Omega-3 fatty acids are essential fats that play important roles in your health, such as supporting your heart and reducing inflammation.
While salmon is among the best sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), providing 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving, there are plenty of other shelf-stable alternatives that can make it easier to get your daily dose of omega-3s.
Here are 7 of the best omega-3-rich options you can keep stocked in your pantry.
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Omega-3 content per serving: Cod liver oil is a more concentrated source of DHA and EPA than salmon, providing 1.5 grams of DHA and 0.938 grams of EPA per tablespoon.
Consuming cod liver oil regularly has been shown to reduce markers of inflammation, like C-reactive protein, and decrease cholesterol levels.
Cod liver oil is an excellent source of vitamin A, which is necessary for immune function, vision, cognitive function, and reproductive health, and vitamin D, which is required for immune function, bone health, and muscle function.
How to use it: Cod liver oil is a supplement available in liquid and capsule form. It’s best to talk to your healthcare provider regarding dosing.
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Omega-3 content per serving: Sardines contain a similar amount of omega-3s as salmon, providing 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving.
Sardines are so rich in omega-3s that regularly including them in your diet may reduce the need for a separate omega-3 supplement. They also provide protein, calcium, potassium, magnesium, iron, zinc, and other essential nutrients.
Another bonus is that sardines are lower in the heavy metal mercury than salmon. “Because sardines are relatively small, short-lived, and low on the food chain, they accumulate significantly less mercury than larger fish,” Steph Greunke, MS, RD, CPT, PMH-C, told Health.
How to use it: Canned sardines can be much more convenient than preparing raw or frozen fish, like salmon. “Simply add them to a salad, mix with mayo and make a sandwich, or enjoy with crackers,” said Greunke.
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Omega-3 content per serving: Anchovies are tiny fish that are packed with omega-3s, providing an impressive 1.09 grams of DHA and 0.648 grams of EPA per 3-ounce serving.
Anchovies are also high in vitamins and minerals, including calcium, iron, and selenium.
“Anchovies also provide iodine, which can be challenging to obtain from other foods,” said Greunke. Iodine is necessary for the production of thyroid hormones, which regulate your metabolism, energy levels, body temperature, and growth.
How to use it: Enjoy anchovies by adding them to pastas and salads, or eating them straight out of the can or on toast for a protein-rich snack. “When possible, look for varieties that are wild or sustainably sourced and either packaged in their natural oil or water,” recommended Greunke.
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Omega-3 content per serving: Omega-3 supplements are shelf-stable, making them an excellent alternative to salmon. They typically provide between 500–2,000 milligrams of combined EPA and DHA per serving
Most health organizations recommend a combined intake of 250–500 mg per day of EPA and DHA for healthy adults.
How to use it: Omega-3 supplements can be taken at any time and are a good option for people who don’t like seafood, which is a primary source of omega-3s.
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Omega-3 content per serving: Caviar may be pricey, but it’s a shelf-stable and convenient source of omega-3s. Two tablespoons of caviar provide 1.2 grams of DHA and 0.88 grams of EPA, making it a much more concentrated source than salmon.
Caviar is also packed with vitamins and minerals, like B12, which is needed for neurological function, metabolism, red blood cell production, and DNA synthesis. It also has choline, a nutrient that plays critical roles in neurotransmitter production and fetal brain development.
How to use it: Caviar is delicious on crackers or blinis and makes a perfect addition to cheese and snack plates.
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Omega-3 content per serving: Flaxseed oil is the richest plant source of alpha-linolenic acid (ALA) you can eat. It has 7.26 grams of ALA per tablespoon.
ALA also has anti-inflammatory effects, and research shows that increasing your intake of ALA-rich foods, like flaxseed oil, may help lower the risk of heart disease.
How to use it: Flaxseed oil isn’t suitable for cooking and should be taken as a supplement or used as a finishing oil for dishes like salads and grain bowls.
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Omega-3 content per serving: Chia seeds are highly nutritious, providing a shelf-stable source of ALA, plus fiber, magnesium, selenium, and zinc. They provide 5.06 grams of ALA per 1-ounce serving.
Unlike animal-based sources of omega-3s, like salmon, chia seeds provide fiber, a nutrient that supports gut health. It encourages the growth of beneficial bacteria in the large intestine and keeps bowel movements regular and comfortable.
They’re also high in magnesium, a mineral that helps you maintain healthy blood sugar and blood pressure levels.
How to use it: Mix chia seeds in oatmeal and baked goods or make a chia pudding for a quick and easy breakfast.
From cod liver oil to anchovies, there are plenty of shelf-stable foods that pack similar amounts of omega-3s as salmon.
If you’re not a fan of salmon or simply want a more affordable and longer-lasting omega-3 source, consider stocking your pantry with some of the products listed above.
