Foods that are rich in Omega-3

foods with omega 3

Foods that are rich in Omega-3 fatty acids are very beneficial for a healthy body and brain health. Experts recommend consuming 250–500 mg of omega-3 per day for any healthy adult. There are many foods easily available that are a good source of omega 3 fats. 

Some of the best foods that are known to be rich in Omega-3 fats are fish, algae, and some plant foods with high-fats. 

We have made a list of foods that have a high content of Omega-3 fatty acids. 

#1. Flax Seeds

Flax seeds are small tiny brown seeds that are ground or used to extract oil. They are much popular these days as they are considered to have many health benefits. These whole-food seeds are known to be the richest source of omega-3 fat called ALA or alpha-linolenic acid. For this reason, flax seeds are the best omega-3 supplement. 

These tiny seeds are also rich in fiber, magnesium, and other required nutrients. The ratio of Omega-6 to Omega-3 in flax seeds is higher than most other oily plants.

Omega-3 content in Flax seeds: 7260mg per 13.6 g(one tablespoon)

#2. Salmon

One of the most nutrient-rich foods found on earth is Salmon. along with some high-quality proteins, it also contains many nutrients and a good quantity of vitamin D, B Vitamins and Selenium.

A number of studies have concluded that people eating fatty fish like salmon have better immunity towards diseases, heart problems and depression.

Content of Omega-3 in Salmon: 2260 mg per 100g (3.5 ounces)

#3. Oysters

One of the most nutritious foods available on earth is Shellfish. As a matter of fact, zinc content in oysters is higher than any food found on earth. If you eat just 85gm or 3 ounces of oysters you can fulfill 290% RDI of zinc, 580% of Vitamin B12,and 75% of copper. 

 One can eat oysters as a whole meat. You can cook oysters as a snack or appetizer. You can find it eaten raw in many countries. 

Omega-3 content in the raw oyster: 435mg per 100g (3.5 ounces)

#4. Mackerel 

Mackerel is a small fish and they contain around 4100mg of Omega-3 per serving. They are smoked and eaten as a whole in some countries in the west. These fishes are also nutrient-rich as their 100gm serving contains 200% of our recommended daily intake of Vitamin B12 and 100% of Selenium. One of the major reasons for the popularity of these fishes is that they taste delicious and can be prepared quickly. 

Content of Omega-3 in Mackerel: 5134mg per 100g (3.5 ounces)

#5. Chia Seeds

Chia seeds are also a rich source of all nutrients. They contain good quantity of selenium, magnesium, manganese and some more nutrients. 1 standard serving of Chia seeds will have 5g of proteins and all 8 important amino acids. 

Omega-3 content in Chia seeds: 5060mg per 28 g (1 ounce)

#6. Cod Liver Oil

Cod liver oil is considered to be a supplement for health. This oil is extracted from the livers of codfish. This oil is loaded with Omega -3 fatty acids and also contains good amounts of vitamin A and D. It is seen that one teaspoon of cod liver oil contains 170% of vitamin A and 453% Vitamin D of the RDIs. 

With these high values, you can see that just a teaspoon is enough to satisfy the need for three important nutrients. You should never consume more than 1 teaspoon of Cod liver oil at a time. A high dose of vitamin A can be dangerous.

Content of Omega-3 in Cod liver oil: 2680mg per tablespoon

#7. Caviar

Caviar is a kind of fish eggs. They are a luxury food item. Caviar is often served as starters or tasters at parties. Caviar contains a good amount of choline and rich in omega-3 fatty acids also. 

Omega-3 content in Caviar: 6786mg per 100g (3.5 ounces)

#8. Walnuts

Walnuts are full of nutrition and a rich source of fiber. Along with some plant compounds, they are rich in copper, manganese, and vitamin E. Walnut contains phenol antioxidants. Therefore, you should always eat them with skin. These antioxidants have many health benefits for skin, aches, and joints.

Omega-3 content in walnuts: 2570mg per 28g (1 ounce)

#9. Sardines

Another small and oily fish that is common as a snack or starter is Sardine. Sardines are nutritious. We recommend eating sardines as a whole. . Not surprisingly, they have all the important nutrients that our body requires.

3.5 ounces of these fishes can provide you more than 200% of the daily required intake of Vitamin B12, 25% of Vitamin D, and 100% of selenium. 

Omega-3 content in Sardines: 1480mg per 100g (3.5 ounces)

#10. Herring 

Herring is also a small to medium size fish. People eat this fish in different ways. You can eat it as cold-smoked or store it as a pickle. You can also buy canned salmon in the market.

In some European countries like England, this fish is popular as a breakfast food. Kipper is popular. Smoked herring fish served with eggs is called kipper.  

When compared with the RDI, a smoked fillet can fulfill 100% requirement for vitamin D and 220% of Vitamin B12. 

Omega-3 content in Herring: 2366mg per 100g (3.5 ounces)

#11. Anchovies

Anchovies are also small oily fishes. You can buy these dried or canned. Served in small quantities Anchovies can be stuffed with olives or, can be used as a topping for pizza and salads.

They have a strong taste and so they form major flavor ingredients of many dishes, sauces, and dressings. Worcestershire sauce gets its unique taste from these fishes. 

These fishes are rich in niacin and selenium and calcium

Content of Omega-3 in Anchovies: 2113mg per 100g (3.5 ounces)

#12. Other foods that are rich in Omega-3

Many other foods contain omega-3 fatty acids. The content of omega-2 in them is not as high as the above but still considered a decent source. You can consider pastured eggs, meat and dairy products of grass-eating animals, vegetables like spinach and brussels sprouts.


Foods that are rich in Omega-3 are known for their numerous benefits for health. They also help to cure inflammation and lessen the risk of heart diseases.

You can also use some omega-3 supplements if you do not eat many of these foods. 

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