Foods That Are High in n-3 Fatty Acids

December 16, 2025 •

4 min read

According to the National Institutes of Health, most adults in the U.S. consume recommended amounts of the plant-based n-3 fatty acid, ALA, but much less of the beneficial EPA and DHA. This guide explores which foods are high in n-3 fatty acids to help you boost your intake of these essential nutrients for optimal health.

Quick Summary

This article details the top food sources of n-3 fatty acids, distinguishing between marine and plant-based types. It covers the health benefits of EPA, DHA, and ALA and offers practical tips for increasing your daily intake through various dietary choices.

Key Points

Diverse Sources: Get n-3s from both marine life (fish, shellfish) and plants (seeds, nuts) for a complete nutritional profile.
Marine Benefits: Fatty fish like salmon and mackerel are potent sources of EPA and DHA, linked to heart and brain health.
Plant Power: Plant-based sources like flaxseeds, chia seeds, and walnuts provide ALA, which the body can partially convert to other n-3s.
Boost Conversion: For plant-based eaters, algae oil supplements can provide direct EPA and DHA, bypassing the body's inefficient conversion process.
Easy Integration: Incorporate n-3 rich foods easily by adding seeds to meals, snacking on nuts, and using healthful oils.
Consult a Professional: Discuss supplements with a healthcare provider, especially if you have existing health conditions or are taking other medications.

Understanding the Different Types of n-3 Fatty Acids

Also known as omega-3s, n-3 fatty acids are a type of polyunsaturated fat essential for human health, meaning the body cannot produce them on its own. There are three main types of n-3 fatty acids vital to human physiology: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

ALA is primarily found in plant sources like seeds and nuts. While the body can convert some ALA into EPA and DHA, this process is highly inefficient, providing only a small amount. Therefore, obtaining EPA and DHA directly from food or supplements is crucial for reaching adequate levels. EPA and DHA are predominantly found in fish and other seafood, as well as in certain types of algae. These long-chain n-3s play critical roles in cellular function, brain development, and reducing inflammation.

Top Marine Food Sources of EPA and DHA

Cold-water fatty fish are the most potent natural sources of EPA and DHA. The American Heart Association recommends eating two servings of fish per week to support heart health.

Salmon

Salmon is widely recognized for its high nutritional value. A 3.5-ounce serving of farmed Atlantic salmon can contain over 2 grams of combined DHA and EPA. It is also packed with protein, magnesium, potassium, and B vitamins. Regular salmon consumption is linked to a lower risk of heart disease, dementia, and depression.

Mackerel

Mackerel is a small, oily fish rich in EPA and DHA, with a 3.5-ounce serving providing a significant dose. Often sold smoked, pickled, or canned, it is a convenient option for boosting your n-3 intake. Mackerel also offers high levels of selenium and vitamin B12.

Sardines

These tiny, oily fish are commonly available canned and offer a robust supply of n-3s. A 3.5-ounce serving of canned Atlantic sardines provides nearly 1 gram of EPA and DHA. They are also a great source of selenium, B12, and vitamin D, especially when eaten whole.

Anchovies

Anchovies are small, flavorful fish often used in sauces or as toppings. Just 20 grams (about 5 anchovies) can deliver over 400 mg of combined EPA and DHA. They are also rich in niacin and selenium.

Oysters

Oysters are a unique source of n-3s, providing all three types: ALA, EPA, and DHA. A 3-ounce serving offers more than 300 mg of combined EPA and DHA, along with an excellent dose of zinc.

Leading Plant-Based Sources of ALA

For vegetarians, vegans, or those who simply prefer plant-based options, several foods offer a rich supply of ALA. While the conversion to EPA and DHA is low, these foods provide many other beneficial nutrients.

Chia Seeds: These nutritious seeds contain an impressive 5,050 mg of ALA per ounce. They are easy to incorporate into meals, from smoothies to puddings, and are also high in fiber, protein, and minerals.
Flaxseeds: One of the best whole-food sources of ALA, a tablespoon of ground flaxseed provides 2.4 grams of ALA. Ground flaxseed is more bioavailable than whole seeds. Flaxseed oil is also a concentrated source.
Walnuts: These nuts offer a significant amount of ALA, with one ounce providing 2.57 grams. Walnuts are also rich in fiber, copper, and manganese, and contain beneficial antioxidants, particularly in the skin.
Hemp Seeds: Offering 8.7 grams of ALA per three tablespoons, hemp seeds are a powerhouse of n-3s. They also supply plenty of protein, magnesium, and zinc.
Edamame: Immature soybeans like edamame contain a decent amount of ALA. A serving of frozen edamame offers 0.28 grams of ALA, in addition to being a good source of protein and fiber.

Comparison of n-3 Fatty Acid Sources


Source Category	Examples	Primary n-3 Type	EPA/DHA Content (per 100g)	Plant-Based?	Sustainability Concerns?
Fatty Fish	Salmon, Mackerel, Sardines	EPA + DHA	High (over 1000 mg)	No	Yes (overfishing, contaminants)
Shellfish	Oysters, Shrimp	EPA + DHA	Moderate (300-400 mg)	No	Lower mercury risk than large fish
Microalgae Oil	Algal oil	DHA + EPA	Varies, can be high	Yes	Generally sustainable
Seeds/Nuts	Flax, Chia, Walnuts	ALA	High in ALA (grams)	Yes	Generally sustainable
Specialty Oils	Ahiflower oil	SDA	Varies	Yes	Emerging source, check sourcing
Vegetables	Brussels Sprouts, Spinach	ALA	Low, but contributes to total intake	Yes	Generally sustainable

Tips for Increasing Your n-3 Intake

Adding more n-3 rich foods to your diet can be a delicious and enjoyable process. Here are some simple strategies:

Eat fish regularly: Aim for two servings of fatty fish per week. Canned fish like sardines and salmon are convenient and affordable options.
Use omega-3 rich oils: Drizzle flaxseed or walnut oil on salads, but avoid using them for high-heat cooking. Canola and soybean oil also contain ALA.
Incorporate seeds: Sprinkle chia, flax, or hemp seeds into your oatmeal, yogurt, salads, or smoothies for an easy boost of ALA. Ground flaxseed is better absorbed by the body than whole seeds.
Snack on nuts: Keep walnuts on hand for a convenient and healthy snack. They can also be added to baked goods or trail mixes.
Explore algae oil: For a plant-based source of EPA and DHA, consider supplements or foods fortified with algal oil.

Conclusion

Incorporating foods high in n-3 fatty acids into your diet is a powerful way to support your overall health. From the heart-protecting EPA and DHA found in fatty fish like salmon and mackerel to the brain-boosting ALA in plant-based sources like flaxseeds and walnuts, a wide variety of options are available. For those who don't regularly consume fish, plant-based foods, supplements from algae oil, and fortified products can help bridge the nutritional gap. By making conscious food choices and diversifying your intake, you can ensure your body receives these vital nutrients. Consulting a healthcare professional can also help determine the right approach, especially if considering supplements.

Sources

Healthline: 12 Foods That Are Very High in Omega-3
Medical News Today: 15 Foods high in omega-3
NIH Office of Dietary Supplements: Omega-3 Fatty Acids
Cleveland Clinic: Omega-3 Fatty Acids & the Important Role They Play
The Vegan Society: Omega-3 fat

Frequently Asked Questions

ALA (alpha-linolenic acid) is a short-chain n-3 fatty acid found in plants, considered essential because the body cannot make it. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain n-3s, found primarily in marine sources, and are more readily used by the body for specific functions like brain and eye health.

Yes, the terms omega-3 and n-3 fatty acids are synonymous. They refer to the same group of polyunsaturated fats, with the naming convention deriving from the chemical structure of the fatty acid chain.

The best plant-based sources of n-3 fatty acids (specifically ALA) are chia seeds, flaxseeds, and walnuts. For vegans needing EPA and DHA, algae oil is a direct source.

If you don't eat fish, you can increase your intake by consuming plant-based sources like flaxseeds, chia seeds, and walnuts. You can also look for foods fortified with n-3s, such as certain yogurts and eggs, or consider taking an algal oil supplement for EPA and DHA.

Specific recommendations vary based on age, gender, and health status. The American Heart Association recommends two servings of fatty fish per week for the general population. For higher therapeutic doses, consult a healthcare provider.

N-3 fatty acids offer numerous health benefits, including supporting heart health by lowering triglycerides, potentially reducing inflammation, and aiding brain function and development. They also play a role in eye health and may help with mood regulation.

It is generally recommended to get n-3 fatty acids from food sources whenever possible, as a balanced diet provides a wider range of nutrients. However, supplements can be beneficial for individuals who don't consume enough fish or plant-based n-3s to meet their needs, especially for EPA and DHA.