these eggs are usually fed a grain-based diet, which results in a relatively modest omega-3 content. A medium conventional egg generally contains approximately 70mg of omega-3s, with much of this being the plant-based alpha-linolenic acid (ALA). While still a healthy food, these eggs are not a primary source of the more valuable long-chain omega-3s, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Omega-3 Enriched Eggs

To create enriched eggs, producers supplement a hen's diet with omega-3-rich sources. This can include flaxseed, algae, or fish oil. This dietary modification can increase the omega-3 content significantly, sometimes up to 100-600 mg per egg, depending on the specific feed formula used. Notably, supplementation with fish oil or algae directly increases the levels of the long-chain fatty acids DHA and EPA, which are more readily usable by the human body than ALA. Some enriched eggs may rely solely on flaxseed, which provides ALA. The conversion of ALA to EPA and DHA in the human body is inefficient, so consuming DHA/EPA directly is more effective.

Factors Beyond Fortification

Hen's Diet and Environment

Beyond direct supplementation, a hen's environment and natural foraging habits can also influence the omega-3 levels. Hens that are free-range or, especially, pasture-raised, eat a more natural diet that includes grasses and insects in addition to their commercial feed. This can result in a higher omega-3 content compared to strictly cage-fed hens, though usually not as high as a specifically fortified egg. Research indicates that the nutritional composition of eggs is directly correlated to the hen's dietary intake.

Impact on Taste

For some consumers, a concern with enriched eggs is the potential for a 'fishy' taste, particularly when fish oil is used as the supplement. Studies have shown that while some methods of supplementation can affect flavor, techniques using flaxseed or refined fish oil can result in an enriched egg that is palatable and does not have an off-putting taste.

Omega-3 Comparison in Different Egg Types


Egg Type	Typical Omega-3 Content (per medium egg)	Primary Omega-3 Type	Notes
Conventional Egg	~70 mg	Mostly ALA	Laid by hens on a standard grain diet.
Pasture-Raised Egg	Varies, but often higher than conventional	ALA, and some DHA/EPA from foraging	Hens have outdoor access, eating insects and grasses.
Organic Egg	Comparable to conventional, sometimes slightly higher	Mostly ALA	Hens on organic feed, but not always fortified for omega-3.
Omega-3 Enriched Egg (Flaxseed)	100-200 mg+	High in ALA, some DHA conversion	Hens fed flaxseed; ALA is less bioavailable than DHA/EPA.
Omega-3 Enriched Egg (Fish Oil/Algae)	200-600 mg+	High in DHA/EPA	Hens fed fish oil or algae; DHA/EPA is highly bioavailable.

The Health Benefits of Omega-3s from Eggs

The omega-3s found in enriched eggs, especially the long-chain DHA and EPA, offer several health advantages. Omega-3s have anti-inflammatory effects and are associated with improved cardiovascular health, reduced triglycerides, and better brain function. DHA is also crucial for infant growth and development, making fortified eggs beneficial for pregnant women. Choosing omega-3-enriched eggs is a simple, convenient way to boost your intake of these essential fatty acids, especially if you do not regularly consume fatty fish.

Conclusion

In summary, while a standard medium egg contains some omega-3s, the quantity is relatively low, and it is mostly in the form of ALA. To significantly increase your intake of the more beneficial long-chain omega-3s, DHA and EPA, opting for omega-3-enriched eggs is the most effective approach. The enrichment process, which involves modifying the hen's diet, produces eggs with substantially higher omega-3 levels. For individuals seeking to boost their omega-3 intake conveniently, particularly those who do not eat fish, enriched eggs are a worthwhile dietary choice that offers a range of potential health benefits.

Other Omega-3 Sources

Fatty fish (salmon, mackerel, sardines)
Flaxseeds
Chia seeds
Walnuts
Soybeans

For more detailed information on omega-3 fatty acids and their health benefits, refer to the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

No, not all eggs are equal in omega-3 content. Conventional eggs contain a modest amount, but omega-3 enriched eggs, which come from hens fed a specialized diet, contain significantly higher levels.

ALA (alpha-linolenic acid) is a plant-based omega-3 found in most eggs. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega-3s more common in marine sources and enriched eggs. Your body's conversion of ALA to DHA/EPA is inefficient, making enriched eggs a better source of these key fatty acids.

Omega-3 enriched eggs are made by supplementing the laying hen's diet with omega-3-rich ingredients, such as flaxseed, algae, or fish oil.

Organic eggs do not necessarily have a significantly higher omega-3 content than conventional eggs, unless they are also specifically fortified. The primary difference is the organic feed and living conditions.

Eating enriched eggs can help boost your intake, but they may not be sufficient on their own. For optimal intake of DHA and EPA, including fatty fish, supplements, or other sources is often recommended.

For individuals who do not eat fish regularly or are looking to increase their intake of beneficial long-chain omega-3s (DHA/EPA) from a convenient food source, omega-3 eggs can be a worthwhile investment.

The omega-3 fatty acids in eggs are relatively stable during typical cooking methods like boiling or scrambling. There is no significant loss of omega-3s during these processes.