What Foods Have Omega-3?

Short answer: The best foods with omega-3 are fatty fish such as salmon, sardines, mackerel, trout, herring, and anchovies; plant foods such as chia seeds, ground flaxseed, walnuts, soybeans, and canola oil; and fortified foods such as omega-3 eggs or dairy products.

Omega-3 is a type of healthy fat your body needs from food. Fish and seafood provide EPA and DHA, the forms your body can use most directly. Plant foods provide ALA, another important omega-3 fat, but your body only converts a small amount of ALA into EPA and DHA.

Best Omega-3 Foods

Best Choices by Need

• Best overall omega-3 foods: salmon, sardines, trout, herring, and anchovies.
• Best budget omega-3 foods: canned sardines, canned salmon, canned light tuna, chia seeds, and ground flaxseed.
• Best plant-based omega-3 foods: chia seeds, ground flaxseed, walnuts, soybeans, edamame, and canola oil.
• Best vegan EPA/DHA source: algae-based omega-3 oil or supplements.
• Best low-mercury fish choices: salmon, sardines, anchovies, trout, and Atlantic mackerel.

Fish Sources of Omega-3

Fatty fish are some of the strongest omega-3 foods because they contain EPA and DHA. These are the omega-3 fats most directly used by the body.

Good fish sources include salmon, sardines, mackerel, trout, herring, anchovies, and canned light tuna.

According to FDA seafood guidance, people who are pregnant, breastfeeding, or feeding young children should choose lower-mercury fish more often. Lower-mercury options include salmon, sardines, anchovies, trout, Atlantic mackerel, and canned light tuna.

High-mercury fish to avoid include shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna, and tilefish from the Gulf of Mexico.

Plant Sources of Omega-3

Plant omega-3 foods mostly contain ALA. ALA is essential, which means your body needs it from food. However, ALA is different from EPA and DHA, and the body only converts a small amount of ALA into those longer-chain omega-3 fats.

Good plant sources include chia seeds, ground flaxseed, walnuts, soybeans, edamame, hemp seeds, canola oil, and flaxseed oil.

A simple tip: choose ground flaxseed instead of whole flaxseed. Ground flaxseed is easier for your body to digest and use.

Easy Ways to Eat More Omega-3

• Add chia seeds to oatmeal, yogurt, or smoothies.
• Stir ground flaxseed into oatmeal or protein shakes.
• Eat salmon, sardines, trout, or mackerel once or twice a week.
• Use canned salmon or sardines for a quick lunch.
• Snack on walnuts.
• Add edamame to salads, rice bowls, or soups.
• Use canola oil for everyday cooking.
• Choose omega-3 enriched eggs if you eat eggs regularly.

Can You Get Omega-3 Without Fish?

Yes. You can get omega-3 from plant foods such as chia seeds, ground flaxseed, walnuts, soybeans, edamame, hemp seeds, and canola oil.

However, these foods mostly provide ALA. If you do not eat fish and want EPA or DHA, algae-based omega-3 is the most direct vegan option. This may be especially useful for people who are vegan, pregnant, breastfeeding, or not eating seafood regularly.

FAQ

What food has the most omega-3?

Fatty fish such as salmon, sardines, mackerel, herring, anchovies, and trout are among the best sources of omega-3 EPA and DHA. Chia seeds and flaxseed are strong plant-based sources of ALA.

What fruit has omega-3?

Most fruits are not strong sources of omega-3. If you want omega-3 from plant foods, choose chia seeds, flaxseed, walnuts, soybeans, or canola oil instead.

Are eggs high in omega-3?

Regular eggs contain only small amounts of omega-3. Omega-3 enriched eggs may contain more, depending on the hens’ feed. Check the nutrition label to compare products.

Which nuts have omega-3?

Walnuts are the best common nut source of omega-3. Almonds, cashews, and peanuts are nutritious foods, but they are not major omega-3 sources.

Is avocado high in omega-3?

No. Avocado contains healthy unsaturated fats, but it is not a strong omega-3 food. Chia seeds, flaxseed, walnuts, and fatty fish provide much more omega-3.

Are chia seeds better than fish?

Chia seeds and fish provide different types of omega-3. Chia seeds provide ALA, while fish provides EPA and DHA. Both can fit into a healthy diet, but they are not the same.

What are the best omega-3 foods for vegans?

The best vegan omega-3 foods include chia seeds, ground flaxseed, walnuts, soybeans, edamame, hemp seeds, canola oil, and flaxseed oil. For vegan EPA and DHA, algae-based omega-3 is the most direct choice.

Bottom Line

The best foods with omega-3 are fatty fish, seeds, nuts, soy foods, plant oils, and some fortified foods. If you eat seafood, salmon, sardines, mackerel, trout, herring, and anchovies are excellent choices. If you prefer plant-based foods, chia seeds, ground flaxseed, walnuts, soybeans, edamame, and canola oil are simple ways to add more omega-3 to your diet.

For people who do not eat fish, algae-based omega-3 is the most direct vegan source of EPA and DHA.

Sources

• NIH Office of Dietary Supplements: Omega-3 Fatty Acids
• FDA: Advice About Eating Fish