What Food Has the Highest Omega-3 Content?

November 21, 2025 •

4 min read

According to the National Institutes of Health, the average person should aim for 1.1 to 1.6 grams of ALA omega-3 per day, but many fall short of their EPA and DHA needs. To bridge this gap, it's crucial to know what food has the highest omega-3 content and how to incorporate it into your diet for optimal health benefits.

Quick Summary

This article explores the top sources of omega-3 fatty acids, distinguishing between marine-based EPA and DHA and plant-based ALA. It provides detailed information on foods with the highest omega-3 content and explains the health benefits of these essential fats.

Key Points

Mackerel is the richest fish source: A 3.5 oz serving of mackerel contains an impressive 4,580 mg of combined EPA and DHA, making it the highest fish source.
Cod liver oil is potent but not a food: One tablespoon of cod liver oil provides 2,438 mg of combined EPA and DHA, but it is typically used as a supplement rather than a whole food.
Chia and flax seeds lead plant sources: Per ounce, chia seeds contain 5,050 mg of ALA, while flaxseed is also extremely high, with 2,350 mg per tablespoon of whole seeds.
Marine omega-3s are more bioavailable: The EPA and DHA found in fish are used more efficiently by the body than the ALA found in plant-based sources.
Omega-3s benefit heart and brain health: These fatty acids are crucial for cardiovascular health, cognitive function, and reducing inflammation throughout the body.
Balance your omega-6 to omega-3 ratio: Aim for a lower omega-6 to omega-3 ratio by prioritizing omega-3 rich foods and limiting processed oils.
Algal oil is a vegan EPA/DHA source: For vegans and vegetarians, supplements derived from algae provide pre-formed EPA and DHA, bypassing the inefficient ALA conversion process.

What Exactly Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat essential for human health, meaning the body cannot produce them and they must be obtained from food. The three main types are Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). ALA is found in plants, while EPA and DHA are predominantly found in marine sources like fatty fish. While the body can convert some ALA into EPA and DHA, the process is very inefficient, making direct sources of marine omega-3s highly valuable. These healthy fats are critical components of cell membranes and play a crucial role in the function of the heart, blood vessels, brain, eyes, and immune system.

The Highest Omega-3 Foods: Marine Sources

When it comes to the most bioavailable forms of omega-3 (EPA and DHA), fatty, cold-water fish and seafood are the clear leaders. Caviar, or fish roe, astonishingly contains 6,540 mg of combined EPA and DHA per 3.5 oz (100 g) serving, making it one of the most potent sources, though it is typically consumed in much smaller quantities. Here are other top marine sources based on a 3.5 oz (100 g) serving:

Mackerel: Provides an impressive 4,580 mg of EPA and DHA.
Salmon: Contains around 2,150 mg of combined EPA and DHA. Wild salmon is generally leaner but still a fantastic source.
Herring: A medium-sized oily fish offering approximately 2,150 mg of EPA and DHA.
Anchovies: These small, salty fish pack 2,053 mg of combined EPA and DHA per 100g.
Sardines: Often canned and eaten whole, sardines provide about 982 mg of EPA and DHA.
Cod Liver Oil: While a supplement, a single tablespoon delivers 2,438 mg of EPA and DHA.
Oysters: Offering around 391 mg per 3.5 oz, oysters are also an excellent source, especially for zinc.

Plant-Based Champions of Omega-3 (ALA)

For those who follow a vegetarian or vegan diet, a variety of plant foods contain the omega-3 fatty acid ALA. These sources are crucial, though it's important to remember the body's limited conversion of ALA to EPA and DHA. The top plant-based sources are:

Flaxseed: One of the richest whole food sources of ALA. A single tablespoon of whole flaxseeds contains 2,350 mg of ALA, while flaxseed oil is even more concentrated. Grinding flaxseed is necessary for proper absorption.
Chia Seeds: Incredibly nutritious, chia seeds deliver 5,050 mg of ALA per ounce (28g) and are also a great source of fiber and protein.
Walnuts: These nuts offer a substantial 2,570 mg of ALA per ounce (28g).
Soybeans and Tofu: Good sources of ALA, with dry roasted soybeans containing 1,440 mg per 3.5 oz (100g).
Algal Oil: A plant-based oil derived from algae that contains pre-formed EPA and DHA, making it an excellent vegan alternative to fish oil.

Omega-3 Sources: Marine vs. Plant Comparison

This table summarizes the nutritional differences between top marine and plant-based omega-3 sources. All figures are based on a 100g (3.5 oz) serving unless otherwise noted.


Food Source	Omega-3 Type	Amount of Omega-3	Bioavailability	Best For
Caviar	EPA + DHA	6,540 mg	Excellent	High-potency, small servings
Mackerel	EPA + DHA	4,580 mg	Excellent	Max EPA/DHA intake
Cod Liver Oil	EPA + DHA	2,438 mg (per tbsp)	Excellent	Supplementing vitamins A and D
Chia Seeds	ALA	5,050 mg (per oz)	Lower	Fiber and vegetarian source
Flaxseed Oil	ALA	7,260 mg (per tbsp)	Lower	Highest concentrated plant-based ALA
Walnuts	ALA	9,080 mg	Lower	Convenient snack, antioxidants

The Importance of the Omega-6 to Omega-3 Ratio

It's not just about consuming enough omega-3s, but also balancing them with omega-6 fatty acids. Historically, human diets featured a ratio of around 1:1, but the modern Western diet can have a ratio as high as 16:1 due to the prevalence of omega-6 rich processed foods. An imbalanced ratio is linked to chronic inflammation. By increasing omega-3 intake and reducing omega-6 sources (like processed vegetable oils), you can help correct this imbalance.

Health Benefits of Omega-3 Fatty Acids

The health benefits of omega-3s are extensive and well-documented:

Cardiovascular Health: Regular consumption, especially of EPA and DHA from fatty fish, has been shown to reduce triglycerides, lower blood pressure, and decrease the risk of heart disease and irregular heartbeats.
Brain Function: DHA is a major structural component of the brain and is crucial for cognitive development and function throughout life. Adequate omega-3 intake may protect against age-related cognitive decline and support mental well-being.
Reduced Inflammation: Omega-3s are powerful anti-inflammatory agents that can help manage symptoms of chronic inflammatory diseases like rheumatoid arthritis.
Eye Health: High levels of DHA are concentrated in the retina, and studies suggest that higher omega-3 intake is linked to a lower risk of age-related macular degeneration.
Mental Health: Research has found associations between omega-3 intake and reduced symptoms of anxiety and depression.

Optimizing Your Omega-3 Intake

To ensure you are getting the most from your diet, consider a mix of marine and plant-based omega-3 sources. For those who don't eat fish, supplements like algal oil can provide pre-formed EPA and DHA. The American Heart Association recommends eating two servings of fatty fish per week. Adding ground flaxseed or chia seeds to smoothies, oatmeal, or salads is an easy way to boost your ALA intake. Making mindful choices about dietary fats is one of the most effective steps you can take for long-term health.

Conclusion

While a single food may not provide a complete omega-3 solution, specific choices excel in different areas. For the highest concentration of the bioavailable EPA and DHA, look to fatty fish like mackerel and salmon. Plant-based options like flaxseed and chia seeds dominate in ALA content. By understanding the types of omega-3s and their respective sources, you can make informed dietary decisions to meet your needs and support your overall health. Choosing a variety of these nutrient-dense foods is the most practical way to optimize your omega-3 intake, with supplements serving as a valuable alternative for those with dietary restrictions.

Visit Healthline for more detailed information on foods high in Omega-3.

Frequently Asked Questions

Among commonly consumed fish, mackerel has the highest omega-3 content, delivering 4,580 mg of combined EPA and DHA per 3.5-ounce serving.

For plant-based omega-3 (ALA), flaxseed oil and flaxseeds are the highest sources. A single tablespoon of flaxseed oil contains over 7,260 mg of ALA, but it is important to consume ground seeds for best absorption.

While plant-based foods like flaxseed, chia seeds, and walnuts are rich in ALA, the human body's conversion of ALA to the beneficial EPA and DHA is inefficient. Vegans and vegetarians may need to consider an algal oil supplement to obtain pre-formed EPA and DHA.

No. The three main types are ALA, EPA, and DHA. While ALA is a good source of healthy fat, EPA and DHA from marine sources offer more direct and potent health benefits for the heart and brain.

Recommendations vary by health organization. Healthy adults typically need 250–500 mg of EPA plus DHA per day, while the adequate intake for plant-based ALA is 1.1 to 1.6 grams. It is recommended to consult a healthcare provider for personalized advice.

An ideal omega-6 to omega-3 ratio is closer to 1:1 or 4:1. Most Western diets have a highly imbalanced ratio, often as high as 16:1, which can contribute to chronic inflammation.

Most health experts agree that obtaining nutrients from whole foods is best, as they contain a full spectrum of vitamins and minerals. However, supplements can be a valuable tool for those who do not eat enough fatty fish or have specific dietary needs.