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12 Foods That Are Very High in Omega-3
Omega-3 fatty acids have various benefits for your body and brain.
Many mainstream health organizations recommend a minimum of 250–500 mg of omega-3s per day for healthy adults (1Trusted Source , 2Trusted Source , 3).
You can get high amounts of omega-3 fats from fatty fish, algae, and several high-fat plant foods.
Here is a list of 12 foods that are very high in omega-3.
Mackerel are small, fatty fish.
In Western countries, they are commonly smoked and eaten as whole fillets.
Mackerel are incredibly rich in nutrients — a 3.5-ounce (100-gram) serving packs 200% of the Reference Daily Intake (RDI) for vitamin B12 and 100% for selenium (4Trusted Source ).
What’s more, these fish are delicious and require little preparation.
Omega-3 content: 4,107 mg in one piece of salted mackerel, or 5,134 mg per 3.5 ounces (100 grams) (4Trusted Source )
Salmon is one of the most nutrient-dense foods on the planet.
It contains high-quality protein and a variety of nutrients, including large amounts of vitamin D, selenium, and B vitamins (5Trusted Source , 6Trusted Source ).
Studies show that people who regularly eat fatty fish, such as salmon, have a lower risk of diseases like heart disease, dementia, and depression (7Trusted Source , 8Trusted Source , 9Trusted Source , 10Trusted Source ).
Omega-3 content: 4,123 mg in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams) (5Trusted Source )
Cod liver oil is more of a supplement than a food.
As the name implies, it is oil extracted from the livers of codfish.
This oil is not only high in omega-3 fatty acids but also loaded with vitamins D and A, with a single tablespoon providing 170% and 453% of the RDIs, respectively (11Trusted Source ).
Therefore, taking just one tablespoon of cod liver oil more than satisfies your need for three incredibly important nutrients.
However, don’t take more than one tablespoon at a time, as too much vitamin A can be harmful.
Omega-3 content: 2,682 mg per tablespoon (11Trusted Source )
Herring is a medium-sized, oily fish. It is often cold-smoked, pickled, or precooked, then sold as a canned snack.
Smoked herring is a popular breakfast food in countries like England, where it’s served with eggs and called kippers.
A standard smoked fillet contains almost 100% of the RDI for vitamin D and selenium and 221% of the RDI for vitamin B12 (12Trusted Source ).
Omega-3 content: 946 mg per medium fillet (40 grams) of kippered Atlantic herring, or 2,366 mg per 3.5 ounces (100 grams) (12Trusted Source )
Shellfish are among the most nutritious foods you can eat.
In fact, oysters contain more zinc than any other food on the planet. Just 6 raw eastern oysters (3 ounces or 85 grams) pack 293% of the RDI for zinc, 70% for copper, and 575% for vitamin B12 (13Trusted Source , 14Trusted Source ).
Oysters can be eaten as an appetizer, snack, or whole meal. Raw oysters are a delicacy in many countries.
Omega-3 content: 370 mg in 6 raw, eastern oysters, or 435 mg per 3.5 ounces (100 grams) (13Trusted Source )
Sardines are very small, oily fish that are commonly eaten as a starter, snack, or delicacy.
They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs.
3.5 ounces (100 grams) of drained sardines provide over 200% of the RDI for vitamin B12, 24% for vitamin D, and 96% for selenium (15Trusted Source ).
Omega-3 content: 2,205 mg per cup (149 grams) of canned Atlantic sardines, or 1,480 mg per 3.5 ounces (100 grams) (15Trusted Source )
Anchovies are tiny, oily fish often bought dried or canned.
Usually eaten in very small portions, anchovies can be rolled around capers, stuffed in olives, or used as pizza and salad toppings.
Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.
Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of calcium (16Trusted Source ).
Omega-3 content: 951 mg per can (2 ounces, or 45 grams) of canned European anchovies, or 2,113 mg per 3.5 ounces (100 grams) (16Trusted Source )
Caviar consists of fish eggs, or roe.
Widely regarded as a luxurious food item, caviar is most often used in small quantities as a starter, taster, or garnish.
Caviar is a good source of choline and rich source of omega-3 fatty acids (17Trusted Source ).
Omega-3 content: 1,086 mg per tablespoon (14.3 grams), or 6,786 mg per 3.5 ounces (100 grams) (17Trusted Source )
Flax seeds are small brown or yellow seeds. They are often ground, milled, or used to make oil.
These seeds are by far the richest whole-food source of the omega-3 fat alfa-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement.
Flax seeds are also a good source of in fiber, magnesium, and other nutrients. They have a great omega-6 to omega-3 ratio compared with most oily plant seeds (18Trusted Source , 19Trusted Source , 20Trusted Source , 21Trusted Source ).
Omega-3 content: 2,350 mg per tablespoon (10.3 grams) of whole seeds, or 7,260 mg per tablespoon (13.6 grams) of oil (18Trusted Source , 19Trusted Source )
Chia seeds are incredibly nutritious — they’re rich in manganese, selenium, magnesium, and a few other nutrients (22Trusted Source ).
A standard 1-ounce (28-gram) serving of chia seeds contains 5 grams of protein, including all eight essential amino acids.
Omega-3 content: 5,060 mg per ounce (28 grams) (22Trusted Source )
Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese, vitamin E, as well as important plant compounds (23Trusted Source ).
Make sure not to remove the skin, as it packs most of walnuts’ phenol antioxidants, which offer important health benefits.
Omega-3 content: 2,570 mg per ounce (28 grams), or about 14 walnut halves (23Trusted Source )
Soybeans are a good source of fiber and vegetable protein.
They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium (24Trusted Source ).
However, soybeans are also very high in omega-6 fatty acids. Researchers have hypothesized that eating too much omega-6 may cause inflammation (25Trusted Source ).
Omega-3 content: 670 mg in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,443 mg per 3.5 ounces (100 grams) (24Trusted Source )
Keep in mind that sections 1–8 discuss foods that contain the omega-3 fats EPA and DHA, which are found in some animal foods, seafood, and algae.
Conversely, sections 9–12 handle foods that provide the omega-3 fat ALA, which is inferior to the other two.
Although not as high in omega-3 as the foods above, many other foods contain decent amounts.
These include pastured eggs, omega-3-enriched eggs, meats and dairy products from grass-fed animals, hemp seeds, and vegetables like spinach, Brussels sprouts, and purslane.
As you can see, it’s relatively easy to obtain plenty of omega-3s from whole foods.
Omega-3s provide numerous health benefits, such as fighting inflammation and heart disease.
However, if you don’t eat many of these foods and think you may be lacking in omega-3s, consider taking omega-3 supplements.
What are the best sources of omega-3?
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Omega-3 fatty acids are a healthful and essential type of fat, and they offer many health benefits.
Fatty fish is an excellent dietary source of omega-3. People can also meet the recommended omega-3 intake by eating plant-based foods, including omega-3-rich vegetables, nuts, and seeds.
There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA.
Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.
In this article, we list the best sources of omega-3 fatty acids, including omega-3 supplements.
Fatty, oily fish is an excellent source of DHA and EPA, which are two key types of omega-3 fatty acid.
The following types of fish are some of the best sourcesTrusted Source of these fatty acids. For each fish below, the serving size is 3 ounces (oz):
1. Mackerel
Share on PinterestOmega-3 fatty acids have many health benefits.Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast.
A serving of mackerel contains:
Along with omega-3s, mackerel is rich in selenium and vitamin B-12.
2. Salmon
Salmon is one of the most popular and highly nutritious types of fish available. There are several differences between wild and farmed salmon, including some variations in the omega-3 content.
One serving of farmed salmon contains:
One serving of wild salmon contains:
Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.
Learn more about the differences between wild and farmed salmon here.
3. Seabass
Seabass is a popular Japanese fish.
One serving of seabass contains:
Seabass also provides protein and selenium.
4. Oysters
Oysters are a favorite shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s.
One serving of oysters contains:
Oysters are also rich in zinc and vitamin B-12.
5. Sardines
Sardines are a small, oily fish that people can buy in cans and eat as a snack or appetizer.
One serving of canned sardines contains:
Sardines are also a good source of selenium and vitamins B-12 and D.
6. Shrimp
People around the world eat shrimp as both an appetizer and a component of many meals.
One serving of shrimp contains:
Shrimp is also rich in protein and potassium.
7. Trout
Rainbow trout are among the most popular and healthful types of fish.
One serving of trout contains:
In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.
8. Seaweed and algae
Share on PinterestSeaweed is a nutrient-dense food.Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits.
Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA.
The DHA and EPA content varies depending on the type of algae and the particular product.
There are many ways to include these foods in the diet. For example:
Seaweed is also rich in proteinTrusted Source , and it may have antidiabetic, antioxidant, and antihypertensive propertiesTrusted Source .
People can find chlorella and spirulina in health-food stores or online. Shop here for chlorella and spirulina.
9. Chia seeds
Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.
Chia seeds contain 5.055 gTrusted Source of ALA per 1-oz serving.
People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use.
Many health-food stores now stock chia seeds, and it is also possible to buy them online.
10. Hemp seeds
Hemp seeds contain 2.605 gTrusted Source of ALA in every 3 tablespoons (tbsp).
They are also rich in many nutrients, including:
Research suggests that hemp seeds are good for a person’s heart, digestion, and skin.
Hemp seeds are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies.
Hemp seeds are available to buy online.
11. Flaxseeds
Flaxseeds contain 6.703 gTrusted Source of ALA per tbsp.
Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:
These seeds may reduceTrusted Source blood pressure and improve heart health.
As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad.
Flaxseeds are available to buy online.
12. Walnuts
Walnuts contain 3.346 gTrusted Source of ALA per cup.
These nuts are a great source of healthful fats, including ALA omega-3 fatty acids.
People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish.
13. Edamame
A half-cup of frozen edamame beans contains 0.28 gTrusted Source of ALA.
Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein.
Boiled or steamed edamame beans work well in a salad or as a side dish.
14. Kidney beans
Kidney beans contain 0.10 gTrusted Source of ALA per half-cup.
Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice.
15. Soybean oil
Soybean oil contains 0.923 gTrusted Source of ALA per tbsp.
Soybeans are popular legumes from Asia. Many people use soybean oil for cooking.
The oil is also a good source of:
People usually serve soybeans as part of a meal or in a salad. Soybean oil works well as a cooking oil and in salad dressings.
Top 10 Foods Highest in Omega 3 Fatty Acids
Omega-3 fatty acids are a type of polyunsaturated fats with various health benefits including reducing the risk of heart disease (1), reducing the risk and severity of dementia (2), and alleviating inflammation in arthritis sufferers (3). They are referred to as 'essential fats' as they cannot be made in the body, so have to be obtained through the diet.
The 3 principal omega-3 fatty acids are:
High omega-3 foods include flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados. (4) The adequate intake (%AI) for omega 3 fats is 1600mg per day.
Below are the top 10 foods high in omega 3 fatty acids. For more, see the list of foods with a high omega 3 to omega 6 ratio, and the complete list of over 200 foods high in omega 3s.
List of High Omega 3 Foods
#1: Flax Seeds
| Omega 3s per Oz |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 6479mg (405% AI) |
22813mg (1426% AI) |
8544mg (534% AI) |
See all nuts and seeds high in omega 3s.
#2: Chia Seeds
| Omega 3s per oz(~2 Tblsp) |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 5064mg (316% AI) |
17830mg (1114% AI) |
7337mg (459% AI) |
#3: Fish (Salmon)
| Omega 3s per 6oz Fillet |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 4252mg (266% AI) |
2501mg (156% AI) |
2428mg (152% AI) |
More Fish High in Omega 3s
See the complete list of fish high in omega 3s.
#4: Walnuts
| Omega 3s per Oz |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 2579mg (161% AI) |
9080mg (568% AI) |
2777mg (174% AI) |
More Nuts High in Omega 3s
See all nuts and seeds high in omega 3s.
#5: Firm Tofu
| Omega 3s per Cup |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 1467mg (92% AI) |
582mg (36% AI) |
808mg (51% AI) |
Other Soy Products High in Omega 3s
#6: Shellfish (Oysters)
| Omega 3s per 3oz Serving |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 1346mg (84% AI) |
1584mg (99% AI) |
1944mg (121% AI) |
More Seafood High in Omega 3s
See the complete list of fish and seafood high in omega 3s.
#7: Canola Oil
| Omega 3s per Tblsp |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 1279mg (80% AI) |
9137mg (571% AI) |
2067mg (129% AI) |
Other Vegetable Oils High in Omega 3s
#8: Navy (Haricot) Beans
| Omega 3s per Cup |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 322mg (20% AI) |
177mg (11% AI) |
253mg (16% AI) |
More Beans High in Omega 3s
#9: Brussels Sprouts
| Omega 3s per Cup Cooked |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 270mg (17% AI) |
173mg (11% AI) |
961mg (60% AI) |
More Vegetables High in Omega 3s
See all vegetables high in omega 3s.
#10: Avocados
| Omega 3s per Avocado |
Omega 3s per 100g |
Omega 3s per 200 Calories |
|---|---|---|
| 223mg (14% AI) |
111mg (7% AI) |
139mg (9% AI) |
More Fruits High in Omega 3s
See all fruits high in omega 3s.
See All 200 Foods High in Omega 3s
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Health Benefits of Omega 3s
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About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
From the Nutrient Ranking Tool
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...
https://www.medicalnewstoday.com/articles/323144#vegetarian-and-vegan-sources-of-omega-3
https://www.myfooddata.com/articles/high-omega-3-foods