Foods high in omega 3 besides fish

Q: Can I get omega

Heres the good news: You do not need to eat fish to get those important omega-3 fatty acids. You can get many of the same nutrients via eating what some fish eat—seaweed. One study found that algae-oil supplements were nutritionally equal to cooked salmon.

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Printable One Page Sheet
Health Benefits of Omega 3s
Problems measuring the amount of Omega 3 Fats
About the Data
About Nutrient Targets
Data Sources and References
What foods are high in omega
Which fruit is rich in omega
What vegetables have omega
Can I get omega

Last Updated: September 26th, 2022

Omega-3 fatty acids are a type of polyunsaturated fats with various health benefits including reducing the risk of heart disease (1), reducing the risk and severity of dementia (2), and alleviating inflammation in arthritis sufferers (3). They are referred to as 'essential fats' as they cannot be made in the body, so have to be obtained through the diet.

The 3 principal omega-3 fatty acids are:

Alpha Linolenic Acids (ALAs) - found in plant foods
Eicosapentaenoic Acid (EPA) - found in fish and seafood
Docosahexaenoic Acid (DHA) - found in fish and seafood

High omega-3 foods include flaxseeds, chia seeds, fish, walnuts, tofu, shellfish, canola oil, navy beans, brussels sprouts, and avocados. (4) The adequate intake (AI) for omega 3 fats is 1600mg per day (5,6).

Below are the top 10 foods high in omega 3 fatty acids. For more, see the list of foods with a high omega 3 to omega 6 ratio, and the complete list of over 200 foods high in omega 3s.

Introduction
List of High Omega 3 Foods
Printable
Health Benefits of Omega 3s
Problems measuring the amount of Omega 3 Fats
About the Adequate Intake (%AI) Target
About the Data
Nutrient Ranking Tool
Related
Feedback

1 Flax Seeds

4mg Omega 3 per 1mg Omega 6

Omega 3s per Oz	Omega 3s per 100g	Omega 3s per 200 Calories
6479mg (405% AI)	22813mg (1426% AI)	8544mg (534% AI)

2 Chia Seeds

3mg Omega 3 per 1mg Omega 6

Omega 3s per oz(~2 Tblsp)	Omega 3s per 100g	Omega 3s per 200 Calories
5064mg (316% AI)	17830mg (1114% AI)	7337mg (459% AI)

3 Fish (Salmon)

4mg Omega 3 per 1mg Omega 6

Omega 3s per 6oz Fillet	Omega 3s per 100g	Omega 3s per 200 Calories
4252mg (266% AI)	2501mg (156% AI)	2428mg (152% AI)

4 Walnuts

1mg Omega 3 per 4mg Omega 6

Omega 3s per Oz	Omega 3s per 100g	Omega 3s per 200 Calories
2579mg (161% AI)	9080mg (568% AI)	2777mg (174% AI)

5 Firm Tofu

1mg Omega 3 per 7mg Omega 6

Omega 3s per Cup	Omega 3s per 100g	Omega 3s per 200 Calories
1467mg (92% AI)	582mg (36% AI)	808mg (51% AI)

6 Shellfish (Oysters)

25mg Omega 3 per 1mg Omega 6

Omega 3s per 3oz Serving	Omega 3s per 100g	Omega 3s per 200 Calories
1346mg (84% AI)	1584mg (99% AI)	1944mg (121% AI)

7 Canola Oil

1mg Omega 3 per 2mg Omega 6

Omega 3s per Tblsp	Omega 3s per 100g	Omega 3s per 200 Calories
1279mg (80% AI)	9137mg (571% AI)	2067mg (129% AI)

8 Navy (Haricot) Beans

1mg Omega 3 per 1mg Omega 6

Omega 3s per Cup	Omega 3s per 100g	Omega 3s per 200 Calories
322mg (20% AI)	177mg (11% AI)	253mg (16% AI)

9 Brussels Sprouts

2mg Omega 3 per 1mg Omega 6

Omega 3s per Cup Cooked	Omega 3s per 100g	Omega 3s per 200 Calories
270mg (17% AI)	173mg (11% AI)	961mg (60% AI)

10 Avocados

1mg Omega 3 per 15mg Omega 6

Omega 3s per Avocado	Omega 3s per 100g	Omega 3s per 200 Calories
223mg (14% AI)	111mg (7% AI)	139mg (9% AI)

See All 200 Foods High in Omega 3s

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Health Benefits of Omega 3s

Reduced risk of cardiovascular disease. (1)
Reduced severity of dementia and mental decline. (2)
Alleviation of arthritis and inflammation. (3)

Problems measuring the amount of Omega 3 Fats

Due to the variation in fat content of specific foods, it is never possible to measure all the omega-3 fats in a given food. This data is therefore probably an underestimate of the amount of omega-3 fats. That said, the underestimate is equal among foods, giving the rankings meaning.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:

Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets?

Foods High in Omega 3s
Foods Low in Omega 3s
Vegetables High in Omega 3s
Fruits High in Omega 3s
Vegetarian Foods High in Omega 3s
Nuts High in Omega 3s
Beans High in Omega 3s
Dairy High in Omega 3s
Breakfast Cereals High in Omega 3s
Fast Foods High in Omega 3s

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Foods with a High Omega 3 to Omega 6 Ratio
High Omega 6 Foods (To Limit or Avoid)
Foods High in ALA
Cholesterol Lowering Foods
High Cholesterol Foods

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Data Sources and References

Penny M. Kris-Etherton, William S. Harris, Lawrence J. Appel. Omega-3 Fatty Acids and Cardiovascular Disease. Arteriosclerosis, Thrombosis, and Vascular Biology.2003; 23: 151-152doi: 10.1161/01.ATV.0000057393.97337.AE
CH Maclean, AM Issa, SJ Newberry, WA Mojica, SC Morton, RH Garland, LG Hilton, SB Traina, and PG Shekelle. Effects of Omega 3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary. AHRQ Evidence Report Summaries.
Rebecca Wall1, R Paul Ross, Gerald F Fitzgerald, and Catherine Stanton. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition ReviewsVolume 68, Issue 5, pages 280-289, May 2010
U.S. Agricultural Research Service Food Data Central
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
Oregan State University on Essential Fatty Acids

What foods are high in omega

Below are some vegetarian and vegan food sources of omega-3..

Seaweed and algae. Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits. ... .

Chia seeds. ... .

Hemp seeds. ... .

Flaxseeds. ... .

Walnuts. ... .

Edamame. ... .

Kidney beans. ... .

Soybean oil..

Which fruit is rich in omega

Berries, especially blueberries contain 0.25 gram of omega 3 fatty acids per 100g serving. They can be a very good addition in your list of vegetarian foods. Berries are quite versatile and easy to incorporate in regular foods.

What vegetables have omega

Omega-3 fatty acids are readily available in a wide variety of plant foods. Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.

Can I get omega

Here's the good news: You do not need to eat fish to get those important omega-3 fatty acids. You can get many of the same nutrients via eating what some fish eat—seaweed. One study found that algae-oil supplements were nutritionally equal to cooked salmon.