What are they?   

The fat we eat can be divided into three main types - saturated fats, monounsaturated fats and polyunsaturated fats. The polyunsaturated fats are considered the best of the bunch in terms of health, and our friend omega-3 is one type of polyunsaturated fat found in the fatty layers of fish and seafood as well as plants and nuts.

Why are they so important?

You may have heard omega-3s (and omega-6s) also being called essential fatty acids. This is because although our bodies are pretty clever at making some fats, we are unable to produce omega-3s and -6s, making them ‘essential’ to get from our food.

Why are they good for us?

When it comes to health, it’s important to remember that not all omega-3s are created equal.  ALA is a type of short chain omega-3 and found in plant based foods such as legumes, walnuts and canola oil. While these are good for our health, it is the long chain omega-3s, particularly the more common EPA and DHA varieties found in fish oils that show the best health benefit. Evidence shows that these long chain omega-3s are particularly important for heart health, and other research suggest benefits to brain function and vision also.

How do we get them?

Eating fish is the easiest way to get long chain omega-3s.  To keep us healthy we need a minimum of 90mg for women and 160mg for men, every day. However to gain some of the benefits listed above, we should be aiming for around  430mg per day for women and 610mg per day for men. The general recommendation is to eat a range of fish or seafood a few times a week, and while oily fish such as salmon contains a higher amount of long-chain omega-3s, most fish varieties contains a good dose.  

Here are our top picks:

Product (150g serve)

Long chain omega-3 (EPA and DHA) per serve

Daily dose (approximately)*


Fresh Barramundi Skin On Portions


 Women - 1 ½ days’ worth

Men - 1 day worth

Fresh Hoki Fillets


 Women – ¾ day worth

Men -½ day worth

Kaffir Lime and Coconut Crumbed Hoki Fillets


 Women - ½ day worth

Men -  1/3 day worth

Classic Crumb Hoki Fish Bites


Women - 1/3 day worth

Men - ¼ day worth

*Based on recommended dose for increased health benefits (430mg for women and 610mg for men).


Did you know? A serve of barramundi provides a whopping 600mg of long chain-omega 3’s, which is exactly how much a man needs to meet the daily recommended dose.

Did you know? The Kaffir Lime and Coconut Crumbed Hoki Fillets provide 187mg of long chain omega 3’s, which is around 2 days’ worth of a woman’s minimum target.

Tip: Look for the ‘good source of omega-3’ label on a number of our products - you can be assured that these will have at least 60mg of EPA and DHA per serve!