How many of you believe fish sauce and fish oil are the same thing? I used to believe that, too. But they are certainly not the same! There are key differences between fish sauce and fish oil that make them quite unique. I go over each of these key distinctions in Fish Sauce vs Fish Oil.
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It’s no secret that I am a fan of Asian Cuisine!
Just take a look at my Vietnamese Spring Rolls or Easy Shrimp Mei Fun and I think you’ll agree!
Even though SeasonalCookbook.com is not an Asian food blog, many Asian recipes fit perfectly into the seasonal recipe theme of this blog.
As a result, I am quite familiar with one of the things we’ll be discussing in this post.
Can you guess which one?

I’ll give you a hint…
One of these two things is a popular ‘ingredient’ in many Asian dishes.
Including several of the recipes I have already shared on SeasonalCookbook.com.
Keep reading to find out what the similarities and differences are between fish sauce vs fish oil.
What Is Fish Sauce?

I have seen fish sauce described as a condiment, elsewhere online.
But, to me, a condiment is something you add to food directly (i.e. without modification) to enhance flavor.
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For example, ketchup is a condiment that you add to hamburgers and hot dogs to make them taste better.
A better definition for fish sauce would be:
“Fish sauce is a primary ingredient that is used in Asian recipes to produce a condiment…SeasonalCookbook.com“
This is a subtle distinction, but I think the definition above (in quotes) is more accurate.
The reason I am being so specific is because fish sauce – on it’s own – is rarely used as a condiment.
More often, fish sauce is used as a primary ingredient in a recipe for a condiment.
An example right from this website is the recipe for my Vietnamese Fish Sauce for Dipping.
That recipe uses Son Fish Sauce as the primary ingredient to create the dipping sauce.
However, the fish sauce is modified by adding additional ingredients: sugar to cut the saltiness of straight fish sauce, for example.
Fish sauce is usually modified (with other ingredients) before being added to food or used as a dipping sauce.
And since I view a condiment as something that is added to food directly (i.e. without modification), I consider fish sauce more of an ingredient.
(Obviously, I think way too much about this stuff!)
What Are The Ingredients In Fish Sauce?
The main ingredients in fish sauce are fermented fish (mostly small fish like anchovies or mackerel) and salt.
Occasionally sugar and water are added to cut down on the salty flavor.



And, sometimes, certain brands will add molasses, caramel or even brown rice to give the liquid an appealing color.
Depending on the brand, fish sauce can range in color from virtually clear to a reddish-brown.
What Does Fish Sauce Taste Like?
Fish Sauce is very salt-forward tasting.
Interestingly enough, there is not much of an aftertaste to fish sauce.
Fish sauce tastes salty, initially, but finishes smoothly.
How Is Fish Sauce Made?
Smaller fish, such as anchovies or mackerel, are fully coated in salt.
Once sufficiently coated, the fish are then packed in wooden barrels for several months up to several years.
The natural bacteria in the fish, combined with the salt, eventually begins to dissolve the fish.
This slow fermentation process ultimately liquefies the fish into that salty, tan-colored liquid we all know (and used to) love.
But that was before you read this article!
What Is Fish Oil?
According to this article from the Mayo Clinic, fish oil is a dietary supplement that is a “…source of omega-3 fatty acids“
These types of omega-3 fatty acids are not produced, naturally, in our bodies.
That is why we must get them from food – or take them in supplement form.
What Are The Ingredients In Fish Oil?
Fish oil is mainly produced from fatty fish.
The types of fish from which fish oil is made include:
- Trout
- Salmon
- Mackerel
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Various shellfish may also be another source of these omega-3 fatty acids, including:
- Crabs
- Shrimp
- Oysters
- Mussels
Finally, some nuts, seeds and vegetables oils also contain omega-3s, but the supplements that contain these omega-3 fatty acids are not called fish oil supplements.
Ultimately, fish oil is most commonly made from fish, such as salmon, trout and mackerel.
Salmon is one of the most common sources of the omega-3 fatty acids you’ll find in fish oil.
And this Pan Seared Salmon with Creamy Dill Sauce is the perfect recipe for getting these valuable omega-3s, naturally.
Salmon, therefore, is one of the most common ingredients found in fish oil.
What Does Fish Oil Taste Like
Fish oil should taste like a very, very mild, fresh fish if consumed in liquid form.
I’ve also heard people say it should taste like the sea.
What’s more important to understand is what fish oil should NOT taste like.
Fish oil should NOT taste:
- Extremely fishy
- Very pungent
- Rancid
These are all signs that your fish oil has gone bad and should be discarded.
Fish oil is more commonly consumed in gel, supplement form and doesn’t have much of a taste when consumed in this manner.
Fish Sauce vs Fish Oil – The Similarities


Just from the sections above, the most obvious similarity between fish sauce vs fish oil is that the primary ingredient in both is fish.
Now you are probably thinking, “Please tell me something I don‘t know!”
Furthermore, there are certain fish – such as Mackerel – that are a great source of the omega-3 fatty acids found in fish oil and a popular fish from which fish sauce is made.
Shellfish, such as shrimp, may also be used as the primary ingredient in fish sauce and as the source of omega-3s in fish oil.
So, another key similarity between fish sauce vs fish oil is that there are certain fish from which each is made!
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Fish Sauce vs Fish Oil – Key Differences
The two key differences between fish sauce and fish oil are the way each is:
- Produced
- Consumed
Fish Sauce vs Fish Oil – Production
Above, we discussed that fish sauce is produced by salting fish and then allowing the fermentation process to liquefy those fish over a long period of time.
Fish oil, on the other hand, is most commonly produced by a method referred to as wet pressing.


In a nutshell, wet pressing is a technique used for fish oil extraction that is carried out in four separate stages.
The stages of wet pressing fish to produce fish oil consist of: cooking, pressing, decantation, and centrifugation according to this study on the methods of fish oil extraction.
Even I won’t go into the gory detail of each of these production steps!
You can thank me by leaving a comment in the Comments Section below.
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So we can say that fish oil is produced by mechanical methods, whereas, fish sauce is produced using mainly natural methods.
The way each is produced is different.
Fish Sauce vs Fish Oil – Consumption
The manner in which fish sauce and fish oil is consumed is another key difference.
Fish oil is consumed, mostly, in pill form like these from Nature Made as a dietary supplement.
Consuming fish oil is a way to get more of the essential omega-3 fatty acids that are good for us, but which are not produced in our bodies.
Fish sauce, on the other hand, is consumed either – directly – as a condiment (e.g dipping sauce).
Or, more commonly, as an ingredient used to make a dipping sauce (my distinction).
The way each is consumed is different.
Fish Sauce – Benefits & Uses
Fish sauce is a great way to enhance flavor to any dish where you might be tempted to add salt for flavor.
Although mostly used in Asian cuisine, especially Vietnamese cooking, fish sauce may actually be used as a substitute for salt.
Specifically, as a salt substitute in a sauce or liquid.
Fish Oil – Benefits & Uses
Fish oil is a source of omega-3 fatty acids for a person’s diet.
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Omega-3 fatty acids (i.e. fish oil supplements) are used by your body for:
- Cell Growth
- Muscle Function
- Reduction of inflammation
Probably the most widely known benefit of taking fish oil and the one that is most widely accepted by the medical field is:
- Reduction of blood triglycerides in people with high cholesterol
So, fish oil is known to have some positive health effects.
Fish Sauce vs Fish Oil – Which Is Healthier?
The methods used to extract fish oil, as well as the types of fish used (salmon, trout etc.) to produce fish oil, lead to a dietary supplement rich in omega-3 fatty acids that have several health benefits.
These benefits were listed in the previous section: Fish Oil – Benefits & Uses and there are several.


Fish sauce is made primarily from smaller, salty fish (anchovy, mackerel) that taste appealing, but may not be the ultimate source of omega-3 fatty acids.
Because of this, I think we can conclude that fish oil is the healthier of the two – despite both being made from fish!
Thai Fish Sauce vs Vietnamese Fish Sauce
Just to expand on fish sauce a little more – there are two types of fish sauce.
These include:
- Thai Fish Sauce
- Vietnamese Fish Sauce
Thai fish sauce is known to be more pungent and have a saltier taste than Vietnamese Fish Sauce.
Vietnamese Fish Sauce – like this Son Fish Sauce – is milder and less salty.
Personally, I prefer the milder taste of Vietnamese Fish Sauce and am more likely to use Vietnamese Fish Sauce in my recipes.
What Are Some Common Fish Sauce Substitutes
Some common fish sauce substitutes, include:
- Soy Sauce
- Tamari
- Oyster Sauce
Soy Sauce
We all know what soy sauce is (I think).
Soy sauce is salty with a slightly, subtle hint of sweetness.
Tamari
Tamari is just another type of soy sauce – made without the addition of wheat.
Tamari is made a bit differently than traditional soy sauce and includes miso paste and other ingredients.
It has a higher soybean concentration and tastes richer and less salty than traditional Soy.
Oyster Sauce
Oyster Sauce like this is a sauce made from oysters and soy sauce.
It has the briny taste of fresh oysters combined with the saltiness of soy.
I think of Oyster Sauce as a slighter thicker soy sauce, with a velvet-like consistency.
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There are a few other substitutes for fish sauce, however Soy Sauce, Tamari and Oyster Sauce are the most common ones.
Are There Any Substitutes For Fish Oil?
The most common substitute for fish oil – according to the NIH – are vegan supplements.
Namely, plants with oils having a high concentration of omega-3 fatty acids.
Algae supplements having a high concentration of omega-3s are a common (and more sustainable) alternative to fish oil
Of course, you can consume a reasonable diet consisting of the fish – such as as salmon – that are a good source of omega-3 fatty acids.
How Long Does Fish Sauce last?
Fish sauce not only takes a long time to produce – sometimes up to three years!
It also has a long shelf life.
This is due to the high concentration of salt, as well as the fermentation process used to make fish sauce.
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Unopened fish sauce can last for up to three years.
While opened fish sauce also has a long shelf life, most producers suggest using opened fish sauce within 12 to 18 months after opening.
How Long Does Fish Oil Last?
Most fish oil products have a shelf life of two years or twenty-four months.
Fish oil in liquid form can last considerably less time due to potential oxidation once opened.
Liquid fish oil lasts from 25 days to 50 days, roughly.
And the high-end is only achievable if refrigerated.
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What Did You Think About This Fish Sauce vs Fish Oil Post?
Do you cook with fish sauce?
Are you a fan of fish oil supplements?
Did this post help clear up any confusion about the differences between fish sauce vs fish oil?
If so, how?
Please let me know what you think by posting a comment in the COMMENTS SECTION below.
Until next time…
Happy Cooking!