There are three main types of omega-3 fats: docosahexaenoic acid (DHA). eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). DHA and EPA are concentrated in seafood, while ALA can be found in certain plant foods, like walnuts.
Walnuts are a good source of ALA (they contain 2.57 grams per ounce), but eating other foods naturally rich in EPA and DHA, like seafood, is a better way to boost your levels of these omega-3 fats.
Omega-3s: 8.5 grams of ALA per tablespoon
Flaxseed oil is the richest plant source of plant-based omega-3s you can eat.
Studies show that flaxseed oil may have heart-protective and anti-inflammatory properties.
Flaxseed oil has a low smoke point of just 217 degrees Fahrenheit, so it’s not suitable for cooking. It should be taken as a supplement or used as a finishing oil for dishes like salads.
Omega-3s: 7.26 grams of ALA per tablespoon
Chia seeds are high in ALA. They’re also rich in important nutrients, like fiber.
Just 2 tablespoons of chia seeds cover about 35% of your daily fiber needs. Fiber helps support gut health by keeping bowel movements regular and comfortable and supporting the growth of beneficial bacteria in the large intestine.
Fiber also supports healthy cholesterol levels, which can lower your risk of heart disease.
Omega-3s: 4.4 grams of ALA per 2-tablespoon serving
Like flax oil, flaxseeds are high in ALA.
Flaxseeds are high in fiber and magnesium, which are nutrients that support heart health and healthy blood sugar regulation.
A 2022 study that included 19 men with type 2 diabetes found that those who ate 15 grams of flaxseeds before breakfast experienced a 17% reduction in post-meal blood sugar compared to a control group.
Omega-3s: 1.5 grams of DHA and 0.938 grams of EPA per tablespoon
Cod liver oil is an excellent source of DHA and EPA. Consuming sources of EPA and DHA is the best way to increase your blood levels of these essential fatty acids.
In addition to DHA and EPA, cod liver oil also contains high levels of vitamin A, which is necessary for vision, immune function, cognitive function, and reproductive health.
Omega-3s: 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving
Salmon is high in DHA and EPA. It is also rich in protein, potassium, B12, B6, selenium, and the powerful carotenoid antioxidant astaxanthin.
Astaxanthin is a pigment that has cellular-protective properties. Studies show that regularly eating astaxanthin-rich foods, like salmon, may support brain health and protect against age-related conditions.
Omega-3s: 0.94 grams of DHA and 0.77 grams of EPA per 3-ounce serving
Herring is often recommended as a healthy seafood choice as it’s much lower in the heavy metal mercury than larger fish, such as tuna, swordfish, tilefish, and king mackerel.
Mercury can accumulate in the body and harm health, so choosing seafood with lower mercury levels can reduce one’s exposure to mercury.
Omega-3s: 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving
Sardines are an excellent source of omega-3s. In fact, they’re such a good source that eating more sardines could reduce your need for omega-3 supplements.
Sardines also provide protein, calcium, potassium, iron, magnesium, zinc, and other nutrients that are important for health.
Omega-3s: 0.366 grams of DHA and 0.216 grams of EPA per ounce
Anchovies may be small, but they’re packed with nutrients, including omega-3s.
They also contain an impressive amount of vitamins and minerals, including calcium, which is important for heart and bone health and is needed for oxygen transport, energy production, and hormone synthesis.
Omega-3s: 0.59 grams of DHA and 0.43 grams of EPA per 3-ounce serving
Mackerel is a fatty fish that’s high in omega-3s and packed with protein, vitamin D, B12, selenium, magnesium, and B6.
Be aware that King mackerel should be avoided, since it’s high in mercury. Atlantic mackerel is very low in mercury and is a healthy seafood option.
Omega-3s: 0.44 grams of DHA and 0.40 grams of EPA per 3-ounce serving
Trout is a rich source of omega-3s, and it’s also high in vitamin D, a fat-soluble vitamin that regulates inflammation, supports immune health, and promotes the absorption of calcium.
Trout is one of the few foods high in vitamin D. A three-ounce serving covers 81% of your daily needs.
Omega-3s: 0.14 g ALA, 0.23g DHA, and 0.30g EPA per 3-ounce serving
Oysters are a good source of omega-3s. They are also high in protein and vitamins and minerals like B12, zinc, and selenium.
A 3-ounce serving of oysters covers 47.4% of your daily needs for selenium, a mineral that plays critical roles in immune and thyroid function and acts as a powerful antioxidant in the body.
Omega-3s: 0.47 grams of DHA and 0.18 EPA per 3-ounce serving
Though it contains fewer omega-3s than fattier fish, eating sea bass can help boost your omega-3 intake.
Sea bass is high in protein and is a good source of vitamins and minerals, like vitamin B6. B6 is needed for immune function, neurotransmitter synthesis, and the formation of hemoglobin, the oxygen-carrying component of red blood cells.
A 3-ounce serving of sea bass covers 23% of your daily needs for vitamin B6.
Omega-3s: 0.60 grams of DHA and 0.48 grams of EPA per tablespoon
Caviar is a seafood delicacy that’s packed with omega-3s. It is also a good source of vitamins and minerals, like B12, a nutrient that’s required for red blood cell production, neurological function, metabolism, and DNA synthesis.
A tablespoon of caviar covers over 100% of your daily B12 needs.
Omega-3s: 0.12 grams of DHA and 0.12 EPA per 3-ounce serving
Shrimp is also high in protein and a good source of astaxanthin, a powerful antioxidant that protects cells against oxidative damage.
Omega-3s: 0.54 grams of DHA and 0.2 grams of EPA per 3-ounce serving
Tuna is a shelf-stable seafood option that’s high in omega-3s.
Tuna is also high in other nutrients, like B6, B12, selenium, magnesium, and vitamin E, all of which are essential for health.
Walnuts are high in ALA, a plant-based omega-3 fatty acid. Though walnuts provide ALA, there are plenty of other foods that are higher in ALA and that contain DHA and EPA.
Flaxseed oil, flaxseeds, and chia seeds are better sources of ALA than walnuts, while seafood like salmon, sardines, and trout contain high levels of DHA and EPA.
