Eggs from hens fed a specific diet with 6% alpha-linolenic acid contain more omega-3 fatty acids and can replace fish as a source of these fats in the human diet.

We analyzed the available evidence and found that eggs from hens fed a diet containing 6% alpha-linolenic acid have higher levels of omega-3 fatty acids [1]. This suggests these eggs may serve as a non-fish source of these fats for people looking to increase their intake without eating seafood. The evidence we’ve reviewed so far leans toward this being a viable option, with all 10 studies or assertions supporting the idea and none contradicting it. Alpha-linolenic acid is a plant-based omega-3 that hens convert, to some degree, into other forms of omega-3s found in eggs, like EPA and DHA. While not as concentrated as in fatty fish, these eggs still raise the omega-3 content compared to regular eggs. We don’t know how much this increases levels in humans after eating them, or how it compares to fish over time, but the data shows the eggs themselves contain more of these fats when hens are fed this specific diet. The evidence doesn’t say whether this change is enough to meet daily needs or replace fish entirely, but it does show a clear link between the hen’s feed and the omega-3 content of the egg. Our current analysis shows this method works at the level of the egg itself — what happens in the body after eating it is still unclear. For someone avoiding fish, these eggs could be one way to get more omega-3s from food, but they shouldn’t be assumed to have the same effects as eating salmon or sardines.