Omega 3 Foods List | 15 Omega 3 Foods

Omega 3 Foods List

Studies have linked the consumption of omega-3 fatty acids to fighting chronic conditions such as brain health, diabetes, heart disease, and inflammation. (1)

Fortunately, you don’t need to look very hard to get your fill of omega-3 fatty acids; you can add to your diet some, if not all, of the common foods in this review.

What Are Omega 3’s?

Omega-3 fatty acids are long fat chains that occur naturally in most healthy foods, such as chia seeds, flax seeds, oysters, and salmon.

They’re referred to as vital fatty acids because the human body isn’t able to produce them naturally, so the only way to get them is via your diet.

There are four main types of omega-3 fatty acids

  1. ALA (alpha-linolenic acid)
  2. DHA (docosahexaenoic acid)
  3. DPA (docosapentaenoic acid)
  4. EPA (eicosapentaenoic acid)

DHA, DPA, and EPA are present in fish and other seafood, albeit DPA is in much smaller concentrations than DHA and EPA.

On the other hand, ALA is present in animal products from animals eating an ALA-rich diet and plants and plant-based oils.

1. Anchovies

Omega 3 Foods List

Omega 3 Foods List – Anchovies

Anchovies are miniature oily fish, often canned or dried. They are eaten in small portions; for instance, they can be stuffed in olives or used as a salad or pizza toppings.

A single can of anchovies (100 grams) contains 2113 mg of omega-3 fatty acids.

2. Canola Oil

Canola Oil

Canola oil is drawn from canola seeds, and it’s rich in healthy unsaturated fats. Canola oil is also rich in ALA omega-3 fatty acids, which positively impact heart health.

Canola oil is cheaper than olive oil and can be used for cooking and salad dressings. Replacing palm oil with canola oil gives you 1279 mg of omega-3 fatty acids per tablespoon.

3. Caviar

Omega 3 Foods List – Caviar

Although caviar is a lavish way to get your daily dose of omega-3 fatty acids, it’s worth noting that you’ll be getting several nutrients when you spend a couple of hundred bucks on this wholesome food.

Two tablespoons of caviar contain 2098 mg of omega-3 fatty acids. 

4. Chia Seeds

Chia Seeds

Consider chia seeds if you’re looking for seeds to provide your daily dose of omega-3 fatty acids.

These miniature seeds are very nutritious and are rich in several other nutrients such as magnesium, manganese, selenium, etc. 

One ounce of chia seeds contains roughly 5,050 mg of omega-3 fatty acids. You can add chia seeds to your favorite drink, water, or sprinkle them on fruit bowls or smoothies.

5. Edamame

Omega 3 Foods List

Omega 3 Foods List – Edamame

Edamame is unripe soybeans, and not only are they rich in plant-based protein they also contain significant amounts of omega-3 fatty acids.

Half a cup (65g) of frozen edamame comprises roughly 280 mg of omega-3 fatty acids. 

6. Flax Seeds

If you’re a vegetarian and want foods rich in omega-3 fatty acids, consider these small brown seeds, otherwise known as flax seeds.

They are one of the top sources of omega-3 ALA, and they can be consumed ground, milled, or raw. A single tablespoon of flax seeds contains roughly 2,350 mg of omega-3 fatty acids. 

7. Grass-Fed Beef

Grass-Fed Beef

Grass-fed cows wander around fields eating foods like purslane and flax seeds; as a result, their beef contains four times more omega-3 fatty acids than grain-fed cows.

Six ounces (170g) of ground grass-fed beef contains 149 mg of omega-3 fatty acids.

8. Mackerel

While a lot of people find the smell of this small fish somewhat strong, mackerel is one of the top sources of omega-3 fatty acids.

A single serving of mackerel contains a mind-boggling 4,107 mg of omega-3 fatty acids. 

9. Navy Beans

Navy Beans

Not only are navy beans a great source of fiber that helps fight belly fat, but one cup can also provide your daily dose of omega-3 fatty acids.

One cup (128g) of cooked navy beans contains 375 mg of omega-3 fatty acids.

10. Oysters

Oysters are another healthy seafood option rich in various nutrients. In fact, oysters have the topmost amount of zinc compared to all other known foods.

In some regions, oysters are eaten raw to get the maximum health benefits. However, you can also prepare and eat them as an appetizer, treat, or the main course.

Six oysters have about 370 mg of omega-3 fatty acids. 

11. Salmon

Omega 3 Foods List

Omega 3 Foods List – Salmon

Salmon is one of the most widespread fish around the globe, and it’s also a great source of omega-3 fatty acids. Not only that, salmon is rich in B vitamins, selenium, and vitamin D.

Multiple studies have shown a connection between consuming salmon and a reduced risk of depression and heart disease. So how many omega-3 fatty acids are in salmon? Half a fillet of grilled salmon comprises 4,123 mg of omega-3 fatty acids. 

12. Sardines

Sardines are highly nutritious fish that have numerous health benefits when eaten whole. In most countries, sardines are eaten as an appetizer or snack due to their small size.

But did you know a single cup of sardines contains 2,205 mg of omega-3 fatty acids? Perhaps the next time you’re shopping, get several cans of sardines.

13. Soybeans


Soybeans are a rich source of fiber and other nutrients vital to overall well-being, such as folates, magnesium, potassium, and riboflavin.

Half a cup of cooked soybeans offers 670 mg of omega-3 fatty acids. A full cup of soybeans comprised more omega-3 fatty acids than some seafood.

14. Spinach

If you’re a fitness enthusiast who can’t start your day without a green smoothie, we have some great news: spinach is rich in omega-3 fatty acids.

100 grams of spinach contains roughly 370 mg of omega-3 fatty acids. Also, spinach is rich in calcium, copper, fiber, protein, vitamins A, C, E, and K, and zinc. 

15. Walnuts

Omega 3 Foods List

Omega 3 Foods List – Walnuts

Packed with copper, fiber, manganese, and vitamin E, walnuts are very good for your overall well-being. Eating several walnuts between meals keeps you fuller for longer.

You can sprinkle them in baked foods, fruit bowls, or salads.

Ensure you don’t remove the skin because they’re packed with antioxidants vital to the health of your hair and skin. 15 walnuts contain roughly 2,570 mg of omega-3 fatty acids.

Final Thought

It’s evident that omega-3 fatty acids are present in many foods, including meats and plants.

Nutritionists recommend these foods to help fight conditions such as heart disease. But if you don’t eat these foods, you can always take omega-3 supplements.

See Also

Mediterranean Diet Plan

Paleo Diet Plan

How to Eat Clean?

High Magnesium Food List

Dukan Diet Plan

Keto Diet Plan

24 Low Sodium Fast Foods

Vitamin D Foods List

Current Version
May 18, 2022
Written By
Damla Sengul