Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health. Alpha-linolenic acid (ALA) is a type of Omega 3 fat found in plant foods which cannot be manufactured by the human body. Once consumed, ALAs can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPAs and DHAs are also typically found in seafood. Below is the list of foods high in Omega 3 fatty acids.
#1: Flaxseed Oil (Cold Pressed)
|Omega-3 100g||Per cup (218g)||Per tablespoon (14g)|
Other Vegetable Oils High in Omega-3 (per tablespoon):Canola Oil (2558mg), and Soybean Oil (1901mg).
#2: Fish Oil (Salmon)
|Omega-3 100g||Per tablespoon (14g)||Per teaspoon (5g)|
Other Fish Oils High in Omega-3 (per tablespoon):Menhaden (4322mg), Sardine (3797mg), Cod Liver Oil (2894mg), and Herring (1983mg).
#3: Chia Seeds
|Omega-3 100g||Per 2oz (56g)||Per ounce (28g)|
Other Seeds High in Omega-3 (per ounce): Flaxseeds (6388mg), Sesame Seeds (105mg), and Pumpkin Seeds (67mg).
#4: Walnuts & Walnut Oil (Walnuts)
|Omega-3 100g||Per cup, pieces (120g)||Per ounce (28g)|
Other Nuts High in Omega-3 (per ounce): Butternuts (2441mg), Black Walnuts (1499mg), Beechnuts (476mg), Hickory Nuts (293mg), Pecans (278mg), Pine Nuts (220mg), Pistachios (73mg), and Macadamia Nuts (55mg). Walnut Oil contains (1456mg) per tablespoon.
#5: Fish Roe (Caviar)
|Omega-3 100g||Per ounce (28g)||Per tablespoon (16g)|
Fish Roe from most species provides 342mg of Omega 3s per tablespoon (14g).
#6: Cured & Canned Fish (Smoked Salmon)
|Omega-3 100g||Per fillet (108g)||Per ounce (28g)|
Other Cured & Canned Fish High in Omega-3 (per ounce): Salted Mackerel (1549mg), Kippered Herring (744mg), Canned Anchovy (613mg), Canned Salmon (536mg), Canned Sardines (449mg), and Canned Mackerel (415mg).
#7: Oily Fish (Mackerel)
|Omega-3 100g||Per fillet (112g)||Per 3oz (85g)|
Other Fish High in Omega-3 (per 3oz): American Shad (2530mg), Farmed Salmon (2376mg), Salmon (2151mg), Wild Salmon (1786mg), Herring (1815mg), Anchovy (1303mg), Tuna (1136mg), Halibut (1006mg), Trout (962mg), and Swordfish (829mg).
#8: Seafood (Oysters)
|Omega-3 100g||Per 3 ounces (85g)||In a medium oyster (25g)|
Other Seafood High in Omega-3 (per ounce):Mussels (265mg), Squid (185mg), and Clams (121mg).
#9: Soybeans (Roasted)
|Omega-3 100g||Per cup (172g)||Per ounce (28g)|
Other Soy Foods High in Omega-3 (per ounce): Dried-Frozen Tofu (Koyadofu) (567mg), Fried Tofu (377mg), Raw Firm Tofu (163mg), and Fuyu (Fermented Tofu) (150mg).
#10: Spinach (Cooked, Boiled)
|Omega-3 100g||Per cup (190g)||1 cup raw (30g)|
Other Vegetables High in Omega-3 (per cup, cooked without added oil): Winter Squash (664mg), Brussels Sprouts (270mg), Cauliflower (208mg), Kale (163mg), and Broccoli (151mg).