Top 10 Foods Highest in Omega 3 Fatty Acids
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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
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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.
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.
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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
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