20+ Best Foods Very high in Omega-3 Fatty Acids, 20 best omega-3 rich foods,

20+ Extremely Delicious Foods That are high in Omega-3 Fatty Acid

Omega-3 fatty acids are beneficial for your health, especially in preventing heart disease and heart attack. These fats are required to perform various vital functions. Our body can synthesize most of the fat, but not omega-3 fatty acid. These fats can obtain only through diet. 

Omega-3 fatty acids are polyunsaturated fatty acids and mainly three types EPA, DHA, and ALA. EPA (Eicosapentaenoic acid) found in herring, cod liver, mackerel, menhaden, salmon, etc.

DHA (Docosahexaenoic acid) found in breast milk, algae oil, etc. 

ALA (Alpha-Linolenic acid) found in flaxseed, seeds, nuts, etc.

Omega-3 fatty acids are very important for the growth of your body. Eat these foods and you will have no need to supplement to fulfill the body requirement. These healthy fats are found in everything but seafood is the primary source of Omega-3s.

Now, in this article, we will see some best omega-3 foods. These omega-3 rich food are a mine of omega-3 fatty acids.

These are 20+ best omega-3 fatty acids foods..

1. Salmon – Omega-3 fatty acids

oily fish, looking younger, omega 3 fatty acids.

Salmon is one of the best foods rich in nutrients, proteins, and fatty acids.

The recommended level of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) can be achieved by consuming only farmed or wild salmon. [1]

Farmed salmon is more beneficial for your health than wild salmon. [2

Salmon increases omega-3s intake which decreases cardiovascular diseases. [3] 

It is one of the best sources of omega-3 fatty acids.


  • One serving of farmed salmon contains 590 EPA and 1240 mg DHA.
  • One serving of wild salmon contains 350 mg EPA and 1220 mg DHA 
  • The total amount of omega-3 fatty acids 2820 mg per 100g 

Source click here

Salmon is very low in carbs and high fat, protein, and vitamins. You can eat it even if you are on the ketogenic diet

2. Mackerel – Omega-3 fatty acids

mackerel, omega-3 fatty acids

Mackerel are the most important oily fish which is rich in omega-3 fatty acids.

These are rich in fat and protein. It contains 13.89g fat and 18.6g of protein per 100g. These are also rich in several minerals.

Mackerel is food, that contains one of the highest omega-3 content.


  • One serving of mackerel contains 430 mg of EPA and 590 g of DHA.
  • Mackerel contains 5133 mg of total omega-3 fatty acid per 100 g. 

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3. Sea bass – Omega-3 fatty acids

seabasss, high in omega-3 fatty acids

Sea bass is a common name for a different species of marine fish.

These are rich in protein and fat and contain zero carbohydrates. These also contain vitamin A and various minerals.

It is also used in the biological and medical fields due to its wound healing property. It organizes the abundant collagen, which has directly led to wound healing. [4

Seabass contain plenty of omega-3 content.

Amount:- 100 g of sea bass contains

  • 552 mg DHA
  • 210mg EPA
  • 867g Total amount of omega-3 fatty acid 

Source click here and click here

4. Cod Liver Oil – Omega-3 fatty acids

cod liver, oil

Cod liver oil is oil extracted from the liver of the codfish, so you can consider it a supplement than a food.

It is full of omega 3 acid as well as vitamins A and D. So, just a spoon can provide you enough nutrients. [5]

But you should limit its amount to one spoon too much can be harmful to your health.

It is one of the greatest sources to get omega-3 fatty acids.

Amount:- 1tbsp (14g) of Cod liver oil contains

  • 2664 mg omega 3 fatty acids.

Source click here

5. Oysters – Omega-3 fatty acids

oyster, greate food

Oysters contain all three major types of omega-3 fatty acids. These are very delicious and serve as a snack in restaurants.

Amount:- One serving of oysters contains 1

  • 40 mg of ALA
  • 230 mg of DHA
  • 300 mg EPA
  • 670 mg of total omega-3 fatty acid content. 

Source click here and click here

More than that oysters are rich in minerals zinc, sodium, calcium, potassium, phosphorus, and magnesium, etc. [6] 

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6. Herring – Omega-3 fatty acids

herrings, grate food,

Herring is an oily fish and often sold as a canned snack.

Amount:- 100 g of herring contains

  • 940 mg of DHA
  • 770 mg EPA
  • 1729 mg of the total content of omega-fatty acid. 

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7. Sardine – Omega-3 fatty acids

high in omega-3 accids food,

Sardine is small oily fish and often use as a snack.

It contains most of the nutrients. It is high in fat and vitamins and contains zero gram carbohydrates and sugar. [6]

Amount 100 g  sardines contain

  • 870 mg of DHA
  • 520mg EPA
  • 1480 mg of total omega-3 fatty acid content.

Source click here and click here

8. Caviar – Omega-3 fatty acids


Caviar regard as a luxurious food item and used in small quantities as a taster.

It is rich in vitamin D and A, and it is filled with plenty of minerals. [7]  

Amount:- 1 tbsp (14g) of caviar contains

  • 1086 mg of total omega-3 fatty acid content 

Source  click here

9. Shrimp – Omega-3 fatty acids


Shrimp used as an appetizer or taster.

It contains almost every mineral in a small quantity. Shrimp is filled with protein, potassium and phosphorus, and omega-6 fatty acids. [7]

Amount:- 100 g of shrimp contains

  • 141 mg DHA
  • 141 mg EPA. 

Source click here

10. Anchovy – Omega-3 fatty acids


Anchovies are tiny oily fish and often come dried.

These are eaten in small quantities with other food such as capers, pizza, and salad toppings. It is also used as a flavor in many dishes

In addition, omega-3 content Anchovies are a great source of sodium, calcium, phosphorus, and potassium. [8]  

Anchovy one of the greatest foods to get omega-3 fatty acids.

Amount:- 100 g anchovies contain

  • 2113 mg of omega-3 fatty acids

Source click here

11. Flaxseeds – Omega-3 fatty acids

gold mine of omega-3 fatty acids,

These small seeds are often used to make oil.

Flaxseed is a good source of dietary fiber, which primarily in the seed coat. Fiber makes people feel less hungry, so you should eat it before the meal.

Flax seeds are very rich in ALA and often used as an omega-3 supplement.

it is like a gold mine of omega-3 fatty acids. it almost half weight is made of omega-3 fatty acids. this is the food to get omega-3 content.


  • One tbsp (14g) of flaxseed oil contains 7260 mg ALA and total omega-3 content
  • 1 tbsp (10g) of flaxseed contains 2350 mg of ALA and total omega-3 content. 

Source click here and click here 

Flaxseed oil contains lots of polyunsaturated fat. [9]

Flaxseeds are also rich in fiber, magnesium, manganese, and protein. It also reduces blood pressure.

12. Chia Seeds – Omega-3 fatty acids

chia seeds, best omega-3 acids

Chia seeds are the best source of ALA omega-3 fatty acids. They are also high in fiber and protein. It contains all essential amino acids.

People can use in salads, granola or smoothies. It also can be used with a vegan after mixing with water.

Chia seeds are the greatest source to get ALA omega-3 fatty acids. it contains almost 20% of ALA by its weight.

Amount:- 100 g of Chia seeds contain

  • 17552 mg ALA. 
  • 17552 mg total omega-3 content

Source click here 

13. Walnuts – Omega-3 fatty acids


Walnuts are very rich in protein, fiber, and minerals. These nuts are a great source of ALA omega-3 fatty acids and healthy fats. People often use them nuts as a snack.

Amount:- One ounce (28g) of walnuts contains

  • 2542 mg of omega-3 ALA content.

Source click here

14. Trout  – Omega-3 fatty acids

trout, fish, omega-3

Rainbow, wild cooked trout is the most famous and healthful of fish. They contain zero carbohydrates, lots of healthy fat and protein. Trout are also high in vitamin B12, potassium, and phosphorus. One serving (85g) of 

It is also delicious methode to get omega-3 content.

Amount:- one serving of Trout contains

  • 440 mg DHA
  • 400 g EPA
  • 999 of total omega 3 content.

Source click here

14. Mayonnaise – Omega-3 fatty acids


Mayonnaise is the base of the salad dressing and chilled and sources. Most of its weight is fat and it is full of polyunsaturated fats.[10] 

Amount:- One tbsp of Mayonnaise contains

  • 740 mg ALA omega 3 fatty acids.

Source click here

15. Soybean oil – Omega-3 fatty acids

soy bean,

It is a vegetable oil extracted from the soybean and it is one of the most used cooking oil widely.

Soybean oil’s all weights is almost is fat and it is a good source of vitamin k.

1 tbsp (14g) soybean oil contains 13.5g fat out, which 7.8 g is polyunsaturated fat. [11]

It is also a great source of fat and omega- fatty acids.

Amount:- One tbsp of soybean oil contains

  • 917 mg ALA omega-3 fatty acids. 

Source click here

16. Edamame – Omega-3 fatty acids


Edamame is a preparation of immature soybeans in the pod. It is a good source of vitamin K, folate and choline. Although it contains more omega-6 fatty acids than an omega-3 fatty acids.

Amount:- One cup of edamame contains

  • 560 mg of ALA. 

Source click here

17. Refried beans – Omega-3 fatty acids

refried beans

You can cook them. There are lots of free recipes available on the internet.

Amount:- ½ cup of Refried beans, canned, vegetarian, contains

  • 210 mg ALA.

Source click here

18. Hemp seeds – Omega-3 fatty acids

hemp seeds

Hemp seeds contain lots of protein, fat, minerals. They also contain a high amount of Fatty acids and polyunsaturated. [12]

Amount:- 1 tbsp of hemp seeds contains

  • 868 mg ALA. 

Source click here 

19. Seaweed and algae – Omega-3 fatty acids


Seaweed refers to many species multicellular, marine algae. They are a great source of biologically active compounds such as protein polysaccharides. So they are widely used in nutrition, biomedicine.

Seaweed and algae are a great source of omega-3 fatty acids such as DHA and EPA.

20. Halibut – Omega-3 fatty acids


Halibut contains very high amounts of protein, almost 27% of its weight.

It can also provide phosphorus, potassium, sodium, and selenium. In fact, these are very high in selenium.

Amount:- 100 g of halibut contains

  • 669 mg omega-3 fatty acid. 

Source click here and click here

21. Some other products – Omega-3 fatty acids

Your body cannot make omega-3 acids. So you have taken these fatty acids from outside. Your body gets these fatty acids from foods. But sometimes your food cannot fulfill the requirements. 

In that case, you take omega-3 supplements. They are easily available online. In fact, you can check prices on Amazon

If you buy any supplement read instructions carefully because the amount of omega-3 fatty acid depends on the type of supplement and brand.


An omega-3 fatty acid is very important to keep your body healthy. It can reduce inflammation if you are feeling some.

But you should remember that you should maintain the ratio between omega-3 and omega-6 in your body. If you are increasing omega-3 intake, you should limit omega-6 consumption. 

Some foods contain too much omega-3 as well as omega-6 such as meat, seeds, and nuts, etc.

Before making any changes in your diet, talk to a dietitian to ensure that your diet will fulfill all requirements of nutrition, protein, omega-3 fatty acids, etc.

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