Omega-3 Fatty Acids
Essential fats for heart and brain health.
What is Omega-3 Fatty Acids?
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.
Health benefits of Omega-3 Fatty Acids
- Support heart health and help manage triglyceride levels
- DHA is a major structural fat in the brain and retina
- Have anti-inflammatory effects throughout the body
- May support mood and cognitive function
Top food sources of Omega-3 Fatty Acids
See full rankingSalmon, mackerel, sardines, walnuts, flaxseed, chia seeds and canola oil are leading sources. Values shown per 100 g.
Oil, flaxseed, cold pressed
53,368 mg
Oil, flaxseed, contains added sliced flaxseed
48,930 mg
Seeds, flaxseed
22,813 mg
Seeds, chia seeds, dried
17,830 mg
Oil, walnut
10,400 mg
Oil, canola
9,137 mg
Nuts, walnuts, english
9,080 mg
Nuts, butternuts, dried
8,718 mg
Oil, industrial, canola for salads, woks and light frying
7,635 mg
Oil, cooking and salad, ENOVA, 80% diglycerides
7,432 mg
USDA Commodity Food, oil, vegetable, low saturated fat
7,406 mg
USDA Commodity Food, oil, vegetable, soybean, refined
7,034 mg
How much Omega-3 Fatty Acids do you need?
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.
Omega-3 Fatty Acids deficiency
Low intake may show up as dry skin, poor concentration and joint discomfort; most people benefit from eating more oily fish or plant omega-3 sources.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
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.
How much Omega-3 Fatty Acids do I need per 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.
Which 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, Oil, walnut.
What happens if I don't get enough Omega-3 Fatty Acids?
Low intake may show up as dry skin, poor concentration and joint discomfort; most people benefit from eating more oily fish or plant omega-3 sources.