Fish oil, menhaden
Whole food · Fats and Oils
Photo: Wikipedia
Menhaden oil is a deeply golden, viscous liquid extracted from the oily Atlantic menhaden fish, prized for its exceptionally high omega-3 fatty acid content. It has a strong, distinct marine flavor and a rich, oily texture, often used as a nutritional supplement or in industrial applications rather than as a primary cooking oil. Nutritionally, it is almost pure fat, delivering a massive dose of omega-3s (EPA and DHA) per serving with zero protein or carbohydrates.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People value menhaden oil for its potent, concentrated omega-3 profile, making it a go-to source for those seeking to boost their intake of essential fatty acids. It is also a staple in the fishing and aquaculture industries for its nutritional value in feed.
⚠️ Watch-outs & how to enjoy it better
Its strong, fishy taste and odor can be off-putting to many, and it is not typically used as a culinary oil due to its intense flavor. Those with fish allergies should avoid it, and it can cause digestive upset or fishy burps if consumed in large quantities; taking it with meals can help mitigate this.
Key benefits
- Extremely high in omega-3 fatty acids (EPA & DHA)
- Supports cardiovascular and brain health
- Source of vitamin A and vitamin D
- Used in aquaculture and animal feed for nutrition
- Often processed into supplements for human consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Menhaden fish are so oily they were historically used as fertilizer and lamp fuel, and their oil is now a primary source of fish oil supplements worldwide.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 902 kcal |
| Energy | 3774 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 30.4 g |
| SFA 14:0 | 8.0 g |
| SFA 16:0 | 15.1 g |
| SFA 18:0 | 3.8 g |
| Fatty acids, total monounsaturated | 26.7 g |
| MUFA 16:1 | 10.5 g |
| MUFA 18:1 | 14.5 g |
| MUFA 20:1 | 1.3 g |
| MUFA 22:1 | 0.35 g |
| Fatty acids, total polyunsaturated | 34.2 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 1.5 g |
| PUFA 18:4 | 2.7 g |
| PUFA 20:4 | 1.2 g |
| PUFA 20:5 n-3 (EPA) | 13.2 g |
| PUFA 22:5 n-3 (DPA) | 4.9 g |
| PUFA 22:6 n-3 (DHA) | 8.6 g |
| Cholesterol | 521 mg |
Amino acid profile (per 100g)
Estimated from Fish, tuna, white, canned in oil, without salt, drained solids — USDA does not publish this profile for Fish oil.
| Tryptophan | 0.30 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.79 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.90 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.3 g |
| Proline | 0.94 g |
| Serine | 1.1 g |
FAQ
Is menhaden oil the same as fish oil?
Menhaden oil is a type of fish oil, specifically from the menhaden fish, and is one of the most common sources for commercial fish oil supplements due to its high omega-3 content.
Can I cook with menhaden oil?
Menhaden oil is not typically used for cooking due to its strong flavor and low smoke point; it is primarily used in supplements, animal feed, and industrial products.
What are the main nutrients in menhaden oil?
Menhaden oil is almost entirely fat, rich in omega-3 fatty acids (EPA and DHA), and contains vitamins A and D, with no protein, carbs, or fiber.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 9.02 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.