What Contains the Highest Amount of Omega-3?

November 26, 2025 •

4 min read

According to the National Institutes of Health, omega-3 fatty acids are vital for brain and heart health, but not all sources are created equal. Understanding what contains the highest amount of omega-3 can help you make the best dietary choices to maximize these essential fats.

Quick Summary

This article details the top sources of essential omega-3 fatty acids, covering marine life rich in EPA and DHA, as well as plant foods high in ALA, to help optimize dietary intake.

Key Points

Marine sources are highest in EPA and DHA: Oily fish like mackerel and salmon, along with caviar and fish oil, contain the most potent and bioavailable forms of omega-3.
Plant sources are highest in ALA: Flaxseed oil, chia seeds, and walnuts are the richest plant-based foods for the omega-3 fatty acid ALA.
Conversion from ALA is inefficient: The body can only convert a very small amount of ALA from plants into the more beneficial EPA and DHA.
Algae is a direct plant source of EPA/DHA: Vegans and vegetarians can get direct EPA and DHA from algae oil supplements, as fish get their omega-3s from algae.
Balance is key for diet: A balanced diet should include both marine and plant sources to ensure a full spectrum of omega-3 fatty acids for overall health.
Oily fish frequency is recommended: Aiming for at least two servings of fatty fish per week can help meet EPA and DHA requirements.

Understanding the Types of Omega-3

Before diving into specific sources, it's essential to understand the different types of omega-3 fatty acids. The three primary types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is mainly found in plants, while EPA and DHA are concentrated in marine life. While the body can convert ALA into EPA and DHA, this process is very inefficient, making direct intake of EPA and DHA more impactful for health. Therefore, the "highest" source depends on which type of omega-3 is being measured.

The Highest Marine Sources of Omega-3 (EPA and DHA)

For concentrated doses of the highly bioavailable EPA and DHA, marine sources are unparalleled. Oily, cold-water fish top the list, with some surprising contenders providing exceptionally high amounts. The data below is typically measured per a 3.5-ounce (100-gram) serving unless otherwise specified.

Oily Fish

Mackerel: Mackerel is a top source for EPA and DHA, offering up to 4,580 mg per serving and is also rich in vitamin B12 and selenium.
Salmon: An excellent source of omega-3s, with farmed Atlantic salmon often slightly higher than wild-caught. A 100-gram serving can contain over 2,000 mg of EPA and DHA.
Herring: Provides around 2,150 mg of omega-3s per 100-gram serving.
Sardines and Anchovies: These offer significant amounts, with sardines providing nearly 1,500 mg per 100g and anchovies over 2,000 mg.

Other Marine Sources

Caviar (Fish Roe): Contains approximately 6,540 mg per 100-gram serving, making it highly concentrated by weight.
Cod Liver Oil: This supplement is very rich in omega-3s, along with vitamins A and D. One tablespoon provides 1.7 grams of omega-3s.
Algae Oil: A potent vegan source of DHA and sometimes EPA, as algae are the original source of marine omega-3s.

The Highest Plant Sources of Omega-3 (ALA)

Plant sources provide ALA, crucial for those on vegetarian or vegan diets, although the conversion to EPA and DHA is inefficient.

Seeds and Nuts

Flaxseed and Flaxseed Oil: Flaxseed oil is the highest source of ALA, with 7,260 mg per tablespoon. Whole seeds contain 2,350 mg per tablespoon.
Chia Seeds: Offer 5,050 mg of ALA per 28-gram serving and are rich in fiber, protein, and minerals.
Walnuts: Contain 2,570 mg of ALA per handful and are a good source of copper, manganese, and vitamin E.

Other Plant-Based Options

Edamame and Soybeans: Half a cup of dry-roasted soybeans provides 670 mg of ALA.
Brussels Sprouts: Offer about 270 mg of ALA per cup cooked.

Omega-3 Comparison Table: Marine vs. Plant Sources


Source	Primary Omega-3 Type	Amount per 100g (approx.)	Notes
Mackerel	EPA & DHA	4,580 mg	Highest concentrated source from fish
Caviar	EPA & DHA	6,540 mg	Exceptionally high per weight; often used as a garnish
Farmed Salmon	EPA & DHA	2,320 mg	Excellent, widely available source
Cod Liver Oil	EPA & DHA	12,090 mg (per 200 calories)	Concentrated supplement form
Algae Oil	DHA & EPA	Varies widely by product	Vegan-friendly source of marine omega-3s
Flaxseed Oil	ALA	53,450 mg	The most potent plant-based source of ALA
Chia Seeds	ALA	17,830 mg	Also rich in fiber and minerals
Walnuts	ALA	9,080 mg	A practical and versatile snack option

Prioritizing the Right Omega-3s for Health

Due to inefficient conversion of ALA, prioritizing marine sources or algae supplements for EPA and DHA is important for specific health benefits like heart and cognitive function. The American Heart Association recommends two servings of fatty fish weekly for heart health. A balanced diet with both marine and plant sources is often optimal.

How to Increase Your Omega-3 Intake

Here are some practical strategies:

Eat Fatty Fish Regularly: Aim for two weekly servings of oily fish. Canned options like salmon and sardines are convenient.
Sprinkle in Seeds: Add ground flaxseed or chia seeds to meals. Grinding flaxseed aids absorption.
Snack on Walnuts: Enjoy walnuts on their own or in dishes.
Use Omega-3 Oils: Use flaxseed or canola oil in dressings and shakes.
Consider Algae Oil Supplements: For vegans, these offer direct DHA and EPA.
Choose Fortified Foods: Look for products with added omega-3s.

Conclusion: Making the Best Omega-3 Choices

The highest source of omega-3 depends on the type. Marine sources excel in EPA and DHA, with oily fish and algae oil being top. Plant sources like flaxseed and chia seeds are rich in ALA. A combination of both is ideal for a comprehensive intake. Always consult a healthcare professional before major dietary changes or starting supplements.

References

National Institutes of Health (NIH). (2025, August 22). Omega-3 Fatty Acids - Health Professional Fact Sheet.
Healthline. (2025, May 12). 12 Foods That Are Very High in Omega-3.
My Food Data. (2024, November 10). Top 10 Foods Highest in Omega 3 Fatty Acids.
American Heart Association. (2024, August 23). Fish and Omega-3 Fatty Acids.
Cleveland Clinic. (2022, April 4). The Best Sources of Omega-3 Fatty Acids.

Frequently Asked Questions

While it varies by measurement, flaxseed oil contains the highest amount of total omega-3 (ALA) per serving. For marine-based EPA and DHA, mackerel and caviar are among the most concentrated sources.

Fish is a better source if you need the specific types of omega-3 known as EPA and DHA, which have the most significant health benefits. Flaxseed provides ALA, but the body converts it to EPA and DHA very inefficiently.

An ounce of chia seeds contains more total omega-3 (ALA) than a serving of many fish. However, this is mostly ALA, not the EPA and DHA found in fish, which the body can use more effectively.

The highest plant-based source of ALA is flaxseed oil, followed by chia seeds and walnuts. For vegan sources of EPA and DHA, algae oil is the most effective option.

Farmed Atlantic salmon often contains slightly higher levels of omega-3s than wild salmon due to differences in their diet, although both are excellent sources.

Walnuts are a great source of ALA, but they do not provide the high levels of EPA and DHA found in fatty fish. For optimal intake of all omega-3 types, it's best to combine plant and marine sources.

For those who do not eat fish, supplements like fish oil or algae oil can be a good alternative, especially for getting sufficient EPA and DHA. Whole foods, however, also provide other beneficial nutrients.