12 Foods That Are Very High in Omega-3

Numerous foods supply omega-3 fatty acids. Eating certain fatty fish, seeds, and nuts can boost your intake of these beneficial fats.

Omega-3 fatty acids are important for both your body and brain.

The World Health Organization (WHO) advises consuming 0.25 to 2 grams of EPA plus DHA daily. Achieving this is possible by eating two portions of fatty fish each week. Fatty fish, algae, and some high-fat plant foods are excellent sources of omega-3s.

According to recommendations, the adequate intake for alpha-linolenic acid (ALA), the plant-based omega-3, ranges from 1,100 to 1,600 mg per day.

Below is a list of 12 foods that contain particularly high amounts of omega-3.

1. Mackerel (4,580 mg per serving)

Mackerel are small, oily fish often smoked and served as whole fillets in many places.

Mackerel are very nutrient-dense — a 3.5-ounce (100-gram) portion delivers substantial amounts of vitamin B12 and 133% of the Daily Value for selenium. Additionally, these fish are tasty and simple to prepare.

Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 oz (100 g).

2. Salmon (2,150 mg per serving)

Salmon ranks among the most nutrient-rich foods available. It offers high-quality protein along with notable amounts of vitamin D, selenium, and B vitamins.

Research indicates that people who regularly consume fatty fish like salmon have a reduced risk of conditions such as heart disease and other chronic illnesses.

Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g).

3. Cod liver oil (2,438 mg per serving)

Cod liver oil is typically used as a supplement rather than a food. As the name suggests, it is an oil extracted from the livers of cod.

This oil is rich in omega-3 fatty acids and packed with vitamins D and A — a single tablespoon supplies substantial percentages of the Daily Value for both nutrients. Thus, taking one tablespoon of cod liver oil covers your needs for several essential nutrients.

However, avoid consuming more than one tablespoon at once, as excessive vitamin A can be harmful.

Omega-3 content: 2,438 mg of EPA and DHA (combined) per tablespoon

4. Herring (2,150 mg per serving)

Herring is a medium-sized oily fish frequently cold-smoked, pickled, or canned for convenience. Smoked herring, known as kippers in some countries, is a traditional breakfast item often served with eggs.

A 3.5-oz (100-g) serving of herring supplies nearly the Daily Value for selenium and an impressive 779% of the DV for vitamin B12.

Omega-3 content: 2,150 mg of EPA and DHA (combined) in 3.5 oz (100 g)

5. Oysters (329 mg per serving)

Shellfish rank among the most nutrient-packed foods. Oysters are particularly high in zinc. Just six raw eastern oysters (3 oz or 85 g) deliver a large percentage of the DV for zinc, 69% for copper, and 567% for vitamin B12.

Oysters can be enjoyed as an appetizer, snack, or main course. Raw oysters are considered a delicacy in many regions.

Omega-3 content: 329 mg of EPA and DHA (combined) in 6 raw eastern oysters, or 391 mg per 3.5 oz (100 g)

6. Sardines (1,463 mg per serving)

Sardines are tiny oily fish commonly eaten as snacks, appetizers, or delicacies. They are highly nutritious, especially when consumed whole, and contain many essential nutrients.

A 3.5-oz (100-g) portion of drained sardines provides over 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium.

Omega-3 content: 1,463 mg of EPA and DHA (combined) per cup (149 g) of canned Atlantic sardines, or 982 mg per 3.5 oz (100 g)

7. Anchovies (411 mg per serving)

Anchovies are small oily fish typically sold dried or canned. Usually consumed in small amounts, they can be wrapped around capers, stuffed into olives, or used as toppings on pizzas and salads. Their intense flavor also makes them useful for enhancing sauces like Worcestershire, remoulade, and Caesar dressing.

Anchovies are a good source of niacin and selenium; deboned anchovies also provide a fair amount of calcium.

Omega-3 content: 411 mg of EPA and DHA (combined) per 5 anchovies (20 g), or 2,053 mg per 3.5 oz (100 g)

8. Caviar (1,046 mg per serving)

Caviar is fish eggs, or roe.

Considered a luxury ingredient, caviar is typically served in small portions as an appetizer or garnish. It’s a good source of choline and notably rich in omega-3 fatty acids.

Omega-3 content: 1,046 mg of EPA and DHA (combined) per tablespoon (16 g), or 6,540 mg per 3.5 oz (100 g)

9. Flaxseed (2,350 mg per serving)

These tiny brown or yellow seeds are often ground, milled, or pressed to obtain oil.

Flaxseeds are among the richest whole-food sources of the omega-3 ALA. For that reason, flaxseed oil is commonly used as an omega-3 supplement. Flaxseeds are also rich in fiber, magnesium, and other nutrients. They have a favorable omega-6 to omega-3 ratio compared with many other oily plant seeds.

Because whole flaxseeds have tough shells that the gut struggles to break down, it’s usually better to consume ground flaxseed or to grind the seeds before eating.

Omega-3 content: 2,350 mg of ALA per tablespoon (10.3 g) of whole seeds, or 7,260 mg per tablespoon (13.6 g) of oil

10. Chia seeds (5,050 mg per serving)

Chia seeds are extremely nutritious — high in manganese, selenium, magnesium, and many other micronutrients. A typical 1-oz (28-g) serving of chia seeds offers 5 g of protein, including nine essential amino acids.

Omega-3 content: 5,050 mg of ALA per oz (28 g)

11. Walnuts (2,570 mg per serving)

Walnuts are very nutritious and a good source of fiber. They also supply significant amounts of copper, manganese, vitamin E, and various beneficial plant compounds.

Do not remove the skin, as it contains most of the walnuts’ phenolic antioxidants, which provide health advantages.

Omega-3 content: 2,570 mg of ALA per oz (28 g), or about 14 walnut halves

12. Soybeans (670 mg per serving)

Soybeans are a solid source of fiber and plant-based protein. They also provide riboflavin, folate, vitamin K, magnesium, and potassium.

Soybeans are relatively high in omega-6 fatty acids. Previously, some researchers suggested that excessive omega-6 intake might promote inflammation, but evidence indicates the connection between omega-6 fats and inflammation is more nuanced.

Omega-6 fats may have various health benefits, including possibly reducing the risk of cardiovascular disease.

Omega-3 content: 670 mg of ALA in 1/2 cup (47 g) of dry roasted soybeans, or 1,440 mg in 3.5 oz (100 g)

13. Other foods?

EPA and DHA are present in certain animal products, seafood, and algae.

Foods providing ALA can be converted into EPA and DHA, but this conversion is inefficient, which is why EPA or DHA supplements are frequently suggested for vegetarians and vegans.

While not as concentrated in omega-3s as the items above, many other foods still offer meaningful amounts.

These include:

• pasture-raised eggs
• omega-3-enriched eggs
• meats and dairy from grass-fed animals
• hemp seeds
• vegetables such as spinach, Brussels sprouts, and purslane

Frequently asked questions

What foods are high in omega-3?

Fatty fish like salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids. Certain nuts and seeds also provide omega-3s.

What fruits or vegetables are high in omega-3?

Plant-based omega-3 sources include flaxseed, chia seeds, walnuts, soybeans, spinach, and Brussels sprouts. These non-animal foods supply ALA, which the body converts to EPA and DHA less efficiently than the animal-derived forms.

Are eggs rich in omega-3?

Pasture-raised eggs and omega-3-enriched eggs contain moderate amounts of omega-3s, but they are not as concentrated as oily fish or oysters.

Is avocado rich in omega-3?

Avocados are not a significant source of omega-3 fatty acids. Like other plant sources, they contain ALA, which the body uses less effectively than EPA and DHA, the latter primarily found in animal-based foods such as fatty fish.

Takeaway

Many whole foods are rich in omega-3s.

Omega-3 fats offer several health benefits, including lowering inflammation and decreasing the risk of heart disease.

If you regularly eat these foods, you may easily meet your omega-3 needs. If you seldom consume them and suspect you may be low in omega-3s, consult a healthcare provider to determine whether an omega-3 supplement might be appropriate.