Top 10 Foods Highest in Omega 3 Fatty Acids
Powered by USDA Nutrition Data
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.
Table of Contents
List of High Omega 3 Foods
#1: Flax Seeds
| Omega 3s per Oz | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 6479mg (405% AI) | 22813mg (1426% AI) | 8544mg (534% AI) |
See all nuts and seeds high in omega 3s.
#2: Chia Seeds
| Omega 3s per oz(~2 Tblsp) | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 5064mg (316% AI) | 17830mg (1114% AI) | 7337mg (459% AI) |
-165% AI in 1 oz of hemp seeds
#3: Fish (Salmon)
| Omega 3s per 6oz Fillet | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 4252mg (266% AI) | 2501mg (156% AI) | 2428mg (152% AI) |
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 | Omega 3s per 200 Calories |
|---|---|---|
| 2579mg (161% AI) | 9080mg (568% AI) | 2777mg (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.
#5: Firm Tofu
| Omega 3s per Cup | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 1467mg (92% AI) | 582mg (36% AI) | 808mg (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
#6: Shellfish (Oysters)
| Omega 3s per 3oz Serving | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 1346mg (84% AI) | 1584mg (99% AI) | 1944mg (121% 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.
#7: Canola Oil
| Omega 3s per Tblsp | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 1279mg (80% AI) | 9137mg (571% AI) | 2067mg (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
#8: Navy Beans
| Omega 3s per Cup | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 322mg (20% AI) | 177mg (11% AI) | 253mg (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
#9: Brussels Sprouts
| Omega 3s per Cup Cooked | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 270mg (17% AI) | 173mg (11% AI) | 961mg (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.
#10: Avocados
| Omega 3s per Avocado | Omega 3s per 100g | Omega 3s per 200 Calories |
|---|---|---|
| 223mg (14% AI) | 111mg (7% AI) | 139mg (9% 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.
See All 200 Foods High in Omega 3s
Next ➞Printable One Page Sheet
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.
From the Nutrient Ranking Tool
- Foods High in Omega 3s
- Foods Low in Omega 3s
- Vegetables High in Omega 3s
- Fruits High in Omega 3s
- Vegetarian Foods High in Omega 3s
- Nuts High in Omega 3s
- Beans High in Omega 3s
- Dairy High in Omega 3s
- Breakfast Cereals High in Omega 3s
- Fast Foods High in Omega 3s
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Was this webpage helpful?
Data Sources and References
- Penny M. Kris-Etherton, William S. Harris, Lawrence J. Appel. Omega-3 Fatty Acids and Cardiovascular Disease. Arteriosclerosis, Thrombosis, and Vascular Biology.2003; 23: 151-152doi: 10.1161/01.ATV.0000057393.97337.AE
- CH Maclean, AM Issa, SJ Newberry, WA Mojica, SC Morton, RH Garland, LG Hilton, SB Traina, and PG Shekelle. Effects of Omega 3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary. AHRQ Evidence Report Summaries.
- Rebecca Wall1, R Paul Ross, Gerald F Fitzgerald, and Catherine Stanton. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition ReviewsVolume 68, Issue 5, pages 280-289, May 2010
- U.S. Agricultural Research Service Food Data Central
Want to organize and understand the foods you eat?
Sign Up to MyFoodData.com
Want to try the site without signing up? Go directly the dashboard.
Want to use MyFoodData.com without ads?
Upgrade to premium for only $10.