Omega-3 fatty acids

Which foods are high in omega-3?

Updated 9 Nov 2026

Short answer

For ALA: flaxseed oil (7.26 g per tablespoon), chia seeds (5.06 g per 28 g), English walnuts (2.57 g per 28 g) and canola oil (1.28 g per tablespoon).[1] For EPA and DHA: fatty fish such as salmon, herring, sardines and mackerel. A cooked 85 g serving of farmed Atlantic salmon has 1.24 g of DHA and 0.59 g of EPA.[1]

Leaner fish such as cod and tilapia, and shellfish, have less.[1] Some brands of eggs, milk, yogurt and soy drinks have added DHA.[1] US dietary guidelines advise adults to eat at least 8 ounces (about 230 g) of a variety of seafood a week.[2]

Sources (2)

  1. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
  2. Omega-3 Supplements: What You Need To Know. NIH National Center for Complementary and Integrative Health, 2024. www.nccih.nih.gov

More about omega-3 fatty acids

What are omega-3 fatty acids?What is the difference between ALA, EPA and DHA?What are omega-3 fatty acids used for?Are omega-3 supplements safe?Does plant omega-3 (ALA) protect the heart?Does omega-3 lower blood pressure?

For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.