Top 10 Foods Highest in Omega 3 Fatty Acids

Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health.

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

Foods High in Omega 3 Fatty Acids include flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados. 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

• 405% AI (6479mg) Omega 3s per oz
• Calories: 152 | Weight: 28g (1oz)
• 4mg Omega 3 per 1mg Omega 6

See all nuts and seeds high in omega 3s.

Nutrition Facts for Flax Seeds.

2 Chia Seeds

• 316% AI (5064mg) Omega 3s per oz (~2 tblsp)
• Calories: 138 | Weight: 28g (1oz)
• 3mg Omega 3 per 1mg Omega 6

-165% AI in 1 oz of hemp seeds

Nutrition Facts for Chia Seeds.

3 Fish (Salmon)

• 266% AI (4252mg) Omega 3s per 6oz fillet
• Calories: 350 | Weight: 170g (6oz)
• 4mg Omega 3 per 1mg Omega 6

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.

Nutrition Facts for Farmed Atlantic Salmon.

4 Walnuts

• 161% AI (2579mg) Omega 3s per oz
• Calories: 186 | Weight: 28g (1oz)
• 1mg Omega 3 per 4mg Omega 6

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.

Nutrition Facts for Walnuts.

5 Tofu

• 92% AI (1467mg) Omega 3s per cup
• Calories: 363 | Weight: 252g (8.9oz)
• 1mg Omega 3 per 7mg Omega 6

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

Nutrition Facts for Firm Tofu.

6 Shellfish (Oysters, Mussels, Clams)

• 84% AI (1346mg) Omega 3s per 3oz serving
• Calories: 139 | Weight: 85g (3oz)
• 25mg Omega 3 per 1mg Omega 6

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.

Nutrition Facts for Cooked Pacific Oysters.

7 Canola Oil

• 80% AI (1279mg) Omega 3s per tblsp
• Calories: 124 | Weight: 14g (0.5oz)
• 1mg Omega 3 per 2mg Omega 6

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

Nutrition Facts for Canola Oil.

8 Navy Beans

• 20% AI (322mg) Omega 3s per cup
• Calories: 255 | Weight: 182g (6.4oz)
• This food has no Omega 6 fats.

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

Nutrition Facts for Navy Beans.

9 Brussels Sprouts

• 17% AI (270mg) Omega 3s per cup cooked
• Calories: 56 | Weight: 156g (5.5oz)
• 2mg Omega 3 per 1mg Omega 6

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.

Nutrition Facts for Brussels Sprouts (cooked).

10 Avocados

• 14% AI (223mg) Omega 3s per avocado
• Calories: 322 | Weight: 201g (7.1oz)
• 7mg Omega 3 per 1mg Omega 6

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.

Nutrition Facts for Avocados.

See All 200 Foods High in Omega 3s