Food List
Anti-Inflammatory Foods
An anti-inflammatory way of eating focuses on whole foods rich in omega-3 fats, antioxidants and fibre, while limiting ultra-processed foods and added sugar. This list highlights foods often included in an anti-inflammatory diet, from oily fish and berries to leafy greens and nuts.
| Food | Omega-3 | Per 100 g | Per serving |
|---|---|---|---|
| Flaxseed Nuts & seeds | 22.8 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Chia seeds Nuts & seeds | 17.8 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Walnuts Nuts & seeds | 9.1 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hemp seeds Nuts & seeds | 8.7 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Mackerel Fish & seafood | 2.6 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Salmon Fish & seafood | 2.3 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Herring Fish & seafood | 1.7 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Sardines (canned) Fish & seafood | 1.5 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Trout Fish & seafood | 1.1 g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Olive oil Oils & fats | 0.76 g | 884 kcal P 0 · C 0 · F 100 | 14 g (0.5 oz) 124 kcal · P 0 1 tbsp |
| Turmeric (fresh) Vegetables | 0.5 g | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Kale Vegetables | 0.18 g | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Spinach Vegetables | 0.14 g | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Raspberries Fruit | 0.13 g | 52 kcal P 1.2 · C 12 · F 0.7 · Fib 6.5 | 123 g (4.3 oz) 64 kcal · P 1.5 1 cup |
| Avocado Fruit | 0.11 g | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Broccoli Vegetables | 0.1 g | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Goji berries (dried) Fruit | 0.1 g | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Acai (unsweetened) Fruit | 0.1 g | 70 kcal P 1 · C 4 · F 5 · Fib 2 | 100 g (3.5 oz) 70 kcal · P 1 1 portion |
| Blackberries Fruit | 0.09 g | 43 kcal P 1.4 · C 10 · F 0.5 · Fib 5.3 | 144 g (5.1 oz) 62 kcal · P 2 1 cup |
| Strawberries Fruit | 0.07 g | 32 kcal P 0.7 · C 8 · F 0.3 · Fib 2 | 144 g (5.1 oz) 46 kcal · P 1 1 cup |
| Blueberries Fruit | 0.06 g | 57 kcal P 0.7 · C 14 · F 0.3 · Fib 2.4 | 148 g (5.2 oz) 84 kcal · P 1 1 cup |
| Cranberries Fruit | 0.05 g | 46 kcal P 0.4 · C 12 · F 0.1 · Fib 4.6 | 100 g (3.5 oz) 46 kcal · P 0.4 1 cup |
| Cabbage (red) Vegetables | 0.05 g | 31 kcal P 1.4 · C 7.4 · F 0.2 · Fib 2.1 | 89 g (3.1 oz) 28 kcal · P 1.2 1 cup |
| Dark chocolate (85%) Oils & fats | 0.03 g | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Ginger (fresh) Vegetables | 0.03 g | 80 kcal P 1.8 · C 18 · F 0.8 · Fib 2 | 15 g (0.5 oz) 12 kcal · P 0.3 1 portion |
| Garlic Vegetables | 0.02 g | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Cinnamon (ground) Vegetables | 0.02 g | 247 kcal P 4 · C 81 · F 1.2 · Fib 53 | 3 g (0.1 oz) 7 kcal · P 0.1 1 tsp |
| Swiss chard Vegetables | 0 g | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Green tea Eggs & dairy | 0 g | 1 kcal P 0.2 · C 0 · F 0 | 240 g (8.5 oz) 2 kcal · P 0.5 1 cup |
An anti-inflammatory pattern leans on omega-3 rich fish, colourful berries and vegetables, leafy greens, nuts, olive oil and spices like ginger and turmeric. It is less about single foods and more about a whole-food, plant-rich pattern.
Frequently asked questions
What are the best anti-inflammatory foods?
Oily fish like salmon and sardines, berries, leafy greens, nuts and seeds, olive oil, and spices like ginger and turmeric are all commonly included. They provide omega-3 fats, antioxidants and polyphenols linked to lower inflammation.
What foods cause inflammation?
Ultra-processed foods, refined carbohydrates, excess added sugar and sugary drinks, and large amounts of processed meat are most often linked to inflammation. A whole-food, plant-rich diet is the practical opposite.
Does an anti-inflammatory diet work?
Eating patterns rich in whole foods, omega-3s and antioxidants, like the Mediterranean diet, are associated with lower markers of inflammation and better long-term health. It is the overall pattern, not any single food, that matters most.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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