Top 10 Foods Highest in Omega 3 Fatty Acids
Omega 3 fatty acids are polyunsaturated fats which reduce the risk of heart disease (1), reduce the risk and severity of dementia (2), and alleviate inflammation from arthritis (3).
Omega 3 Fatty Acids have 3 main dietary types:
-Alpha Linolenic Acids (ALAs) - Found in Plant Foods
-Eicosapentaenoic Acid (EPA) - Found in Fish and Seafood
-Docosahexaenoic Acid (DHA) - Found in Fish and Seafood
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 |
| 405% AI (6479mg) | 1426% AI (22813mg) |
See all nuts and seeds high in omega 3s.
#2: Chia Seeds
| Omega 3s per oz(~2 Tblsp) | Omega 3s per 100g |
| 316% AI (5064mg) | 1114% AI (17830mg) |
-165% AI in 1 oz of hemp seeds
#3: Fish (Salmon)
| Omega 3s per 6oz Fillet | Omega 3s per 100g |
| 266% AI (4252mg) | 156% AI (2501mg) |
More Fish High in Omega 3s
-240% AI in a 5oz herring fillet-182% AI in a 6oz tuna fillet
-84% AI in 3oz of canned salmon
See the complete list of fish high in omega 3s.
#4: Walnuts
| Omega 3s per Oz | Omega 3s per 100g |
| 161% AI (2579mg) | 568% AI (9080mg) |
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.
#5: Firm Tofu
| Omega 3s per Cup | Omega 3s per 100g |
| 92% AI (1467mg) | 36% AI (582mg) |
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
#6: Shellfish (Oysters)
| Omega 3s per 3oz Serving | Omega 3s per 100g |
| 84% AI (1346mg) | 99% AI (1584mg) |
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.
#7: Canola Oil
| Omega 3s per Tblsp | Omega 3s per 100g |
| 80% AI (1279mg) | 571% AI (9137mg) |
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
#8: Navy Beans
| Omega 3s per Cup | Omega 3s per 100g |
| 20% AI (322mg) | 11% AI (177mg) |
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
#9: Brussels Sprouts
| Omega 3s per Cup Cooked | Omega 3s per 100g |
| 17% AI (270mg) | 11% AI (173mg) |
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.
#10: Avocados
| Omega 3s per Avocado | Omega 3s per 100g |
| 14% AI (223mg) | 7% AI (111mg) |
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.
See All 200 Foods High in Omega 3s
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Health Benefits of Omega 3s
Problems measuring the amount of Omega 3 Fats
Due to the variation of fats in a specific food it is never possible to capture every Omega 3 fat. This data is probably an underestimate of the amount of omega 3 fats. That said, the underestimate is equal among foods, giving the rankings meaning.
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From the Nutrient Ranking Tool
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- Nuts High in Omega 3s
- Beans High in Omega 3s
- Dairy High in Omega 3s
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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.