Top 10 Foods Highest in Omega 3 Fatty Acids

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Top 10 Foods Highest in Omega 3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat associated with various health benefits including reducing the risk of heart disease (1,2), reducing the risk and severity of dementia (3), alleviating inflammation in arthritis (4), and reduction of triglyceride levels. (5) Omega 3s are 'essential fats' as they cannot be made in the body, and must be obtained via diet.

The 3 principal omega-3 fatty acids are:

Note: Most health benefits of omega 3s are attributed to DHA and EPA forms of omega 3s. This is partly due to the high concentration of DHA in the brain, and also because ALAs have not been extensively studied. (6) The body can convert ALA fats from plant foods, however, the efficiency of conversion varies from person to person, with average estimates suggesting that 6% of ALAs get converted to EPA, while 3.8% get converted to DHA. (7) ALAs are not totally without benefits, and more studies need to be conducted to fully understand the role of ALAs. (8,9)

High omega-3 foods include flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados. The adequate intake (AI) for ALA omega 3 fats is 1.6g per day (10). No adequate intake target for EPA and DHAs exists, so 1.6g is presented in this article to make it easier to compare sources of omega 3s.

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

Flax Seeds1 Flax Seeds
4g Omega 3 per 1g Omega 6
Omega 3s
per Oz
Omega 3s
per 100g
Omega 3s
per 200 Calories
6.48g
(405% AI)
22.81g
(1426% AI)
8.54g
(534% AI)
Chia Seeds2 Chia Seeds
3g Omega 3 per 1g Omega 6
Omega 3s
per oz(~2 Tblsp)
Omega 3s
per 100g
Omega 3s
per 200 Calories
5.06g
(316% AI)
17.83g
(1114% AI)
7.34g
(459% AI)
Salmon Fillets3 Fish (Salmon)
3g Omega 3 per 1g Omega 6
Omega 3s
per 6oz Fillet
Omega 3s
per 100g
Omega 3s
per 200 Calories
3.94g
(246% AI)
2.32g
(145% AI)
2.25g
(141% AI)

More Fatty Fish High in Omega 3s

  • 240% AI in a 5oz herring fillet
  • 195% AI in a 4oz Atlantic mackerel fillet
  • 182% AI in a 6oz tuna fillet
  • 109% AI in a 5oz trout fillet
  • 103% AI in 1 cup of canned sardines
  • 84% AI in 3oz of canned salmon
  • 57% AI in 3oz of swordfish
  • 315% AI in a tblsp of salmon oil
  • 168% AI in a tblsp of cod liver oil

Note: Farmed salmon is higher in fat and omega-3s than wild salmon. See the nutrition comparison for more info.

See the complete list of fish high in omega 3s.

Walnuts4 Walnuts
1g Omega 3 per 4g Omega 6
Omega 3s
per Oz
Omega 3s
per 100g
Omega 3s
per 200 Calories
2.58g
(161% AI)
9.08g
(568% AI)
2.78g
(174% AI)

More Nuts High in Omega 3s

  • 18% AI in 1oz of pecans
  • 14% AI in 1oz of pine nuts
  • 5% AI in 1oz of pistachios

See all nuts and seeds high in omega 3s.

A block of tofu5 Firm Tofu
1g Omega 3 per 7g Omega 6
Omega 3s
per Cup
Omega 3s
per 100g
Omega 3s
per 200 Calories
1.47g
(92% AI)
0.58g
(36% AI)
0.81g
(51% AI)

Other Soy Products High in Omega 3s

  • 64% AI in 1 cup of boiled soybeans (edamame)
  • 30% AI in 1 cup of cooked soybean sprouts
A bottle of vegetable oil6 Canola Oil
1g Omega 3 per 2g Omega 6
Omega 3s
per Tblsp
Omega 3s
per 100g
Omega 3s
per 200 Calories
1.28g
(80% AI)
9.14g
(571% AI)
2.07g
(129% AI)

Other Vegetable Oils High in Omega 3s

  • 58% AI in 1 tblsp of soybean oil
  • 52% AI in 1 tblsp of mustard oil
  • 14% AI in 1 tblsp of rice bran oil

See the table of the top 10 fats high in omega 3s, or use the nutrient ranking tool to see a ranking of all oils high in omega 3s.

Oysters on a plate7 Shellfish (Oysters)
22g Omega 3 per 1g Omega 6
Omega 3s
per 3oz Serving
Omega 3s
per 100g
Omega 3s
per 200 Calories
1.2g
(75% AI)
1.42g
(89% AI)
1.74g
(109% AI)

More Seafood High in Omega 3s

  • 48% AI in 3oz of mussels
  • 22% AI in 3oz of crab
  • 10% AI in 3oz of clams

See the complete list of fish and seafood high in omega 3s.

Navy Beans8 Navy (Haricot) Beans
1g Omega 3 per 1g Omega 6
Omega 3s
per Cup
Omega 3s
per 100g
Omega 3s
per 200 Calories
0.32g
(20% AI)
0.18g
(11% AI)
0.25g
(16% AI)

More Beans High in Omega 3s

  • 19% AI in 1 cup of kidney beans
  • 15% AI in 1 cup of pinto beans
  • 11 AI in 1 cup of black beans
Brussels Sprouts9 Brussels Sprouts
2g Omega 3 per 1g Omega 6
Omega 3s
per Cup Cooked
Omega 3s
per 100g
Omega 3s
per 200 Calories
0.27g
(17% AI)
0.17g
(11% AI)
0.96g
(60% AI)

More Vegetables High in Omega 3s

  • 14% AI in 1 cup of Chinese broccoli
  • 12% AI in 1 cup of winter squash
  • 12% AI in 1 cup of broccoli
  • 11% AI in 1 cup of zucchini
  • 10% AI in 1 cup of spinach

See all vegetables high in omega 3s.

Half an avocado10 Avocados
1g Omega 3 per 13g Omega 6
Omega 3s
per Avocado
Omega 3s
per 100g
Omega 3s
per 200 Calories
0.25g
(16% AI)
0.13g
(8% AI)
0.16g
(10% AI)

More Fruits High in Omega 3s

  • 12% AI in 1 cup of guavas
  • 10% AI in 1 cup of raspberries
  • 8% AI in 1 cup of blackberries
  • 7% AI in 1 cup of strawberries
  • 5% AI in 1 cup of blueberries
  • 5% AI in 1 cup of mangoes

See all fruits high in omega 3s.

Printable One Page Sheet

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Printable sheet of foods high in omega 3 fatty acids.

Foods High in Omega 3s by Nutrient Density (100 Gram Serving Size)

This ranking lets you know which foods have the most Omega 3s per gram of food.

FoodServingOmega 3s
1 Flaxseed Oil 100 grams 3341% AI
(53.45g)
2 Flax Seeds 100 grams 1426% AI
(22.81g)
3 Chia Seeds 100 grams 1114% AI
(17.83g)
4 Walnuts 100 grams 568% AI
(9.08g)
5 Raw Atlantic Mackerel (Sashimi) 100 grams 157% AI
(2.51g)
6 Fish Roe (Mixed Species) 100 grams 152% AI
(2.43g)
7 Farmed Atlantic Salmon 100 grams 145% AI
(2.32g)
8 Cooked Whitefish 100 grams 114% AI
(1.82g)
9 Bluefin Tuna (Cooked) 100 grams 104% AI
(1.66g)
10 Cooked Pacific Oysters 100 grams 89% AI
(1.42g)
See the complete list of Omega 3s foods ranked by a 100 gram serving size.

Foods High in Omega 3s by Calorie Density (200 Calorie Serving Size)

This ranking lets you know which foods have the most Omega 3s per calorie of food. It is ideal for those who want to maximize their Omega 3s intake per calorie of food, reducing their overall calorie intake to lose weight.

FoodServingOmega 3s
1 Flaxseed Oil 200 calories 756% AI
(12.09g)
2 Flax Seeds 200 calories 534% AI
(8.54g)
3 Chia Seeds 200 calories 459% AI
(7.34g)
4 Fish Roe 200 calories 212% AI
(3.4g)
5 Walnuts 200 calories 174% AI
(2.78g)
6 Raw Atlantic Mackerel (Sashimi) 200 calories 153% AI
(2.45g)
7 Wild Salmon 200 calories 152% AI
(2.43g)
8 Chinese Broccoli (Gai Lan) 200 calories 147% AI
(2.35g)
9 Farmed Salmon 200 calories 141% AI
(2.25g)
10 Kale 200 calories 135% AI
(2.16g)
See the complete list of Omega 3s foods ranked by a 200 calorie serving size.

Fats and Oils Rich in Omega 3s (Ranked per tablespoon of oil)

FoodServingOmega 3s
1 Flaxseed Oilper tblsp454% AI
(7.27g)
2 Salmon Oilper tblsp291% AI
(4.66g)
3 Menhaden Oilper tblsp226% AI
(3.62g)
4 Sardine Oilper tblsp194% AI
(3.1g)
5 Cod Liver Oilper tblsp160% AI
(2.56g)
6 Herring Oilper tblsp94% AI
(1.51g)
7 Walnut Oilper tblsp88% AI
(1.41g)
8 Canola Oilper tblsp80% AI
(1.28g)
9 Soybean Oulper tblsp58% AI
(0.92g)
10 Corn and Canola Oilper tblsp51% AI
(0.81g)

How much Omega 3 fats do you need every day?

Below are the daily adequate intakes (%AI) established for omega 3 foods. Adequate intakes are used when there is not enough data to formulate a recommended dietary allowance (RDA). The adequate intake of omega 3 fats ranges between 0.5g - 1.6g per day for most people. (10)

Life StageRDA
Infants
0-6 months old0.5g
7-12 months old0.5g
Children
1-3 years old0.7g
4-8 years old0.9g
Males
9-13 years old1.2g
14+ years old1.6g
Females
9-13 years old1g
14+ years old1.1g
Pregnancy
14-50 years old1.4g
Lactation
14-50 years old1.3g

Health Benefits of Omega 3s

  • Reduced risk of cardiovascular disease - Studies suggest that consumption of 1 gram of omega 3s per day helps reduce the risk of all-cause mortality in patients with known coronary heart disease. (1) This is especially true of the EPA (eicosapentaenoic fatty acid) and DHA (docosahexaenoic acid) forms of omega 3s.(1,2)
  • Reduced severity of dementia and mental decline - Omega 3 fatty acids may reduce the risk of cognitive decline, but not Alzheimer's. (3) The association is stronger for people over 55 years old. Linking diet to health is difficult, however, and studies do not always show benefits for mental health. (12) With that being said, there is very little harm in consuming a 1g supplement of omega 3 or eating more omega 3 foods.
  • Alleviation of arthritis and inflammation - Several studies associate omega 3 consumption with alleviation and modulation of pain from swollen arthritic joints. (4) One double-blind randomized trial gave participants 2 doses (1.8g and 2.1g) of omega 3 in the form of EPA and DHA. Patients who consumed the omega3s vs placebo showed improvement in arthritis based on a physician's evaluation and were also able to reduce the amount of pain medication they consume. (12)
  • Reduced triglyceride levels - As little as 1 gram per day of fish oil ( 0.21 g EPA and 0.12 g DHA) reduce triglyceride levels in people with high blood cholesterol and triglycerides. (5) Higher doses of omega 3s (EPA and DHA) also help reduce triglyceride levels with little ill effect on total blood cholesterol. For people with blood triglycerides over 500mg/dl a prescription of omega 3 supplements is approved by the US Food and Drug Administration as an effective treatment. (13)
  • Improvement of ADHD in children - At least one double-blind dose-response study found that omega 3 supplements in addition to a drug of choice (methylphenidate) showed significant clinical improvement over those who did not take omega 3 supplements. Children were given 100mg - 400mg of omega 3 depending on weight. More studies need to be done to confirm this finding. (14)
  • Enhanced Sleep - Omega 3 consumption is associated with better sleep. In one study participants were either given salmon 3 times a week or a similar serving of a food low in omega 3s like pork, chicken, or beef. The people who consumed salmon experienced lower sleep latency (fell asleep faster), maintained better heart rate variability, and self-reported better sleep quality and daily functioning. (15)
  • Association with reduced anxiety and depression - Initial studies show a positive association between consuming fish and omega-3 fats reducing anxiety and depression. (16,17) Studies are still preliminary and more studies need to be conducted to provide a stronger link between omega-3s, mental health, and stress relief.

Omega 3 for Vegans and Vegetarians

Vegans and vegetarians tend to have lower levels of DHA and EPA Omega 3 fats. Both these forms of omega 3s are found mainly in fish products (18).

Vegans and vegetarians can convert ALA omega 3 fats from plants into DHA and EPA, however, the process is slow, and is aided by a good omega 3 to 6 ratio. (19)

Consumption of both ALA and EPA appear to have little effect on the DHA levels of breast milk. (19) DHA is important for brain development, (20) so consumption of DHA or DHA supplements is advised for lactating vegans. (19)

Vegans and vegetarians should consider an omega-3 supplement, such as those from algal oil. (18) Interestingly, quinoa also contains some DHA and can be a good food for vegetarians. One cup of cooked quinoa provides 0.028g (28mg) of DHA.

Is Algae and Algal Oil a Good Source of Omega 3s?

Certain types of algae and agal supplements can be a good source of omega3s, particularly for people on a plant-based (vegetarian) diet who don't eat fish and are ok with eating algae.

This study found that algal supplements are an effective way to increase levels of healthy DHAs in vegetarians. (21)

This study found that consumption of the microalgae Phaeodactylum tricornutum (PT) created a similar increase in omega 3 blood levels as those taking fish oil supplements. (22)

Does Olive Oil Provide Omega 3 Fats?

While olive oil is a heart-healthy fat it only provides 0.1g (6% AI) of omega 3s per tablespoon. This is considerably lower than the 1.28g (80% AI) of omega 3s in a tablespoon of canola oil.

Are Eggs High in Omega 3s?

Eggs that advertise high omega 3 content are typically from hens given foods high in omega 3s. These foods can include flax seeds, chia seeds, or even fish oil. In order to get DHA, and EPA from eggs, the chickens should be fed a food that also has those fats. (23)

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.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Covington MB. Omega-3 fatty acids and cardiovascular disease Am Fam Physician. 2004 Jul 1;70(1):133-40. 15259529
  2. Kapoor K, Alfaddagh A, Al Rifai M, Bhatt DL, Budoff MJ, Nasir K, Miller M, Welty FK, McEvoy JW, Dardari Z, Shapiro MD, Blumenthal RS, Tsai MY, Blaha MJ. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis J Am Heart Assoc. 2021 Jun;10(11):e021431. doi: 10.1161/JAHA.121.021431. Epub 2021 May 27. 34041918
  3. Kosti RI, Kasdagli MI, Kyrozis A, Orsini N, Lagiou P, Taiganidou F, Naska A. Omega-3 fatty acids and cognitive function Nutr Rev. 2022 May 9;80(6):1445-1458. doi: 10.1093/nutrit/nuab078. 34605891
  4. Simopoulos AP. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis Am J Clin Nutr. 1991 Sep;54(3):438-63. doi: 10.1093/ajcn/54.3.438. 1908631
  5. McKenney JM, Sica D. Triglyceride-lowering effect of omega-3 LC-polyunsaturated fatty acids--a review Pharmacotherapy. 2007 May;27(5):715-28. doi: 10.1592/phco.27.5.715. 17461707
  6. Egert S, Somoza V, Kannenberg F, Fobker M, Krome K, Erbersdobler HF, Wahrburg U. Are all n-3 polyunsaturated fatty acids created equal? Eur J Clin Nutr. 2007 Mar;61(3):314-25. doi: 10.1038/sj.ejcn.1602523. Epub 2006 Sep 13. 16969378
  7. Broughton KS, Bayes J, Culver B. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Nutr Res. 2010 Oct;30(10):731-8. doi: 10.1016/j.nutres.2010.09.005. 21056289
  8. Egert S, Somoza V, Kannenberg F, Fobker M, Krome K, Erbersdobler HF, Wahrburg U. Are all n-3 polyunsaturated fatty acids created equal? Eur J Clin Nutr. 2007 Mar;61(3):314-25. doi: 10.1038/sj.ejcn.1602523. Epub 2006 Sep 13. 16969378
  9. Wu JH, Micha R, Imamura F, Pan A, Biggs ML, Ajaz O, Djousse L, Hu FB, Mozaffarian D. Health benefits of plant-derived α-linolenic acid Br J Nutr. 2012 Jun;107 Suppl 2(0 2):S214-27. doi: 10.1017/S0007114512001602. 22591895
  10. National Academies Press. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
  11. Bo Y, Zhang X, Wang Y, You J, Cui H, Zhu Y, Pang W, Liu W, Jiang Y, Lu Q. Omega-3 fatty acids and cognitive decline: a systematic review Nutrients. 2017 Jan 10;9(1):54. doi: 10.3390/nu9010054. 28075381
  12. Bahadori B, Uitz E, Thonhofer R, Trummer M, Pestemer-Lach I, McCarty M, Krejs GJ. The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial JPEN J Parenter Enteral Nutr. 2010 Mar-Apr;34(2):151-5. doi: 10.1177/0148607109342130. 20375422
  13. McKenney JM, Sica D. Fish oil and the management of hypertriglyceridemia Pharmacotherapy. 2007 May;27(5):715-28. doi: 10.1592/phco.27.5.715. 17461707
  14. Akhondzadeh S, Mohammadi MR, Khademi M. Omega-3 and Zinc supplementation as complementary therapies in children with attention-deficit/hyperactivity disorder BMC Psychiatry. 2004 Apr 8;4:9. doi: 10.1186/1471-244X-4-9. 15070418
  15. Hansen AL, Olson G, Dahl L, Thornton D, Grung B, Graff IE, Frøyland L, Thayer JF. Fish consumption, sleep, daily functioning, and heart rate variability Nutrients. 2014 Nov 26;6(12):5405-18. doi: 10.3390/nu6125405. 25431880
  16. Ross BM, Seguin J, Sieswerda LE. Omega-3 polyunsaturated fatty acids and anxiety disorders Lipids Health Dis. 2007 Sep 18;6:21. doi: 10.1186/1476-511X-6-21. 17877810
  17. Wu S, Ding Y, Wu F, Li R, Hou J, Mao P. Fish consumption and risk of depression: Epidemiological evidence from prospective studies Neurosci Biobehav Rev. 2015 Jan;48:1-9. doi: 10.1016/j.neubiorev.2014.11.008. Epub 2014 Nov 21. 25446949
  18. Davis BC, Kris-Etherton PM. Omega-3 polyunsaturated fatty acids and vegetarian diets Am J Clin Nutr. 2003 Sep;78(3 Suppl):640S-646S. doi: 10.1093/ajcn/78.3.640S. 12936959
  19. Fokkema MR, Brouwer DA, Hasperhoven MB, Martini IA, Muskiet FA. alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans Prostaglandins Leukot Essent Fatty Acids. 2000 Nov;63(5):287-92. doi: 10.1054/plef.2000.0216. 11090255
  20. Weiser MJ, Butt CM, Mohajeri MH. DHA Effects in Brain Development and Function Nutrients. 2016 Feb 17;8(2):99. doi: 10.3390/nu8020099. 26901223
  21. Sarter B, Kelsey KS, Schwartz TA, Harris WS. Algal supplementation of vegetarian eating patterns improves plasma and serum docosahexaenoic acid concentrations and omega-3 indices: a systematic literature review Clin Nutr. 2015 Apr;34(2):212-8. doi: 10.1016/j.clnu.2014.03.003. Epub 2014 Mar 14. 24679552
  22. Ryckebosch E, Bruneel C, Termote-Verhalle R, Goiris K, Muylaert K, Foubert I. Oral Bioavailability of Omega-3 Fatty Acids and Carotenoids from the Microalgae Phaeodactylum tricornutum in Healthy Young Adults Food Chem. 2014 Oct 1;160:393-400. doi: 10.1016/j.foodchem.2014.03.087. Epub 2014 Mar 24. 24799253
  23. Ehr IJ, Persia ME, Bobeck EA. Omega-3 fatty acid profile of eggs from laying hens fed diets supplemented with chia, fish oil, and flaxseed Poult Sci. 2017 Jun 1;96(6):1791-1799. doi: 10.3382/ps/pew462. 28108729
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