The short answer: the foods highest in omega-3 are oily fish such as salmon, herring, mackerel, sardines and trout, which give you EPA and DHA, and plant foods such as flaxseed, chia seeds, walnuts, hemp seeds and canola oil, which give you ALA. A 3-ounce portion of farmed Atlantic salmon has about 1.8 grams of EPA plus DHA. An ounce of chia seeds has about 5 grams of ALA.
The two kinds aren’t interchangeable, which is why the table below lists them separately. Fish also sit at the heart of an anti-inflammatory diet and the list of foods that lower cholesterol, so the same few swaps pull double duty.
What foods are high in omega-3?
Oily fish lead for EPA and DHA, and seeds, walnuts and some oils lead for ALA. We pulled every number below from the USDA’s SR Legacy food database. Fish are cooked unless the row says canned.
| Food | Portion | EPA + DHA | ALA |
|---|---|---|---|
| Atlantic salmon, farmed | 3 oz (85g) | 1.82g | Trace |
| Atlantic herring | 3 oz | 1.71g | Trace |
| Pacific and jack mackerel | 3 oz | 1.57g | Trace |
| Atlantic salmon, wild | 3 oz | 1.56g | 0.32g |
| Chinook (king) salmon | 3 oz | 1.48g | Trace |
| Pacific oysters | 3 oz | 1.17g | Trace |
| Coho salmon, farmed | 3 oz | 1.09g | Trace |
| Sockeye salmon, canned, drained | 3 oz | 1.08g | Trace |
| Atlantic mackerel | 3 oz | 1.02g | Trace |
| Pink salmon, canned, drained | 3 oz | 0.92g | Trace |
| Sardines, canned in oil, drained | 3 oz | 0.83g | 0.42g |
| Rainbow trout, farmed | 3 oz | 0.74g | Trace |
| Albacore (white) tuna, canned in water | 3 oz | 0.73g | Trace |
| Mussels | 3 oz | 0.66g | Trace |
| Anchovies, canned in oil | 1 oz (about 7 fillets) | 0.58g | 0 |
| Shrimp | 3 oz | 0.23g | Trace |
| Light tuna, canned in water | 3 oz | 0.19g | 0 |
| Cod | 3 oz | 0.13g | 0 |
| Flaxseed oil | 1 tbsp | 0 | 7.26g |
| Chia seeds | 1 oz (28g) | 0 | 4.99g |
| Hemp seeds, hulled | 3 tbsp (30g) | 0 | 2.61g |
| Walnuts | 1 oz (about 14 halves) | 0 | 2.54g |
| Ground flaxseed | 1 tbsp (7g) | 0 | 1.60g |
| Canola oil | 1 tbsp | 0 | 1.28g |
| Firm tofu | ½ cup (126g) | 0 | 0.73g |
Source: USDA FoodData Central, SR Legacy. "Trace" means under 0.12 grams. For fish, walnuts, ground flaxseed and tofu, the USDA reports total 18:3 fat, the family ALA belongs to. Soybean oil has 0.92 grams of ALA per tablespoon, and a large egg has only about 0.02 grams of DHA.
What is the difference between ALA and EPA and DHA?
ALA is the plant omega-3, while EPA and DHA are the marine omega-3s found mainly in fish and seafood. Harvard’s Nutrition Source calls ALA a true essential fat, because your body can’t make it. Your body can turn some ALA into EPA and then DHA, but Cleveland Clinic says this process provides just a small amount.
A review of tracer studies by researchers at the University of Southampton found that conversion to EPA is limited in men, and that the next step to DHA is very low. Women convert a larger share, likely because of estrogen. The authors call ALA a limited source of the longer omega-3s. That’s why Harvard says EPA and DHA are best obtained directly from food.
Which fish has the most omega-3?
Farmed Atlantic salmon, herring and Pacific mackerel have the most omega-3 per portion among common fish, each around 1.6 to 1.8 grams of EPA plus DHA in 3 ounces cooked. Wild Atlantic and chinook salmon are close behind. Canned salmon and sardines are cheaper and still give you 0.8 to 1.1 grams.
How much fish is enough? These are the main recommendations we found:
| Who says | Advice |
|---|---|
| American Heart Association (via Cleveland Clinic) | At least two servings of fish a week, 6 to 8 ounces in total, for people without heart disease |
| American Heart Association science advisory, 2018 | 1 to 2 seafood meals a week, especially when seafood replaces less healthy foods |
| Dietary Guidelines for Americans (via FDA) | At least 8 ounces of seafood a week on a 2,000-calorie diet |
| FDA and EPA, for pregnancy and breastfeeding | 8 to 12 ounces a week, as 2 to 3 servings from the "Best Choices" list |
The heart case rests mostly on food. In a 2006 review in JAMA, Harvard researchers found that 1 to 2 servings of fish a week, especially oily fish, was linked with a 36% lower risk of dying from heart disease. Harvard puts that at about 2 grams of omega-3 a week from fish. One portion of salmon or herring gets you most of the way there. Capsules are a different story, which we cover in is fish oil worth taking.
How much omega-3 do you need per day?
For ALA, the general guideline for adults is 1.1 grams a day for women and 1.6 grams for men, Cleveland Clinic says, with 1.4 grams in pregnancy and 1.3 grams while breastfeeding. A tablespoon of ground flaxseed and a small handful of walnuts together cover that.
There’s no official daily amount for EPA and DHA on their own. Health groups give their advice as fish servings instead, as in the table above. If you have heart disease or high triglycerides, Cleveland Clinic says to ask your own doctor what amount is right for you, so check before adding supplements.
Can you get omega-3 without fish?
Yes for ALA, and only in small amounts for EPA and DHA. The best vegan omega-3 sources are flaxseed and flaxseed oil, chia seeds, hemp seeds, walnuts, canola and soybean oil, and soy foods such as tofu and edamame. Harvard notes ALA is an important source of omega-3 for people with a fish allergy or a vegan diet.
The catch is conversion. Because so little ALA becomes DHA, Harvard says the evidence doesn’t support eating ALA as a replacement for seafood. ALA may still offer modest protection of its own: Harvard points to observational studies linking higher ALA intake with lower heart disease risk, while noting more research is needed.
Algae oil is the plant-based route to DHA. It comes from algae, the ocean plants eaten by the small marine life that oily fish feed on. Harvard says it contains mostly DHA, is vegan, and costs more than fish oil. Talk with your doctor before starting any supplement, especially if you take a blood thinner, since Harvard notes omega-3 supplements can raise bleeding risk.
Cleveland Clinic names ground or milled flaxseed as one of the best ALA sources, and suggests sprinkling it on oatmeal, smoothies or yogurt. Our high-fiber foods list shows how much fiber flax and chia add too.
Which fish are high in mercury?
King mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna have the highest mercury, and the FDA and EPA list them as choices to avoid. Mercury builds up most in large, long-lived fish.
| FDA group | Examples | Average mercury (ppm) |
|---|---|---|
| Best Choices | Salmon, sardines, anchovies, herring, Atlantic mackerel, oysters, freshwater trout, shrimp, cod, canned light tuna | Salmon 0.022, sardines 0.013, herring 0.078, canned light tuna 0.126 |
| Good Choices (one serving a week in FDA’s pregnancy advice) | Albacore tuna, yellowfin tuna, halibut, Spanish mackerel, striped bass, sablefish | Canned albacore 0.350 |
| Choices to Avoid | King mackerel, marlin, orange roughy, shark, swordfish, tilefish (Gulf of Mexico), bigeye tuna | King mackerel 0.730, shark 0.979, swordfish 0.995 |
Sources: FDA and EPA Advice about Eating Fish (2021) and FDA mercury testing, 1990 to 2012. Note that Atlantic and Pacific chub mackerel are Best Choices, while king mackerel is one to avoid. The FDA and EPA advice is written for people who are or may become pregnant, are breastfeeding, or are feeding children. For other adults, Harvard says the EPA, FDA and Institute of Medicine found the evidence insufficient to limit fish, and that eating a variety of fish is the easiest way to keep contaminants low. If you eat fish caught by family or friends, check local advisories first.
How do you get more omega-3 in your diet?
Start with two fish meals a week, then use plant sources to fill the gaps. Steps you can take this week:
- Pick one oily fish dinner. Our sheet-pan salmon takes ten minutes of prep.
- Keep cans in the cupboard. Canned salmon or sardines on toast or in a salad count as a fish meal and cost less than fresh fillets.
- Swap the tuna. Canned salmon has about five times the EPA and DHA of canned light tuna.
- Sprinkle seeds. Add ground flaxseed or chia to oats, yogurt or a smoothie, like the ones in our high-protein breakfast ideas.
- Snack on walnuts. One ounce has more ALA than the daily guideline for adults.
- Cook with canola oil for some recipes. Our guide to the healthiest cooking oil compares the options.
For more on why salmon in particular earns its place, including wild vs farmed and how to cook it safely, read is salmon healthy. If you’d like the fish nights planned for you, the Menopause Meal Plan builds four weeks of high-protein meals, salmon included, with grocery lists.
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Quick questions
Which food has the highest omega-3?
Flaxseed oil has the most omega-3 of any common food, with about 7.3 grams of ALA per tablespoon in USDA data. For EPA and DHA, the forms found in fish, farmed Atlantic salmon, herring and Pacific mackerel lead, at roughly 1.6 to 1.8 grams in a 3-ounce cooked portion.
What are the best vegan omega-3 sources?
The best vegan omega-3 sources are flaxseed and flaxseed oil, chia seeds, hemp seeds, walnuts, canola oil and soy foods like tofu. All of them provide ALA. Your body converts only a small amount of ALA into EPA and DHA, so algae oil is the main plant-based source of DHA.
Can you get omega-3 from eggs?
Regular eggs give you very little omega-3. USDA data shows a large egg has only about 0.02 grams of DHA, compared with about 1.8 grams in a 3-ounce portion of farmed salmon. Omega-3 enriched eggs contain more, so check the label for the amount per egg.
Is canned tuna high in omega-3?
Canned light tuna is low in omega-3, with about 0.19 grams of EPA and DHA in 3 ounces, USDA data shows. Canned albacore has about 0.73 grams but more mercury. Canned salmon gives about 0.9 to 1.1 grams and is on the FDA’s lowest-mercury Best Choices list.
Do walnuts have omega-3?
Yes, walnuts are one of the richest nut sources of omega-3. One ounce, about 14 halves, has about 2.5 grams of ALA, according to USDA data. That’s more than the general daily ALA guideline for adults of 1.1 grams for women and 1.6 grams for men.
Is omega-3 good for your heart?
Omega-3 from fish is linked with better heart health. Harvard researchers found that eating 1 to 2 servings of fish a week, especially oily fish, was linked with a 36% lower risk of dying from heart disease. Large trials of fish oil capsules have mostly not shown the same protection.
This article is general information, not medical advice. Omega-3 needs differ from person to person. If you’re pregnant, breastfeeding, have heart disease or take a blood thinner, talk with your doctor before adding supplements, and don’t stop or change any prescribed medicine without their advice.
Sources
- USDA FoodData Central. SR Legacy food composition data
- Harvard T.H. Chan School of Public Health, The Nutrition Source. Omega-3 Fatty Acids: An Essential Contribution
- Harvard T.H. Chan School of Public Health, The Nutrition Source. Fish: Friend or Foe?
- Cleveland Clinic. Omega-3 Fatty Acids
- FDA. Advice about Eating Fish
- FDA. Mercury Levels in Commercial Fish and Shellfish (1990-2012)
- Rimm EB et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation, 2018
- Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 2006
- Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev, 2005