20 Foods High in Omega-3: Best Sources for Heart and Brain Health

Omega-3 fatty acids are essential fats your body cannot manufacture from scratch, meaning food is your only reliable source. They are among the most extensively researched nutrients in nutritional science, with decades of evidence supporting their role in reducing cardiovascular disease risk, lowering triglycerides, supporting fetal brain development, reducing systemic inflammation, and protecting cognitive function across the lifespan. The National Institutes of Health identifies three main omega-3 fatty acids: alpha-linolenic acid (ALA), found in plant foods; and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found primarily in fatty fish and seafood. EPA and DHA are the biologically active forms responsible for most of the cardiovascular and neurological benefits associated with omega-3 intake.

The distinction between ALA and EPA/DHA matters significantly. ALA from plant foods is an essential fat, but your body converts only a small fraction, less than 15 percent, into the EPA and DHA your tissues actually use. Harvard T.H. Chan School of Public Health notes that EPA and DHA are best obtained directly from food sources because the conversion from ALA is inefficient, making fatty fish the most functionally valuable omega-3 foods while plant sources serve as an important supplementary contribution. There is no established RDA for EPA and DHA specifically, but most health organizations recommend at least two servings of fatty fish per week. For ALA, the adequate intake is 1.6 g per day for adult men and 1.1 g per day for adult women.

The 20 foods below cover the full range of omega-3 sources, from EPA and DHA-rich seafood to ALA-rich plant foods, with the type clearly identified for each entry.

Jump to: Mackerel | Salmon | Flaxseed | Herring | Chia Seeds | Sardines | Walnuts | Rainbow Trout | Hemp Seeds | Oysters | Canola Oil | Canned Tuna | Edamame | Flaxseed Oil | Anchovies | Algae Oil | Soybean Oil | Eggs | Brussels Sprouts | Cod Liver Oil | Tips | FAQ

20 Foods With the Highest Omega-3 Content

1. Mackerel: The Highest Omega-3 Fish Per Serving

A 3-ounce serving of cooked Atlantic mackerel provides approximately 3.2 g of combined EPA and DHA, one of the highest levels of any commonly consumed fish. Mackerel is an oily, affordable fish that also delivers vitamin D, selenium, B12, and magnesium alongside its exceptional omega-3 content. Atlantic mackerel is low in mercury and suitable for frequent consumption, unlike king mackerel which should be limited.

The American Heart Association recommends eating fatty fish at least twice weekly for cardiovascular protection, citing omega-3s’ role in reducing triglycerides, lowering arrhythmia risk, slowing arterial plaque buildup, and modestly reducing blood pressure. Mackerel meets this recommendation in a single serving.

Best eaten: Grilled, smoked, or baked; Atlantic mackerel has a bold, rich flavor that pairs well with mustard, lemon, and fresh herbs. Choose Atlantic over king mackerel for lower mercury.

Per 3 oz cooked Atlantic mackerel.

2. Salmon (Wild-Caught): The Most Practical High-Omega-3 Fish

A 3-ounce serving of cooked wild-caught sockeye salmon provides approximately 1.8 to 2.2 g of EPA and DHA, among the highest of any widely available fish. Wild-caught salmon consistently outperforms farmed Atlantic salmon in omega-3 content because wild fish feed on krill and other omega-3-rich marine organisms. Salmon also delivers vitamin D, selenium, astaxanthin, and complete protein in the same serving.

Harvard Health Publishing identifies salmon as the centerpiece of any dietary omega-3 strategy, combining high EPA and DHA levels with a favorable mercury profile that makes it safe for consumption two to three times per week, including during pregnancy.

Best eaten: Baked, grilled, or pan-seared; wild-caught sockeye or pink varieties are nutritionally superior to farmed Atlantic salmon. Canned wild salmon is an affordable alternative with comparable omega-3 levels.

Per 3 oz cooked wild-caught sockeye.

3. Flaxseed (Ground): The Richest Plant Omega-3 Source

One tablespoon of ground flaxseed provides approximately 1.6 g of ALA, meeting the full adequate intake for adult women in a single tablespoon. Flaxseed must be ground for the body to access its omega-3 content; whole flaxseeds pass through the digestive tract largely intact. Ground flaxseed also provides lignans with antioxidant and phytoestrogenic properties, fiber, and magnesium.

Flaxseed is widely recognized as one of the richest plant sources of ALA, alongside chia seeds and walnuts as the primary plant omega-3 contributors. While ALA conversion to EPA and DHA is limited, flaxseed’s ALA contribution is nutritionally meaningful, particularly for vegans.

Best eaten: Ground and stirred into oatmeal, yogurt, and smoothies; added to baked goods and grain bowls; store ground flaxseed in the refrigerator or freezer to prevent the oils from going rancid.

Per 1 tbsp ground flaxseed.

4. Herring: A Traditional Omega-3 Rich Fish

A 3-ounce serving of fresh Atlantic herring provides approximately 1.7 g of EPA and DHA alongside vitamin D, selenium, and B12. Herring is a small, oily fish with low mercury accumulation and a long history as a dietary staple in Northern European and Scandinavian cuisines, where omega-3 intake from fish has historically been among the highest in the world.

Pickled herring retains its omega-3 content and represents one of the most traditional and convenient forms of the fish, though sodium content is higher in pickled varieties. Fresh and smoked herring are preferable for people monitoring sodium intake.

Best eaten: Fresh herring grilled or pan-fried; smoked herring on rye crackers; pickled herring as a condiment or appetizer; rollmops (pickled herring rolls) as a traditional preparation.

Per 3 oz fresh Atlantic herring.

5. Chia Seeds: A Versatile Plant Omega-3 Powerhouse

One ounce of chia seeds provides approximately 5 g of ALA, the highest omega-3 content per ounce of any commonly consumed seed, alongside calcium, magnesium, phosphorus, and 10 g of fiber. Chia seeds absorb liquid and form a gel that slows digestion, supports satiety, and helps regulate blood sugar after meals.

While chia seeds provide ALA rather than the more bioactive EPA and DHA, their omega-3 content is exceptional and their ease of use makes them one of the most practical plant omega-3 additions for any eating style. Combining chia seeds with an algae-based DHA supplement closes the gap for vegans who cannot rely on fish.

Best eaten: Stirred into overnight oats, blended into smoothies, mixed into yogurt, or used to make chia pudding with plant-based milk; no grinding required as the seed coat is thin enough to allow nutrient absorption.

Per 1 oz (28 g).

6. Sardines: An Affordable Everyday Omega-3 Fish

A 3-ounce serving of canned sardines in oil provides approximately 1.4 g of EPA and DHA alongside calcium from the bones, iron, selenium, and vitamin D. Sardines are among the most nutritionally complete canned foods available and one of the most affordable ways to eat high-EPA/DHA seafood regularly without relying on fresh fish.

Their small size means sardines accumulate fewer environmental toxins including mercury than larger fish, making them one of the safest high-omega-3 seafood options for frequent consumption, including during pregnancy when EPA and DHA are critical for fetal brain development.

Best eaten: On whole-grain crackers with lemon and herbs, stirred into pasta with olive oil and capers, or mashed onto toast; the oil in the can contains additional omega-3s and can be drizzled over the dish.

Per 3 oz canned in oil, drained.

7. Walnuts: The Best Nut Source of Omega-3

One ounce of walnuts provides approximately 2.5 g of ALA, by far the highest omega-3 content of any tree nut. Walnuts also provide polyphenols, copper, manganese, and vitamin E. Their distinctive brain-like appearance has long made them a symbol of cognitive health, and their omega-3 content lends scientific credence to that association: DHA, derived partly from ALA, is the primary structural fat in the brain.

Walnuts are commonly identified alongside flaxseeds and chia seeds as the primary plant ALA sources, noting that regular walnut consumption is associated with reduced cardiovascular disease risk in observational research, partly through omega-3 pathways.

Best eaten: As a snack, chopped into oatmeal and salads, stirred into yogurt, or incorporated into baked goods; store in the refrigerator to slow oxidation of their delicate polyunsaturated fats.

Per 1 oz (28 g).

8. Rainbow Trout: A Freshwater Fish With Strong Omega-3 Levels

A 3-ounce serving of cooked rainbow trout provides approximately 1 g of EPA and DHA alongside vitamin D, B12, selenium, and complete protein. Trout is a freshwater fish with a favorable mercury profile, making it suitable for frequent consumption including by pregnant women and young children. Its mild flavor and firm texture make it one of the most approachable high-omega-3 fish for people who find stronger-flavored oily fish like mackerel or herring less palatable.

Best eaten: Pan-seared with garlic, lemon, and capers; baked whole; or grilled as fillets alongside roasted vegetables; pairs naturally with dill, lemon, and light herb sauces.

Per 3 oz cooked.

9. Hemp Seeds: A Complete Plant Protein With Omega-3

Three tablespoons of hemp seeds provide approximately 2.6 g of ALA alongside complete plant protein containing all essential amino acids, magnesium, zinc, and iron. Hemp seeds have a particularly favorable omega-6 to omega-3 ratio of approximately 3:1, significantly better than most nuts and seeds, which tend to be heavily weighted toward omega-6 fatty acids.

The omega-6 to omega-3 balance matters because excessive omega-6 relative to omega-3 promotes inflammation. Hemp seeds’ balanced ratio makes them one of the most anti-inflammatory plant foods in the seed category, supporting the broader goal of reducing the dietary omega-6 excess common in Western eating patterns.

Best eaten: Stirred into smoothies, sprinkled on oatmeal and salads, blended into dressings; no preparation needed as they require no cooking, soaking, or grinding to access their nutrients.

Per 3 tbsp (30 g).

10. Oysters: A Shellfish With All Three Omega-3 Types

A 3-ounce serving of cooked oysters provides approximately 0.6 g of EPA and DHA, a modest but meaningful contribution from one of the only shellfish that contains all three classes of omega-3 fatty acids: ALA, EPA, and DHA. Oysters also deliver extraordinary amounts of zinc, iron, selenium, and B12, making them one of the most micronutrient-dense foods available regardless of their omega-3 content.

Including oysters in the diet for their zinc and immune-supporting minerals delivers a meaningful bonus omega-3 contribution alongside nutrients that work synergistically with EPA and DHA in anti-inflammatory and cardiovascular pathways.

Best eaten: Steamed or broiled; raw oysters carry foodborne illness risk for immunocompromised individuals and pregnant women.

Per 3 oz cooked.

11. Canola Oil: An Everyday Cooking Oil With ALA

One tablespoon of canola oil provides approximately 1.3 g of ALA, making it the most omega-3-rich common cooking oil available. Unlike flaxseed oil, which is too delicate for heat, canola oil has a relatively high smoke point suitable for sautéing and baking, making it a practical everyday way to add ALA to meals that are already being prepared.

Canola oil’s favorable omega-6 to omega-3 ratio of approximately 2:1 makes it a better cooking fat choice than corn, sunflower, or regular vegetable oil, all of which are predominantly omega-6 and contribute to the dietary imbalance associated with chronic inflammation; see our list of foods high in omega-6 for the fuller picture of where that ratio comes from.

Best eaten: For sautéing, roasting, and baking; use in place of corn or sunflower oil for everyday cooking to shift the dietary omega-6 to omega-3 ratio in a more favorable direction.

Per 1 tbsp.

12. Canned Light Tuna: A Budget-Friendly EPA and DHA Source

A 3-ounce serving of canned light tuna provides approximately 0.5 g of EPA and DHA alongside selenium, niacin, and complete protein. While lower in omega-3s than salmon or mackerel, canned light tuna is one of the most widely consumed and affordable seafood options, making it a practical background omega-3 contributor for people who eat it two to three times per week.

Light tuna (skipjack) is lower in mercury than albacore and is considered safe for frequent consumption. At two to three servings per week, its cumulative EPA and DHA contribution adds up meaningfully alongside other omega-3 sources across the diet.

Best eaten: Mixed with avocado or Greek yogurt, over salads, in whole wheat wraps, or stirred into pasta; pairing with olive oil improves absorption of its fat-soluble nutrients.

Per 3 oz canned in water, drained.

13. Edamame: A Soy Food With Plant Omega-3

One cup of cooked edamame provides approximately 0.6 g of ALA alongside complete plant protein, folate, magnesium, iron, and calcium. Edamame is one of the few plant foods that provides a meaningful ALA contribution alongside complete protein, making it a valuable food for plant-based eaters managing multiple nutritional gaps simultaneously.

Soybeans and soy foods in general contain ALA from their fat content, and edamame as the whole, minimally processed soybean delivers this omega-3 alongside fiber and micronutrients that processed soy products may not retain.

Best eaten: Steamed and lightly salted as a snack, tossed into grain bowls and stir-fries, or added to salads and noodle dishes.

Per 1 cup cooked, shelled.

14. Flaxseed Oil: The Most Concentrated ALA Oil

One tablespoon of flaxseed oil provides approximately 7.3 g of ALA, the highest ALA concentration of any food or oil. Flaxseed oil is exceptionally delicate and unsuitable for cooking; heat destroys its omega-3 fatty acids rapidly. It is used exclusively as a cold dressing oil or added to foods after cooking.

For vegans who want to maximize ALA intake as a precursor to EPA and DHA synthesis, flaxseed oil is the most efficient single-food ALA source available. However, it should be stored in an opaque, refrigerated container and used within four to six weeks of opening to prevent rancidity.

Best eaten: Drizzled over salads and grain bowls, stirred into yogurt or smoothies after blending, or used in cold dressings and dips; never heat or cook with flaxseed oil.

Per 1 tbsp. Store refrigerated; use cold only.

15. Anchovies: A Small Fish With Concentrated Omega-3

A 2-ounce serving of canned anchovies provides approximately 1.1 g of EPA and DHA in a small, intensely flavored package. Anchovies are one of the most omega-3-dense small fish available and, like sardines, accumulate minimal mercury due to their position low in the marine food chain and their short lifespan.

Anchovies are more commonly used as a flavor ingredient than consumed as a standalone protein, but even small amounts dissolved into sauces, dressings, and pasta dishes contribute a meaningful EPA and DHA boost alongside their characteristic umami depth.

Best eaten: Dissolved into Caesar dressing, stirred into tomato-based pasta sauces, spread on pizza, or melted into olive oil as a base for vegetable dishes; a small amount adds significant flavor and omega-3 simultaneously.

Per 2 oz canned in oil, drained.

16. Algae Oil: The Vegan Source of DHA and EPA

One teaspoon to one tablespoon of algae oil provides approximately 400 to 500 mg of DHA and sometimes EPA, making it the only plant-derived direct source of the long-chain omega-3s that most people get from fish. Algae is where fish obtain their EPA and DHA in the first place; algae oil bypasses the fish entirely to deliver the same fatty acids directly.

Algae-based DHA is widely recognized as nutritionally equivalent to fish-derived DHA, making algae oil the most important omega-3 food for vegans who cannot rely on seafood to meet EPA and DHA needs beyond what limited ALA conversion can supply.

Best eaten: As a supplement oil drizzled cold over food or taken directly; some brands are available in capsule form; store refrigerated and use cold only, as heat destroys the delicate DHA content.

Per 1 tsp to 1 tbsp; values vary by brand. Check label.

17. Soybean Oil: A Common Cooking Oil With Meaningful ALA

One tablespoon of soybean oil provides approximately 0.9 g of ALA, contributing modestly to omega-3 intake through everyday cooking use. Soybean oil is one of the most widely consumed cooking oils globally and one of the few common vegetable oils with meaningful omega-3 content, though its omega-6 content is also high, making it less favorable than canola oil from a ratio perspective.

For people who already use soybean oil regularly, its ALA contribution is a meaningful background addition to total omega-3 intake, particularly when combined with richer ALA sources like flaxseed, chia seeds, and walnuts across the diet.

Best eaten: For sautéing and general cooking; canola oil is preferable for a better omega-6 to omega-3 ratio, but soybean oil provides ALA benefit over corn or sunflower oil.

Per 1 tbsp.

18. Eggs (Omega-3 Enriched): A Whole-Food EPA and DHA Source

One omega-3 enriched egg provides approximately 150 to 200 mg of EPA and DHA, significantly more than a conventional egg, which contains only around 30 mg. Omega-3 enriched eggs come from hens fed a diet supplemented with flaxseed or marine algae, which increases the DHA and EPA content of the yolk substantially.

For people who eat eggs daily, choosing omega-3 enriched varieties over conventional eggs is one of the simplest dietary upgrades available, adding a meaningful DHA and EPA contribution to breakfast without changing the meal in any visible way.

Best eaten: Scrambled, poached, or hard-boiled; always eat the whole egg including the yolk where all the omega-3 is concentrated; look for “omega-3 enriched” on the carton label.

Per 1 large omega-3 enriched egg; values vary by brand.

19. Brussels Sprouts: A Vegetable With Surprising ALA Content

One cup of cooked Brussels sprouts provides approximately 0.3 g of ALA, a modest but additive plant omega-3 contribution from a vegetable more commonly recognized for its vitamin C and fiber content. Among common vegetables, Brussels sprouts are among the higher ALA sources alongside kale, spinach, and other dark leafy greens.

While no single vegetable delivers enough ALA to make a decisive omega-3 impact, their consistent daily consumption across a plant-forward diet accumulates a meaningful background ALA contribution that complements richer sources like flaxseed, chia seeds, and walnuts.

Best eaten: Roasted with olive oil until caramelized, halved and pan-seared, or added to grain bowls; roasting develops natural sweetness and significantly improves palatability compared to boiling.

Per 1 cup cooked.

20. Cod Liver Oil: The Most Concentrated EPA and DHA Supplement Food

One tablespoon of cod liver oil provides approximately 2.7 g of EPA and DHA combined, making it one of the most concentrated single-food sources of long-chain omega-3s available. It also provides extraordinary amounts of vitamin D and vitamin A. Cod liver oil has been used for centuries as a nutritional supplement and remains one of the most efficient ways to boost EPA and DHA intake outside of eating fatty fish daily.

Cod liver oil is an exceptional omega-3 source but should be used cautiously due to its very high vitamin A content, which can reach toxic levels with excessive daily use. One tablespoon per day is the practical maximum for most adults.

Best eaten: As a daily supplement taken straight or mixed into a smoothie; lemon-flavored varieties reduce the strong fishy taste significantly; limit to one tablespoon daily due to vitamin A content.

Per 1 tbsp. Limit to 1 tbsp daily due to high vitamin A.

Summary: Top 20 Omega-3 Foods at a Glance

Tips for Getting the Most Omega-3 From Food

Prioritize EPA and DHA over ALA. EPA and DHA from fatty fish are the biologically active omega-3s responsible for most of the cardiovascular and neurological benefits documented in research. ALA from plants is essential but is converted to EPA and DHA at a rate of less than 15 percent. Eating fatty fish two to three times per week is the single most impactful omega-3 strategy available.

Vegans should use algae oil directly. Since fish get their EPA and DHA from algae, algae oil delivers the same fatty acids without the intermediary. Combined with generous ALA from flaxseed, chia seeds, and walnuts, an algae oil supplement is the most effective strategy for vegans to maintain EPA and DHA status without eating seafood.

Balance omega-6 and omega-3 intake. The modern Western diet provides an omega-6 to omega-3 ratio of approximately 20:1, far above the ideal 4:1 ratio. Reducing intake of corn, sunflower, and safflower oils while increasing fatty fish, flaxseed, chia seeds, and walnuts improves this ratio and reduces background inflammatory signaling; monounsaturated fats, like the omega-9s in olive oil, round out a well-balanced fat intake alongside omega-3 and omega-6. See our list of foods high in omega-9 for more on that piece of the picture.

Store omega-3 rich foods correctly. Polyunsaturated fats oxidize easily when exposed to heat, light, and oxygen. Store walnuts, flaxseed, and flaxseed oil in the refrigerator. Use ground flaxseed within weeks of grinding. Choose opaque packaging for omega-3 rich oils and avoid buying in quantities too large to use before expiration.

Choose wild-caught over farmed salmon. Wild-caught salmon contains two to five times more EPA and DHA than farmed Atlantic salmon. The difference is nutritionally significant: two servings of wild salmon per week can deliver more than twice the EPA and DHA of two servings of farmed salmon.

Add omega-3 sources to every meal rather than relying on one. Sprinkling ground flaxseed on breakfast oatmeal, adding walnuts to a lunchtime salad, using canola oil for cooking, and eating salmon at dinner creates a layered omega-3 strategy that accumulates a meaningful daily total from multiple sources rather than relying on any single food. For how omega-3s fit into a broader nutrient strategy, see our guide to the best vitamins for weight loss.

Frequently Asked Questions

How do I know if I’m not getting enough omega-3?

Common signs of low omega-3 status include dry or flaky skin, joint discomfort, fatigue, difficulty concentrating, and dry eyes, though these overlap with several other nutrient gaps and aren’t diagnostic on their own. See our full rundown of signs of omega-3 deficiency for the complete list and what to do about it.

Is fish oil as good as eating fish?

A fish oil supplement delivers concentrated EPA and DHA and is a reasonable option for people who don’t eat fish regularly, but whole fish also provides protein, vitamin D, selenium, and other nutrients a supplement alone doesn’t replicate. Whole food sources are generally the better first choice when practical.

Can omega-3s help with cholesterol and blood pressure?

Omega-3 fatty acids, particularly EPA and DHA, are well documented to lower triglycerides and can modestly reduce blood pressure in some people, though their effect on LDL cholesterol specifically is smaller and less consistent. For a broader look at cholesterol-focused nutrition, see our list of foods that lower cholesterol.

Do omega-3 and fish oil mean the same thing?

Not quite. Omega-3 is the broader category of fatty acids, including ALA, EPA, and DHA, found in both plant and animal foods. Fish oil is specifically an animal-derived supplement concentrated in EPA and DHA, making it one source of omega-3s rather than a synonym for the whole nutrient category.

How much omega-3 do I need per day?

There’s no official RDA for EPA and DHA combined, but most health organizations recommend at least two servings of fatty fish weekly. For ALA specifically, the adequate intake is 1.6 grams per day for adult men and 1.1 grams per day for adult women, achievable through a combination of the plant and animal sources on this list.

The Bottom Line

Omega-3 fatty acids are among the most well-researched and functionally important nutrients in the diet, yet most people get far less EPA and DHA than the evidence supports for cardiovascular and brain health. Fatty fish is the most efficient and direct path to meaningful EPA and DHA intake, and eating it two to three times per week is the most impactful single dietary change for omega-3 status. For plant-based eaters, a layered strategy combining flaxseed, chia seeds, walnuts, hemp seeds, and algae oil closes the gap that ALA alone cannot. The type of omega-3 matters: understanding the distinction between ALA and EPA/DHA is the foundation of an effective dietary omega-3 strategy, regardless of whether your plate includes fish or not.

Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, origin, feed practices, and growing conditions. This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before taking high-dose omega-3 supplements, as doses above 3 g per day from supplements may increase bleeding risk and should be used under medical supervision.

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