Top 30 Foods Highest in Omega 3s

When it comes to foods that fight inflammation, look no further than those that are rich in Omega 3 fatty acids. And, that’s particularly good news when you consider that inflammation is increasingly being linked to dozens of serious health conditions, including: arthritis, brain disease, cancer, diabetes and heart disease, to name a few. But, what are Omega 3s and what are the best food sources of these healing compounds?

What are Omega 3s?

Omega 3s are types of fatty acids found in some foods that are high in fats. The digestive system breaks down fats into their building blocks, which are fatty acids, so the body can use them as the foundation of healthy cells, tissues and organs. There are three main types of Omega 3s, including: ALA, DHA and EPA. They are short names for alpha-linolenic acid, docosahexanoic acid and eicosapentanoic acid, respectively. But, you don’t need to remember their lengthy names to start reaping their many health benefits.

Health Benefits of Omega 3s

There are many health benefits of eating more foods rich in Omega 3s, including: reduced levels of pain, reduced inflammation, reduced risk of breast cancer, stronger immunity, stronger bones and a reduced risk of brain injury.

Food Sources of Omega 3 Fatty Acids

Fish, nuts and seeds, as well as oils pressed from the latter two foods tend to be highest in Omega 3 fatty acids. Because some foods are higher in certain types of Omega 3s than others, it is best to eat a wide variety of foods to ensure you get sufficient amounts of all three types. Here are some of the main food sources:


The Omega 3 content of fish and seafood varies widely but those typically highest in Omega 3 fatty acids include:

Herring—A 3-ounce serving of cooked herring contains 1710 milligrams of Omega 3s.

Mackerel—A 3-ounce serving of cooked mackerel contains 1020 milligrams of Omega 3s.

Oysters—A 3-ounce serving of cooked oysters contains 670 milligrams of Omega 3s.

Salmon—A 3-ounce piece of salmon contains 1570 milligrams of Omega 3s.

Sardines—A 3-ounce portion of canned sardines in tomato sauce contains 1190 milligrams of Omega 3s.

Scallops—3 ounces of scallops contains 150 mg of Omega 3s.

Shrimp—3 ounces of cooked shrimp contains 240 mg of Omega 3s.

Trout—A 3-ounce portion of cooked wild rainbow trout contains 840 milligrams of Omega 3s.

Tuna—A 3-ounce portion of cooked tuna contains 100 milligrams of Omega 3s.


Chia Seeds—One ounce of chia seeds contains 4915mg of Omega 3s.

Flax Seeds—One ounce of flax seeds contains 6388mg of Omega 3 fatty acids.

Hemp Seeds—One ounce of hemp seeds provides 1100 of Omega 3s.

Pumpkin Seeds—One quarter cup of pumpkin seeds contains 40 mg of Omega 3s.

Sesame Seeds—A one ounce serving of sesame seeds contains 105 mg of Omega 3s.

Wild Rice—While often considered a grain, wild rice is actually a seed. One cup of cooked wild rice contains 156 mg Omega 3s.

Fruit and Vegetables

Spinach—One cup of cooked spinach has 352 mg of Omega 3s.

Winter Squash—One cup of cooked squash contains 338 mg of Omega 3s.

Cauliflower—One cup of cooked cauliflower contains 208 mg Omega 3s.

Blueberries—One cup of fresh blueberries contains 174 mg of Omega 3s.

Mangoes—One mango contains 77 mg Omega 3s.

Honeydew melon—One cup of honeydew melon contains 58 mg Omega 3s.


Walnuts—One quarter cup of walnuts contains 2700 mg of Omega 3s.

Cashews—A one ounce serving of cashews contains 221 mg of Omega 3s.

Other Foods

Baked Beans—One-half cup of cooked vegetarian baked beans contains 70 mg of Omega 3s.

Edamame—One-half cup of frozen edamame contains 280 mg of Omega 3s.

Kidney Beans—One-half cup of cooked kidney beans contains 100 mg of Omega 3s.

Refried Beans—One-half cup of refried beans (vegetarian) contains 210 mg of Omega 3s.

Tofu—One four ounce serving of tofu contains 600 mg of Omega 3s.

Spirulina—One tablespoon of spirulina powder contains 58 mg of Omega 3 fatty acids.

Mustard Oil—One tablespoon of mustard oil has 826 mg Omega 3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.

How Many Omega 3s Do You Need?

Everyone is different and the amount may vary depending on the levels of inflammation in your body or other factors, but the average adult man needs 1600 mg while the average adult woman needs 1100 mg on a daily basis.

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Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: The Life Force Diet: 3 Weeks to Supercharge Your Health and Get Slim with Enzyme-Rich FoodsFollow her work.



John J
John J1 months ago

thanks for sharing

John J
John J1 months ago

thanks for sharing

Sophie A
Sarah A4 months ago

Thank you for sharing

Cindy M. D
Cindy M. D5 months ago

Okay - this article just made me hungry!! Want to share some pumpkin seeds??!!

michela c
michela c5 months ago

Thanks, but no fish (go vegan!)

Denise D
Denise D6 months ago

Good things to k ow! Thanks for posting this article!

Paula A
Patricia A6 months ago

Thank you

Leo C
Leo Custer6 months ago

Thank you for sharing!

Marija M
Marija M6 months ago

tks very much for sharing.

Mike R
Mike R6 months ago