Top 10 Foods that are High in Omega-3

Omega-3 Fatty acids are a healthful and essential type of fat and they offer various benefits for your body and brain. You can get high amounts of omega-3 fats from fatty fish, & many high-fat plant foods.

Many health organizations recommend a minimum of 300-500 mg of omega-3 fatty acids per day for healthy adults. So, here is a list of 10 foods that are very high in omega-3 fatty acids.


Salmon is one of the most nutrient-dense foods on the planet. It's loaded with high-quality protein, omega-3 fatty acids and a variety of nutrients, including large amounts of vitamin-D, vitamins B and selenium.


Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast. Mackerel rich in omega-3, selenium and vitamin B-12. A serving of mackerel contains 0.59g of DHA & 0.43g EPA.


Oysters are a shellfish and the most nutritious foods, you can eat as an appetizer, snacks, or whole meal. Six medium oysters contain 427 mg of omega-3 fatty acids.


Herring is a medium-sized, oily fish. It is often pickled, cold-smoked, or precooked, then sold as a canned snack. Herring provides around 1.5 grams of omega-3 fatty acids per 3 ounce serving.

Cod Liver Oil

Cod liver oil is more of a supplement than a food. This oil is high in omega-3 fatty acids and also loaded with vitamins D and A. Cod liver oil per tablespoon provides 2,682 mg of omega-3 fatty acids.


Sardines are very small, oily fish that are commonly eaten as a starter, delicacy or snack. They’re highly nutritious and contain almost every nutrient that your body needs. Sardines provide 2 grams of omega-3s per 3 ounce serving.

Flax Seeds

Flax seeds are often ground milled or used to make oil. These seeds are rich in many nutrients, including omega-3, fiber, protein, & magnesium. Flax seeds provide 2,350 mg of omega-3 per tablespoon of whole seeds.

Flax Seeds

Chia seeds are an excellent plant-based source of omega-3 fatty acids. They are also high in fiber, protein, and magnesium. Chia seeds provide 5 grams of omega-3 per one-ounce serving.


Walnuts are very nutritious and loaded with fiber. They also contain vitamin E, manganese and important plant compounds.


Soybeans are a good source of vegetable protein, fiber, vitamin K, magnesium and potassium. Soybeans provides 670 mg of omega-3 fatty acids per ½ cup of dry roasted soybeans.

Omega-3 fatty acids are a vital component of the diet and they provide numerous health benefits, such as minimizing inflammation and keeping the body healthy. So, try to incorporate these foods in your diet.

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