What food has more omega-3 than salmon?

November 24, 2025 •

5 min read

According to nutrition experts, several lesser-known foods, including certain seeds and fish, actually contain a higher concentration of omega-3s per serving than the famously healthy salmon. This may come as a surprise to many, but it is excellent news for anyone seeking to diversify their sources of this essential fatty acid. While salmon remains a fantastic option, understanding these alternatives can help you boost your intake, whether you follow a plant-based diet or simply want more variety.

Quick Summary

Several foods, including seeds like chia and flax, as well as mackerel and walnuts, offer more omega-3s per serving than salmon. This includes both the plant-based ALA and marine-based EPA and DHA. Key differences exist in how the body processes these types of fatty acids.

Key Points

Chia Seeds are Omega-3 Powerhouses: These tiny seeds contain significantly more ALA omega-3 per serving than salmon, making them a top plant-based source.
Mackerel Surpasses Salmon for EPA/DHA: While salmon is famous for marine omega-3s, mackerel often provides a higher concentration of the beneficial EPA and DHA per serving.
Flaxseeds Require Grinding for Absorption: To get the high ALA content from flaxseeds, you must consume them ground, as whole seeds pass through the body largely undigested.
Walnuts Provide an Excellent ALA Source: Walnuts are a great and convenient way to increase your ALA intake and come packed with other beneficial nutrients like antioxidants.
ALA Conversion to EPA/DHA is Inefficient: The body's ability to convert plant-based ALA into the more active EPA and DHA is limited, which is a crucial factor for vegans to consider.
Algal Oil is a Vegan EPA/DHA Source: Supplements made from algae offer a direct and sustainable plant-based source of the highly bioavailable EPA and DHA.

Beyond the Pink Fillet: The Surprise Omega-3 Superstars

For years, salmon has been the poster child for omega-3 fatty acids, praised for its heart-healthy fats. However, this reputation has overshadowed other dietary powerhouses that pack an even bigger punch of omega-3s. The distinction often comes down to the type of omega-3. Salmon is rich in the directly bioavailable marine-based EPA and DHA, while many plant-based foods, which can have higher total omega-3 content per serving, contain the precursor ALA. While the body can convert some ALA to EPA and DHA, the process is inefficient, which is an important consideration for vegetarians and vegans. This article explores the top competitors and outlines how you can incorporate them into your diet for maximum benefit.

Chia Seeds: The Tiny Nutrient Giants

ounce for ounce, chia seeds are a true omega-3 heavyweight. A single ounce (about two tablespoons) can contain an impressive 5 grams of ALA, significantly more than a typical serving of salmon. These versatile seeds can be incorporated into your daily meals effortlessly. Try sprinkling them on your oatmeal, blending them into smoothies, or creating a delicious and fiber-rich chia pudding. Their high fiber and antioxidant content also make them a potent superfood for digestive and overall health.

Flaxseeds: Ground for Gold

Another seed-based superstar, flaxseed, offers a high omega-3 content, with about 3.6 grams of ALA per ounce. The key to unlocking flaxseed's nutritional benefits is to consume it ground. The tough outer shell of whole flaxseeds can pass through the digestive tract undigested, preventing the body from absorbing the valuable nutrients within. Ground flaxseed can be added to cereals, baked goods, or even used as an egg substitute in vegan recipes. Flaxseed oil is also a concentrated source of ALA, though it is not suitable for high-heat cooking.

Mackerel: A Marine-Based Contender

While plant-based sources offer higher total omega-3s in the ALA form, if you're looking for an EPA and DHA boost beyond salmon, look no further than mackerel. A 3.5-ounce serving of mackerel can provide around 2.6 grams of omega-3 fatty acids, often surpassing farmed salmon's EPA and DHA content. Mackerel is a sustainable and more affordable option than salmon, making it an excellent choice for a nutritious diet. It can be grilled, pan-fried, or roasted, and smoked mackerel can be used as a protein-rich addition to toast or salads.

Walnuts: Crunchy and Nutrient-Dense

Walnuts are the only tree nut to provide an excellent source of ALA omega-3s, with an ounce containing about 2.5 grams. They are also a fantastic source of magnesium, antioxidants, and other beneficial plant compounds. Their versatility means they can be enjoyed as a snack, added to salads or oatmeal, or even blended into pesto. While walnuts contain less total omega-3 than chia or flax, their convenience and rich nutrient profile make them a powerful addition to your diet.

Other Notable Omega-3 Sources

Hemp Seeds: Offering 2.6 grams of ALA per 1.5-ounce serving, hemp seeds are a well-rounded source of protein and essential fatty acids.
Sardines: These small, oily fish are packed with EPA and DHA, providing 1,463 mg per cup of canned Atlantic sardines. They are also a great source of Vitamin D and selenium.
Algal Oil: For vegans seeking a direct source of EPA and DHA, supplements derived from algae are a potent and effective option. Algae is where fish get their EPA and DHA from in the first place, making it a sustainable choice.
Brussels Sprouts: A cup of cooked Brussels sprouts provides 270 milligrams of ALA, along with other essential nutrients like vitamin C and vitamin K.

Comparison of Omega-3 Rich Foods


Food (per 100g)	Total Omega-3 Content (g)	Primary Omega-3 Type	Best Use	Notes
Chia Seeds	~17.83 g	ALA	Smoothies, pudding, yogurt	High in fiber and minerals
Flaxseeds	~22.81 g	ALA	Ground for oatmeal, baking	Must be ground for absorption
Walnuts	~9.08 g	ALA	Snacks, salads, pesto	Excellent source of antioxidants
Mackerel	~4.58 g	EPA & DHA	Grilled, pan-fried, smoked	More EPA/DHA than salmon
Hemp Seeds	~6.67 g	ALA	Granola, smoothies, salads	Balanced omega-3/omega-6 ratio
Salmon (farmed)	~1.4 g	EPA & DHA	Baked, grilled	Lower total omega-3 than alternatives
Salmon (wild)	~2.68 g	EPA & DHA	Baked, grilled	Higher omega-3 than farmed, still less than seeds

Understanding the Difference: ALA vs. EPA/DHA

The key takeaway is that not all omega-3s are created equal. ALA is an essential fatty acid that the body cannot produce on its own and is abundant in many plant-based foods. However, the conversion of ALA to the more active EPA and DHA is inefficient, with studies suggesting less than 15% conversion. This means that while chia seeds and flaxseeds have a higher total omega-3 count, consuming fish like mackerel provides a direct, highly usable source of EPA and DHA. Vegans and vegetarians may need to focus on supplementing with algal oil to ensure adequate levels of EPA and DHA.

Boosting Your Omega-3 Intake

For those who don't eat fish or want to maximize their omega-3 intake, consider these strategies:

Consume Ground Flaxseed Daily: Add 1-2 tablespoons of ground flaxseed to oatmeal, yogurt, or smoothies.
Snack on Walnuts: A handful of walnuts is a convenient way to boost ALA intake and provides additional nutrients.
Use Algal Oil: For a potent vegan source of EPA and DHA, consider a high-quality algal oil supplement.
Try Mackerel: If you eat fish, swapping salmon for mackerel on occasion can provide a higher dose of marine omega-3s.
Add Chia Seeds: Incorporate chia seeds into your diet by making puddings, adding them to baked goods, or thickening sauces.

Conclusion: A Diverse Approach is Best

While salmon holds its well-deserved reputation as a healthy food, it is not the sole, nor the highest, source of omega-3 fatty acids. Plant-based foods like chia seeds, flaxseeds, and walnuts can contain substantially more total omega-3s (in the ALA form) per serving, while other fish like mackerel can provide more of the readily-used EPA and DHA. For optimal health, a diverse approach is best, incorporating both marine and plant-based sources to cover all your essential fatty acid needs. Understanding the differences between ALA and EPA/DHA empowers you to make more informed dietary choices that cater to your specific health goals and dietary preferences. For more science-backed information on omega-3s, you can visit the National Institutes of Health's fact sheet.

Frequently Asked Questions

Among common foods, flaxseeds and chia seeds contain the highest omega-3 content, primarily in the form of ALA. Flaxseed oil is also incredibly concentrated, with a tablespoon providing significantly more omega-3s than a serving of salmon.

Chia seeds have more total omega-3 per ounce than salmon. However, the omega-3 in chia seeds is ALA, while salmon provides EPA and DHA. The body can use EPA and DHA directly, whereas it must convert ALA, a process that is not very efficient.

Mackerel is an excellent fish source of omega-3 that often contains higher amounts of EPA and DHA per serving than salmon. Other great options include herring, anchovies, and sardines.

The best vegetarian sources for the active forms of omega-3, EPA and DHA, are algal oil supplements derived from microalgae. These are a direct, potent source for those who do not eat fish.

The omega-3 in flaxseed (ALA) is not as bioavailable as the EPA and DHA found in salmon. The body's conversion of ALA to the more active EPA and DHA is very limited, meaning a higher quantity of ALA is needed to yield the same benefits.

Yes, you can get enough omega-3 without fish by consuming sufficient amounts of ALA-rich plant foods like flaxseeds, chia seeds, and walnuts. For vegetarians and vegans, incorporating algal oil supplements is recommended to ensure adequate intake of EPA and DHA.

To enhance the absorption and conversion of plant-based ALA, try pairing it with anti-inflammatory foods like turmeric, and consuming foods rich in zinc and B6, such as pumpkin seeds and spinach.