11 Incredible Foods High in Omega-3

by John Staughton (BASc, BFA) last updated -

Eating omega 3 foods is an excellent way to boost your overall health, particularly if you are at high risk for cardiovascular disease or experience chronic inflammation.

What is Omega-3?

Avocados, meat, eggs, olive oil and other food items on a wooden tray with a label of 'omega 3' placed atop them

Avocados, olive oil, and eggs are rich in omega 3. Photo Credit: Shutterstock

Omega-3 fatty acids are a very important type of fat in the diet and come from various animal and plant sources. There are two important types of omega-3 known as EPA and DHA that you primarily get from eating certain fish. There is a third type of this fat in numerous plants, seeds, and nuts, known as ALA (alpha-linolenic acid). Whereas many people think of fats as bad things that clog the arteries and lead to obesity, certain fats (like omega-3s) are able to improve overall health by lowering cholesterol levels, reducing inflammation and even stimulating the metabolism. With these potential benefits in mind, it is a good idea to increase your intake of omega-3 foods. In terms of dosage, most experts recommend consuming between 250 and 500 milligrams per day. However, certain health conditions demand that higher concentration supplements are used. [1]

List of Omega 3 Foods

The best omega 3 foods include oysters, firm tofu, caviar, anchovies, flaxseed oil, mackerel, salmon, sardines, cod liver oil, egg yolk, and hemp seeds, among many others.


Depending on the variety of oysters, these briny sea creatures will deliver between 200 and 1,500 milligrams of omega-3s in each 4-ounce serving. [2]

Firm Tofu

With nearly 200% of the daily requirement in a 3-ounce serving, tofu is one of the best options for omega-3 intake.


Containing more than 1,000 milligrams of omega-3s in each tablespoon, this may be one of the most decadent omega-3 foods. [3]

Flax Seed Oil

In a single tablespoon, you will take in more than 7,000 milligrams of these healthy fats! [4]


3 ounces of cooked mackerel delivers more than 200% of your omega-3s for the day.

Chia Seeds

One tablespoon of these incredibly nutrient-dense seeds will provide more than 2,000 milligrams of omega-3. [5]


A three-ounce serving of this fish delivers more than 100% of the daily requirement for these healthy fats.

Egg Yolk

With more than 200 milligrams of omega-3 per egg, this is an excellent, healthy fat way to start each day. [6]


The highest concentration of omega-3 in seeds and nuts comes from walnuts, with nearly 2,500 milligrams in a 1/4 cup.

Cod Liver Oil

A single tablespoon of this oil represents roughly 500% of your daily required intake of omega-3s. [7]


These tiny fish deliver more than 120% of the daily requirement in a single ounce.

So, be sure to add foods rich in omega-3s to give a healthy boost to your diet!

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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