What Products Have Fish Oil in Them? A Comprehensive Guide

December 29, 2025 •

3 min read

According to the National Institutes of Health, omega-3s are found naturally in some foods and are also added to others. Many people primarily associate fish oil with dietary supplements, but the truth is, a wide variety of products have fish oil in them, ranging from natural food sources to everyday fortified items on supermarket shelves.

Quick Summary

Besides common supplements, fish oil is found in natural fatty fish like salmon and sardines and in fortified products such as eggs, milk, and certain juices.

Key Points

Fatty Fish: Cold-water species like salmon, mackerel, and sardines are the most direct and potent natural sources of EPA and DHA omega-3s.
Dietary Supplements: Available in capsules, liquids, and gummies, supplements are a concentrated way to increase omega-3 intake when dietary consumption is low.
Fortified Foods: Products like eggs, milk, and juices can have fish oil added, but typically contain lower levels of beneficial omega-3s compared to natural fish or supplements.
Quality Varies: Not all products are equal; check for specific EPA and DHA content and third-party testing (e.g., IFOS) to ensure purity and potency.
Diverse Options: From whole fish to flavored gummies, a variety of products have fish oil in them, making it easy to find a suitable option for different palates.
Cod Liver Oil: This supplement provides not only omega-3s but also significant amounts of vitamins A and D.

Primary Natural Food Sources of Fish Oil

The most direct and potent sources of fish oil are cold-water, fatty fish. These species accumulate omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), from consuming microalgae. Regular consumption of these natural sources is an excellent way to boost your intake. Key examples include:

Salmon: A nutritional powerhouse and a celebrated source of omega-3s, salmon contains high-quality protein and is rich in nutrients like vitamin D and selenium. Wild salmon is noted for higher omega-3 content.
Mackerel: These small, oily fish are packed with nutrients.
Sardines: Very small, oily fish, sardines are a convenient and nutritious option, often sold canned.
Herring: Similar to mackerel, herring is a fatty fish.
Anchovies: These tiny, oily fish are often used to flavor various dishes and sauces.
Cod Liver Oil: An oil extracted from the liver of cod fish, this is exceptionally high in omega-3s and also provides vitamins A and D.

Dietary Supplements

When dietary intake is insufficient, supplements are the most common way to get fish oil. The market offers a wide variety of formulations:

Capsules/Softgels: The most popular form, offering a convenient, tasteless way to consume the oil. Products vary significantly in their concentration of EPA and DHA.
Liquid Fish Oil: Available in flavored options to mask taste, it can be added to smoothies or dressings.
Omega-3 Gummies: A palatable alternative, often in fruit flavors.
Cod Liver Oil Supplements: Provide omega-3s along with essential vitamins like A and D.
Krill Oil: A marine-based source of omega-3 fatty acids from small crustaceans.

Fortified and Enriched Products

Fish oil is added to a range of processed foods to help consumers increase their omega-3 intake. These products are often labeled as "omega-3 enriched" or "fortified."

Eggs: Certain brands are enriched with omega-3s.
Milk, Yogurt, and Soy Beverages: Several dairy and dairy-alternative products are fortified.
Juices: Some fruit juices are fortified with omega-3 fatty acids.
Breads and Cereals: You can find some breakfast cereals and bread products with added omega-3s.
Infant Formula: Many include DHA and sometimes EPA to support development.

The Quality and Efficacy of Fortified Omega-3s

The omega-3 content in fortified foods can be significantly lower than in natural fish or dedicated supplements. Purification to remove fishy flavor can impact effectiveness. Always check the label for specific amounts of EPA and DHA.

Comparison Table: Sources of Fish Oil and Omega-3s


Product Type	Primary Form	Typical Omega-3s	Key Notes
Fatty Fish (Salmon, Mackerel)	Whole food	High EPA and DHA	Optimal source, includes other nutrients, potential mercury risk in some species.
Dietary Supplements (Softgels)	Concentrated oil in capsule	High, variable EPA/DHA	Convenient, measured dosage, no taste. Quality varies by brand and purification process.
Cod Liver Oil	Liquid or softgel	High EPA, DHA, Vitamins A & D	Dual benefits, can taste fishy, caution with Vitamin A intake.
Fortified Eggs	Food item	Moderate DHA	Less potent than fish or supplements, easier to consume regularly.
Fortified Milk/Juice	Beverage	Low to moderate EPA/DHA	Convenient, but often contains lower effective levels of omega-3s.
Krill Oil	Concentrated oil in capsule	High EPA and DHA	Phospholipid-bound form for potentially better absorption.

Why Quality Matters: Choosing the Right Product

Not all fish oil products are created equal. When selecting, consider:

EPA and DHA Content: Focus on the specific amounts of these key omega-3 fatty acids.
Purity: Look for third-party certifications (like IFOS) that test for contaminants such as heavy metals and PCBs.
Source: Consider wild-caught fish.
Form: Choose a form that suits your lifestyle; enteric-coated capsules can help reduce aftertaste.

Conclusion: Making an Informed Choice

Fish oil is a valuable source of omega-3s with many product options. Fatty fish and marine supplements offer potent EPA and DHA, while fortified foods provide a convenient lower dose. By understanding product types and evaluating quality factors like concentration and purity, consumers can make informed decisions. For more information, consult the NIH Omega-3 Fatty Acids fact sheet.

Frequently Asked Questions

Fish oil is generally derived from the tissue of various oily fish, whereas cod liver oil is specifically from the liver of codfish. While both contain omega-3s, cod liver oil also naturally provides significant amounts of vitamins A and D.

Fortified foods like eggs and milk can provide a supplemental amount of omega-3s, but they often contain lower levels of EPA and DHA compared to fatty fish or dedicated supplements. It is important to check the product label for the specific concentration.

Plant sources like flaxseed and walnuts contain ALA, an omega-3 fatty acid. The body can convert some ALA to EPA and DHA, but the conversion is not very efficient. Marine-based sources like fish oil provide EPA and DHA directly.

The omega-3 fatty acids in fish oil, EPA and DHA, have been linked to numerous health benefits, including supporting heart health, brain function, eye health, and reducing inflammation.

To choose a high-quality supplement, look for one that specifies the EPA and DHA content and has been tested for purity by a third-party organization like IFOS. You might also consider enteric-coated capsules to reduce burping and a fishy aftertaste.

While it's not 'hidden' in the sense of being undisclosed, fish oil and other marine oils can be used as additives in certain processed foods to boost their nutritional profile. Always check the ingredient list of fortified products like some juices, cereals, or milk to be sure.

While most seafood contains some omega-3s, cold-water, fatty fish are the richest sources of the most beneficial types (EPA and DHA). White fish like cod contain much lower levels of omega-3 than fatty fish like salmon or mackerel.