Foods Highest in Omega-3 Fatty Acids
6,607 foods ranked by Omega-3 Fatty Acids per 100 g.
These are the foods highest in Omega-3 Fatty Acids, ranked by the amount per 100 g of the edible portion. Omega-3 fatty acids are a family of essential polyunsaturated fats — chiefly ALA (from plants) and EPA and DHA (from fish and algae). Because the body cannot make them, they must come from food. They are key structural fats in the brain and eyes.
Read the full Omega-3 Fatty Acids guideValues per 100 g.
Salmon, mackerel, sardines, walnuts, flaxseed, chia seeds and canola oil are leading sources. Amounts are per 100 g of the edible portion; your serving may differ.
Omega-3 Fatty Acids — frequently asked questions
What foods are highest in Omega-3 Fatty Acids?
Per 100 g, some of the richest sources are Oil, flaxseed, cold pressed, Oil, flaxseed, contains added sliced flaxseed, Seeds, flaxseed, Seeds, chia seeds, dried and Oil, walnut. See the full ranking above.
How much Omega-3 Fatty Acids do I need a day?
There is no FDA Daily Value, but many guidelines suggest about 1.1–1.6 g of ALA per day and two servings of oily fish per week for EPA and DHA.
What does Omega-3 Fatty Acids do?
Omega-3 fatty acids are a family of essential polyunsaturated fats — chiefly ALA (from plants) and EPA and DHA (from fish and algae). Because the body cannot make them, they must come from food. They are key structural fats in the brain and eyes.