Top 10 Foods Highest in Omega 3 Fatty Acids

Written by Daisy Whitbread, MScN
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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

Flax Seeds

#1: Flax Seeds

4mg Omega 3 per 1mg Omega 6
Omega 3s
per Oz
Omega 3s
per 100g
Omega 3s
per 200 Calories
6479mg
(405% AI)
22813mg
(1426% AI)
8544mg
(534% AI)
Source: Nutrition Facts for Flax Seeds
Chia Seeds

#2: Chia Seeds

3mg Omega 3 per 1mg Omega 6
Omega 3s
per oz(~2 Tblsp)
Omega 3s
per 100g
Omega 3s
per 200 Calories
5064mg
(316% AI)
17830mg
(1114% AI)
7337mg
(459% AI)
Source: Nutrition Facts for Chia Seeds
-165% AI in 1 oz of hemp seeds
Salmon Fillets

#3: Fish (Salmon)

4mg Omega 3 per 1mg Omega 6
Omega 3s
per 6oz Fillet
Omega 3s
per 100g
Omega 3s
per 200 Calories
4252mg
(266% AI)
2501mg
(156% AI)
2428mg
(152% AI)
Source: Nutrition Facts for Farmed Atlantic Salmon

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.
Walnuts

#4: Walnuts

1mg Omega 3 per 4mg Omega 6
Omega 3s
per Oz
Omega 3s
per 100g
Omega 3s
per 200 Calories
2579mg
(161% AI)
9080mg
(568% AI)
2777mg
(174% AI)
Source: Nutrition Facts for 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.
A block of tofu

#5: Firm Tofu

1mg Omega 3 per 7mg Omega 6
Omega 3s
per Cup
Omega 3s
per 100g
Omega 3s
per 200 Calories
1467mg
(92% AI)
582mg
(36% AI)
808mg
(51% AI)
Source: Nutrition Facts for Firm 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
Oysters on a plate

#6: Shellfish (Oysters)

25mg Omega 3 per 1mg Omega 6
Omega 3s
per 3oz Serving
Omega 3s
per 100g
Omega 3s
per 200 Calories
1346mg
(84% AI)
1584mg
(99% AI)
1944mg
(121% AI)
Source: Nutrition Facts for Cooked Pacific Oysters

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.
A bottle of vegetable oil

#7: Canola Oil

1mg Omega 3 per 2mg Omega 6
Omega 3s
per Tblsp
Omega 3s
per 100g
Omega 3s
per 200 Calories
1279mg
(80% AI)
9137mg
(571% AI)
2067mg
(129% AI)
Source: Nutrition Facts for Canola 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
Navy Beans

#8: Navy Beans

1mg Omega 3 per 1mg Omega 6
Omega 3s
per Cup
Omega 3s
per 100g
Omega 3s
per 200 Calories
322mg
(20% AI)
177mg
(11% AI)
253mg
(16% AI)
Source: Nutrition Facts for 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
Brussels Sprouts

#9: Brussels Sprouts

2mg Omega 3 per 1mg Omega 6
Omega 3s
per Cup Cooked
Omega 3s
per 100g
Omega 3s
per 200 Calories
270mg
(17% AI)
173mg
(11% AI)
961mg
(60% AI)
Source: Nutrition Facts for Brussels Sprouts (Cooked)

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.
Half an avocado

#10: Avocados

1mg Omega 3 per 15mg Omega 6
Omega 3s
per Avocado
Omega 3s
per 100g
Omega 3s
per 200 Calories
223mg
(14% AI)
111mg
(7% AI)
139mg
(9% AI)
Source: Nutrition Facts for Avocados

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

Printable One Page Sheet

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Printable sheet of foods high in omega 3 fatty acids.

Health Benefits of Omega 3s

  • Reduced risk of cardiovascular disease. (1)
  • Reduced severity of dementia and mental decline. (2)
  • Alleviation of Arthritis and Inflammation. (3)

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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