12 Foods That Are Very High in Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining heart health, brain function, and reducing inflammation throughout the body. While your body cannot produce these vital fats on its own, you can easily obtain them through a well-balanced diet rich in certain fish, seeds, and nuts.

According to the World Health Organization, adults should consume between 0.25 to 2 grams of EPA and DHA (two important types of omega-3s) daily. For plant-based omega-3 called ALA (alpha-linolenic acid), the National Institutes of Health recommends an adequate intake of 1,100 to 1,600 mg per day.

This comprehensive guide explores 12 exceptional food sources that can help you meet your daily omega-3 requirements naturally and deliciously.

Understanding Different Types of Omega-3 Fatty Acids

Before diving into specific foods, it’s important to understand that there are three main types of omega-3 fatty acids:

• EPA (Eicosapentaenoic acid): Found primarily in fatty fish and seafood, EPA supports cardiovascular health and helps reduce inflammation.
• DHA (Docosahexaenoic acid): Also found in marine sources, DHA is crucial for brain development and function.
• ALA (Alpha-linolenic acid): Found in plant sources, ALA can be converted to EPA and DHA in the body, though this conversion process is relatively inefficient.

Top 12 Foods High in Omega-3 Fatty Acids

1. Mackerel (4,580 mg per serving)

Mackerel stands out as one of the most omega-3-rich foods available. These small, fatty fish are packed with nutrients beyond their impressive omega-3 content. A 3.5-ounce (100-gram) serving delivers an exceptional amount of vitamin B12—covering 500% of your daily needs—along with 133% of the selenium your body requires.

Mackerel is commonly enjoyed smoked or as whole fillets in many cuisines around the world. Its rich, distinctive flavor makes it a popular choice for grilling, baking, or adding to salads and pasta dishes.

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

2. Salmon (2,150 mg per serving)

Salmon has earned its reputation as a nutritional powerhouse for good reason. This popular fish provides high-quality protein alongside substantial amounts of vitamin D, selenium, and various B vitamins. Research consistently shows that people who regularly consume fatty fish like salmon tend to have lower risks of heart disease, dementia, and depression.

Whether you prefer wild-caught or farmed, fresh or canned, salmon offers a versatile and accessible way to boost your omega-3 intake. It can be prepared in countless ways—from simple pan-searing to sophisticated baked preparations.

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

3. Cod Liver Oil (2,438 mg per serving)

While technically a supplement rather than a whole food, cod liver oil deserves mention for its exceptional omega-3 concentration. Extracted from the livers of cod fish, this oil provides not only omega-3s but also impressive amounts of vitamins D and A.

Just one tablespoon delivers 170% of your daily vitamin D needs and 453% of your vitamin A requirements. However, moderation is key—consuming more than one tablespoon daily can lead to excessive vitamin A intake, which may 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 that’s commonly cold-smoked, pickled, or sold as a canned snack. In countries like England, smoked herring (known as kippers) is a traditional breakfast item often served with eggs.

A 3.5-ounce serving provides nearly 100% of your daily selenium needs and an astounding 779% of your vitamin B12 requirements. These nutrients work together to support energy metabolism, immune function, and neurological health.

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

5. Oysters (329 mg per serving)

Oysters rank among the most nutritious shellfish you can consume. They’re particularly valuable as one of the best food sources of zinc—just six raw eastern oysters provide 289% of the daily value for this essential mineral, along with 69% for copper and 567% for vitamin B12.

These bivalves can be enjoyed raw, grilled, baked, or fried. In many coastal regions, raw oysters on the half shell are considered a delicacy, often served with lemon juice and hot sauce.

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)

These small, oily fish are nutritional giants despite their diminutive size. Sardines are particularly special because they’re often eaten whole, providing you with virtually every nutrient your body needs, including the calcium from their soft, edible bones.

A 3.5-ounce serving of drained sardines supplies more than 370% of your daily vitamin B12 needs, 24% of vitamin D, and 96% of selenium. They’re convenient to keep in your pantry and can be added to salads, pasta, or enjoyed straight from the can.

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 tiny, intensely flavored fish typically sold dried or canned. While they’re often eaten in small portions, their culinary impact is significant. These little fish add depth to Caesar dressing, Worcestershire sauce, and numerous Mediterranean dishes.

Beyond their omega-3 content, anchovies provide excellent amounts of niacin and selenium. When purchased with bones intact, they also contribute calcium to your diet.

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 consists of salt-cured fish eggs or roe, traditionally regarded as a luxury food item. While it’s typically consumed in small amounts as an appetizer or garnish, caviar packs a substantial nutritional punch.

This delicacy serves as an excellent source of choline, a nutrient important for liver function, brain development, and muscle movement. It’s also exceptionally rich in omega-3 fatty acids relative to serving size.

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)

Flaxseeds are small brown or yellow seeds that represent one of the richest plant-based sources of omega-3 fatty acids, specifically ALA. These seeds are commonly ground into meal, milled, or pressed to extract their oil.

In addition to omega-3s, flaxseed provides fiber, magnesium, and other beneficial nutrients. The seeds also boast an excellent omega-6 to omega-3 ratio compared to most other plant-based oils.

For optimal absorption, it’s recommended to consume ground flaxseed rather than whole seeds, as your digestive system cannot easily break down the tough outer shell of intact seeds.

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 flaxseed oil

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

Chia seeds have gained tremendous popularity in recent years, and for good reason. These tiny seeds are incredibly nutrient-dense, offering manganese, selenium, magnesium, and other essential minerals. A standard 1-ounce (28-gram) serving contains 5 grams of protein, including all nine essential amino acids.

Chia seeds are remarkably versatile in the kitchen. They can be sprinkled on yogurt, blended into smoothies, made into pudding, or used as an egg substitute in baking.

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

11. Walnuts (2,570 mg per serving)

Among all tree nuts, walnuts stand out for their exceptional omega-3 content. These nutritious nuts are also loaded with fiber, copper, manganese, and vitamin E, along with important plant compounds that support overall health.

When eating walnuts, don’t remove the thin, papery skin—it contains most of the nut’s phenolic antioxidants, which contribute significantly to their health benefits. Walnuts make an excellent snack on their own or can be added to salads, oatmeal, or baked goods.

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

12. Soybeans (670 mg per serving)

Soybeans provide a valuable source of plant-based protein and fiber. They’re also rich in riboflavin, folate, vitamin K, magnesium, and potassium, making them a nutritionally complete legume.

While soybeans contain higher amounts of omega-6 fatty acids compared to omega-3s, recent research suggests that omega-6 fatty acids may offer various health benefits, including potentially reducing cardiovascular disease risk. The relationship between omega-6 intake and inflammation appears to be more nuanced than previously thought.

Soybeans can be enjoyed in many forms, including edamame (young soybeans), tofu, tempeh, or dry-roasted as a crunchy snack.

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

Additional Foods Containing Omega-3s

While the foods listed above are the richest sources, several other foods provide decent amounts of omega-3 fatty acids:

• Pasture-raised eggs: Chickens that roam freely and eat a varied diet produce eggs with higher omega-3 content
• Omega-3 enriched eggs: Eggs from hens fed omega-3-rich feed
• Grass-fed meats and dairy: Products from animals raised on pasture contain more omega-3s than conventional alternatives
• Hemp seeds: These nutty seeds provide ALA along with protein and minerals
• Leafy green vegetables: Spinach, Brussels sprouts, and purslane contain small amounts of ALA

EPA and DHA vs. ALA: Understanding the Difference

It’s important to recognize that not all omega-3 fatty acids function identically in your body. EPA and DHA, found primarily in fish and seafood, are readily used by your body for various functions, including reducing inflammation and supporting brain health.

ALA, the plant-based omega-3, must be converted to EPA and DHA before your body can utilize it in the same way. Unfortunately, this conversion process is inefficient—typically less than 10% of ALA gets converted to EPA, and even less to DHA.

For this reason, vegetarians and vegans who rely solely on plant-based omega-3 sources may want to consider algae-based EPA and DHA supplements to ensure adequate intake of these crucial fatty acids.

Health Benefits of Omega-3 Fatty Acids

Regular consumption of omega-3-rich foods has been associated with numerous health benefits:

Heart Health

Omega-3 fatty acids support cardiovascular health by helping to reduce triglyceride levels, lower blood pressure slightly, reduce blood clotting, and decrease the risk of irregular heartbeats. Population studies consistently show that people who eat fish regularly have lower rates of heart disease.

Brain Function and Mental Health

DHA is a major structural component of the brain and retina. Adequate omega-3 intake supports cognitive function throughout life and may help reduce the risk of age-related cognitive decline. Some research also suggests omega-3s may help manage symptoms of depression and anxiety.

Inflammation Reduction

Chronic inflammation contributes to many serious conditions, including heart disease, cancer, and autoimmune diseases. Omega-3 fatty acids have well-documented anti-inflammatory properties that may help protect against these conditions.

Eye Health

DHA is highly concentrated in the retina of the eye. Consuming adequate omega-3s may reduce the risk of macular degeneration, a leading cause of vision loss and blindness in older adults.

How to Incorporate More Omega-3 Foods into Your Diet

Meeting your omega-3 needs doesn’t have to be complicated. Here are practical strategies to increase your intake:

• Aim for two servings of fatty fish per week: The American Heart Association recommends eating fish (particularly fatty fish) at least twice weekly.
• Add ground flaxseed to smoothies, oatmeal, or yogurt: Just one tablespoon provides a substantial omega-3 boost.
• Snack on walnuts: Keep a portion-controlled container of walnuts at your desk or in your bag for a convenient, healthy snack.
• Use flaxseed or walnut oil in salad dressings: These oils shouldn’t be used for cooking at high heat but work wonderfully in cold preparations.
• Try chia seed pudding: Mix chia seeds with milk or plant-based milk alternatives and let sit overnight for a nutritious breakfast or dessert.
• Choose omega-3 enriched eggs: When available, select eggs from chickens fed omega-3-rich diets.
• Add canned sardines or salmon to salads and sandwiches: These convenient options require no cooking and provide excellent omega-3 content.

Frequently Asked Questions About Omega-3 Foods

What fruits or vegetables are high in omega-3?

Most fruits contain little to no omega-3 fatty acids. Among vegetables, leafy greens like spinach, Brussels sprouts, and purslane provide small amounts of ALA. However, the omega-3 content in vegetables is significantly lower than in fatty fish, seeds, and nuts.

Are eggs rich in omega-3?

Regular eggs contain modest amounts of omega-3s. However, pasture-raised eggs and eggs specifically enriched with omega-3s contain notably higher levels—though still not as much as fatty fish and seafood. One omega-3 enriched egg typically provides around 100-150 mg of omega-3 fatty acids.

Is avocado rich in omega-3?

Despite being an incredibly nutritious food, avocados are not a significant source of omega-3 fatty acids. They primarily contain monounsaturated fats (the heart-healthy oleic acid) rather than omega-3s. While avocados do contain small amounts of ALA, they shouldn’t be relied upon as a primary omega-3 source.

Can I get enough omega-3s from plant sources alone?

While it’s possible to meet ALA recommendations through plant foods, obtaining adequate EPA and DHA from plant sources alone is challenging due to the inefficient conversion of ALA to these longer-chain omega-3s. Vegetarians and vegans should consider algae-based supplements, which provide direct sources of EPA and DHA without relying on conversion from ALA.

How much omega-3 do I need daily?

Recommendations vary based on age, sex, and health status. Generally, adults should aim for 1,100-1,600 mg of ALA daily, and 250-500 mg of combined EPA and DHA. Pregnant women, nursing mothers, and people with certain health conditions may need higher amounts. Consult with a healthcare professional for personalized recommendations.

Can you take too much omega-3?

While omega-3s are beneficial, excessive intake—particularly from supplements—may have adverse effects. Very high doses can increase bleeding risk, potentially affect immune function, and may cause digestive issues. The FDA suggests not exceeding 3 grams per day of combined EPA and DHA from supplements without medical supervision.

Should You Consider Omega-3 Supplements?

If you regularly consume omega-3-rich foods, you’re likely meeting your needs through diet alone. However, certain groups may benefit from supplementation:

• People who rarely or never eat fish
• Vegetarians and vegans (algae-based supplements)
• Pregnant and nursing women
• Individuals with specific health conditions that increase omega-3 needs
• Those with poor conversion of ALA to EPA and DHA

Before starting any supplement regimen, consult with a healthcare professional to determine whether supplementation is appropriate for your individual situation and to establish the correct dosage.

The Bottom Line

Omega-3 fatty acids are essential nutrients that play vital roles in heart health, brain function, and inflammation reduction. Fortunately, numerous delicious and nutritious foods can help you meet your omega-3 needs naturally.

Fatty fish like mackerel, salmon, and sardines provide the most bioavailable forms of omega-3s (EPA and DHA), while plant-based sources such as flaxseed, chia seeds, and walnuts offer substantial amounts of ALA. By incorporating a variety of these foods into your regular diet, you can easily achieve optimal omega-3 intake.

Remember that a balanced approach to nutrition, including diverse sources of healthy fats, is key to overall health and wellbeing. If you’re concerned about your omega-3 status or considering supplementation, speak with a healthcare professional who can provide personalized guidance based on your individual needs and health status.

Sources:

• American Heart Association – Fish and Omega-3 Fatty Acids
• National Institutes of Health Office of Dietary Supplements – Omega-3 Fatty Acids
• USDA FoodData Central
• FDA – Daily Value on Nutrition Labels
• National Institute on Aging – Alzheimer’s Disease and Related Dementias
• National Center for Biotechnology Information – PubMed Central
• World Health Organization