You may have heard that omega-3 can have benefits for our health, but which foods provide the most of this fatty acid?
In this article, we present the foods with the highest omega-3 content to inform your dietary choices.
Furthermore, there are three primary forms of omega-3: EPA, DHA, and ALA—which type offers the most benefit?
Table of contents
Foods Highest In Omega-3
The following table lists foods with the highest concentrations of omega-3 per typical serving.
For each food, you can see the total amount of omega-3 per typical serving, the primary form of omega-3 it provides, and its total EPA + DHA content per serving.
While the serving size can vary based on the USDA data, the ‘per serving’ metric is better related to real-world usage than ‘per 100g,’ especially in regard to oils.
All nutritional data present in the table has been sourced from the USDA’s FoodData Central database, primarily from the SR Legacy and Foundation Food data.
Branded USDA entries for specialized foods, like algae oil, do not provide omega-3 content data. Therefore, we used manufacturer’s published nutritional data from Nature’s Way for algae oil.
| Food Name | Standard cooked serving size | Total omega-3 per serving | Total EPA + DHA per serving |
|---|---|---|---|
| Flaxseed oil | 1 tbsp (14g) | 7,271 mg | 0 mg |
| Chia seeds | 1 oz (28.35g) | 5,050 mg | 0 mg |
| Salmon (Atlantic, farmed) | 1/2 fillet (178g) | 4,662 mg | 3,830 mg |
| Herring (Pacific) | 1 fillet (144g) | 3940 mg | 3,060 mg |
| Sablefish | 1/2 fillet (151g) | 3,430 mg | 2,700 mg |
| Walnuts | 1 oz (28.35g) | 2,570 mg | 0 mg |
| Whitefish | 1 fillet (154g) | 2,408 mg | 1,625 mg |
| Flaxseeds | 1 tbsp (10g) | 2,350 mg | 0 mg |
| Sardines (canned in oil) | 1 can (92g) | 1,476 mg | 903 mg |
| Tuna (bluefin) | 3 oz (85g) | 1,457 mg | 1,278 mg |
| Walnut oil | 1 tbsp (14g) | 1,410 mg | 0 mg |
| Canola oil | 1 tbsp (14g) | 1,280 mg | 0 mg |
| Mackerel (Atlantic) | 1 fillet (88g) | 1251 mg | 1,059 mg |
| Soybeans | 1 cup (172g) | 1,030 mg | 0 mg |
| Algae oil | 1 teaspoon | 1,000 mg | 1,000 mg |
| Anchovies (canned in oil) | 1 can (45g) | 985 mg | 924 mg |
| Soybean oil | 1 tbsp (14g) | 956 mg | 0 mg |
| Cod liver oil | 1 tsp (4.5g) | 931 mg | 805 mg |
| Navy beans | 1 cup (182g) | 892 mg | 0 mg |
| Fish roe | 1 oz (28.35g) | 889 mg | 853 mg |
| Edamame | 1 cup (160g) | 685 mg | 0 mg |
As the table shows, a wide range of plant-based foods and seafood are high in total omega-3 fatty acids.
However, oily fish and algae oil have the highest concentrations of EPA and DHA—the bioactive forms of omega-3 most easily used by the human body.
💡 Credentialed Nutritionist’s Take
- Many foods contain omega-3: When you look for information about the omega-3 content of food, you’ll see that many different foods contain this essential fatty acid. These foods encompass both plant-based and animal-based foods. However, it is important to note that not all omega-3 is equal in its effects.
- The EPA and DHA content matters: Note the contrast between total omega-3 and EPA + DHA content among some of the highest omega-3 foods. For instance, the table shows that flaxseed oil and chia seeds both contain more than 5,000 mg of total omega-3 per serving, but each have 0 mg of EPA and DHA. EPA and DHA are the most bioactive forms of omega-3 with the broadest supportive evidence for cardiovascular benefits.
ALA vs EPA + DHA: Understanding the Difference
As mentioned, there are three primary forms of omega-3 fatty acids:
Alpha-linolenic acid (ALA) is a form of omega-3 primarily found in plant foods such as nuts and beans. It converts to EPA and DHA in the body, but the specific conversion rates tend to be low, often estimated to be below 10%.
In contrast, eicosapentaenoic acid (EPA) is a bioactive form of omega-3 that the body can use without requiring conversion. It is primarily found in marine foods like oily fish.
Similarly, docosahexaenoic acid (DHA) is a bioactive form of omega-3 found in the highest concentrations in seafood.
EPA and DHA have long been linked to cardiovascular benefits, with a 2024 systematic review of randomized controlled trials shedding more light on their effects.
While the two exhibit slightly different effects, the study’s findings indicate that high doses of both fatty acids lower several markers of cardiovascular risk. Among these, positive changes were observed in heart rate, blood pressure, and the cholesterol profile.
While ALA may also have benefits, the body of research on ALA isn’t as extensive as EPA and DHA.
Learn more here: What Is Omega-3 and What Benefits Does It Have?
Which Form of Omega-3 Is Best?
As previously explained, EPA and DHA have the most scientific research behind them, and they are the most bioactive forms of omega-3.
For this reason, it is a good idea to try and include a source of omega-3 in the diet. For most people, this will mean a portion or two of oily fish each week. As the table showing the different omega-3 sources indicates, some of the best oily fish include salmon, herring, sablefish, and sardines.
To see all the different oily fish that contain high omega-3 levels, please refer to this article: 15 Oily Fish High In Omega-3 Fatty Acids
However, for individuals who don’t consume fish, algae oil is a highly concentrated supplementary source of EPA and DHA. It is made from microalgae and is the only natural vegan source of EPA and DHA.
Lastly, it is important to note that ALA is still an essential fatty acid that contributes to overall omega-3 intake. It may not be as bioavailable as EPA and DHA, but foods containing ALA are still beneficial dietary additions.
References
Full List of Scientific References
(Click to Expand)
All citations used within this article are listed below, with full details for each scientific source.
- USDA (n.d.). FoodData Central. View USDA FoodData Central
- Nature’s Way. (n.d.). Algal oil omega-3. View Nature’s Way algal oil
- Breanne M Anderson et al. (2009). Are all n-3 polyunsaturated fatty acids created equal? View study in the Lipids in Health and Disease journal
- Gyu Yeong Choi et al. (2024). The differential effects of eicosapentaenoic acid and docosahexaenoic acid on cardiovascular risk factors: an updated systematic review of randomized controlled trials. View study in the Frontiers in Nutrition journal
- Shiyu Yin et al. (2023). Effect of alpha-linolenic acid supplementation on cardiovascular disease risk profile in individuals with obesity or overweight: A systematic review and meta-analysis of randomized controlled trials. View study in the Advances in Nutrition journal
