Table of Contents

Top 10 Foods Highest in Omega 3 Fatty Acids

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.


Advertisement (Bad ad? How to mute ads)

List of High Omega 3 Foods

1 Flax Seeds
Flax Seeds
2 Chia Seeds
Chia Seeds
-165% AI in 1 oz of hemp seeds
3 Fish (Salmon)
Salmon Fillets

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
Walnuts

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 Tofu
A block of tofu

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, Mussels, Clams)
Oysters on a plate

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
A bottle of vegetable oil

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
Navy Beans

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
Brussels Sprouts

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
Half an avocado

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

Feedback || Subscribe
Advertisement (Bad ad? How to mute ads)

Health Benefits of Omega 3 Fatty Acids

  • Reduced Risk of Cardiovascular Disease(2)
  • Reduced severity of dementia and mental decline(3)
  • Alleviation of Arthritis and Inflammation(4)

Problems measuring the amount of Omega 3 Fats

Due to the variation of fats in a specific food it is almost never possible to capture every Omega 3 fat. Therefore, this data is almost surely an underestimate of the amount of omega 3 fats. That said, the underestimate is likely equal among foods, giving the rankings some weight.

Click to View Comments


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. 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
  3. 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.
  4. 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

Subscribe

MyFoodData Facebook Fan Page Follow HealthNess on Twitter Google+ Page Pinterest Page

Feedback || Subscribe