Food List
Omega-3 Foods
Omega-3 fats support heart, brain and eye health and help manage inflammation. Most people get too little. This list ranks foods by omega-3 content so you can build them into your week, whether you eat fish or prefer plant sources.
| 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 |
| Anchovies (canned) Fish & seafood | 2.1 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| 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 |
| Smoked salmon Fish & seafood | 1.5 g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Soybeans (cooked) Legumes | 1.4 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Hummus Legumes | 1.2 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| 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 |
| Pecans Nuts & seeds | 1 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Tuna steak (fresh) Fish & seafood | 0.9 g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| 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 |
| Mussels Fish & seafood | 0.7 g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Oysters Fish & seafood | 0.7 g | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Sea bass Fish & seafood | 0.65 g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Halibut Fish & seafood | 0.6 g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Tofu (firm) Legumes | 0.6 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Prawns / shrimp Fish & seafood | 0.5 g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Pollock Fish & seafood | 0.5 g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Squid Fish & seafood | 0.5 g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| 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 |
Oily fish like salmon, mackerel and sardines provide the most usable omega-3 (EPA and DHA). Plant sources like flaxseed, chia and walnuts give ALA, which the body converts less efficiently, so a little extra helps.
Frequently asked questions
What foods are highest in omega-3?
Flaxseed and chia seeds are the richest plant sources, while oily fish like salmon, mackerel and sardines provide the most usable forms (EPA and DHA). Walnuts and hemp seeds are also strong plant options.
What is the difference between plant and fish omega-3?
Fish provide EPA and DHA, the forms your body uses directly. Plants provide ALA, which the body converts to EPA and DHA only in small amounts. If you do not eat fish, eat ALA sources regularly and consider an algae-based supplement.
How much omega-3 do I need?
General guidance is at least one to two portions of oily fish a week, or a daily source of plant omega-3 like flaxseed, chia or walnuts if you do not eat fish. Speak to a professional about supplements if needed.
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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