Top Marine Sources of EPA and DHA
For those seeking the most potent forms of omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty fish and seafood are the best dietary bets. The human body uses these forms more efficiently than the plant-based alpha-linolenic acid (ALA), and oily fish deliver them in concentrated amounts.
Mackerel
Mackerel often tops the charts for omega-3 content. These small, fatty fish are incredibly rich in EPA and DHA. Just a 3.5-ounce (100g) serving of cooked mackerel can contain over 2,600 mg of combined omega-3s, a figure that showcases its nutritional density. They are also a great source of selenium and vitamin B12.
Salmon
One of the most popular and accessible sources of omega-3, salmon is celebrated for its health benefits. A 3.5-ounce serving of farmed Atlantic salmon provides around 1,500 mg of combined EPA and DHA. Wild salmon can have varying levels, but both farmed and wild varieties are excellent choices. Salmon is also rich in high-quality protein, magnesium, and potassium. For canned options, salmon retains more omega-3s than canned tuna, making it a superior choice.
Sardines
These small, oily fish are often sold canned and are incredibly nutritious when eaten whole, bones included. A 100g serving of canned Atlantic sardines provides around 982 mg of combined omega-3s, alongside a wealth of vitamins D and B12, and selenium. Choosing sardines packed in olive oil or spring water over sunflower oil can maximize the omega-3 benefits.
Herring
Another small, oily fish, herring, is often pickled, smoked, or canned. A 100g serving delivers a potent dose of EPA and DHA, approximately 1,800 mg. In England, smoked herring, known as kippers, is a popular breakfast item, providing a nutritious start to the day.
Anchovies
Often used for flavoring dishes and sauces, these tiny, oily fish are commonly sold dried or canned. Despite their small size, they are a concentrated source of omega-3, delivering over 2,000 mg of combined EPA and DHA per 100g. They also offer a good dose of niacin and selenium.
Leading Plant-Based ALA Sources
For vegetarians, vegans, or those who simply prefer not to eat fish, several plant-based foods contain the omega-3 fatty acid, alpha-linolenic acid (ALA). While the body converts ALA to EPA and DHA inefficiently, these foods are still highly beneficial for overall health.
Flaxseeds
Flaxseeds are arguably the highest plant-based source of omega-3s, particularly when ground. One tablespoon of ground flaxseed contains about 2.35 grams of ALA. Flaxseed oil is even more concentrated, offering over 7 grams of ALA per tablespoon. Incorporating ground flaxseed into oatmeal, smoothies, or baked goods is an easy way to boost your intake.
Chia Seeds
These tiny, versatile seeds are packed with nutrients and fiber. A one-ounce serving contains a remarkable 5.06 grams of ALA. Chia seeds can be added to smoothies, used to make pudding, or sprinkled over yogurt or salads. They don't need to be ground for your body to access their nutrients, unlike flaxseeds.
Walnuts
Walnuts are the only tree nut that provides a significant amount of ALA. A one-ounce serving of English walnuts delivers about 2.57 grams of ALA. They are a perfect snack on their own or a nutritious addition to granola, trail mix, and salads.
Edamame and Soybeans
Immature soybeans, known as edamame, and mature soybeans are good sources of ALA. A 1/2 cup of dry roasted soybeans provides 670 mg of ALA. Edamame can be boiled or steamed as a healthy snack or side dish. Soybean oil is also a common cooking oil that contains ALA.
Algae and Seaweed
For vegans and vegetarians seeking marine-based EPA and DHA, algae and seaweed are among the few non-animal sources that provide these fatty acids. Many omega-3 supplements for plant-based diets are derived from algae oil, which offers a concentrated dose of EPA and DHA without relying on fish.
Comparison of High Omega-3 Foods
This table provides a quick reference for the omega-3 content of some of the richest sources, highlighting the distinction between marine EPA/DHA and plant-based ALA.
| Food Source | Serving Size | Total Omega-3 (mg) | Primary Type of Omega-3 |
|---|---|---|---|
| Mackerel | 3.5 oz (100g) | ~2,600 (EPA+DHA) | EPA + DHA |
| Salmon (Farmed) | 3.5 oz (100g) | ~1,500 (EPA+DHA) | EPA + DHA |
| Herring | 3.5 oz (100g) | ~1,800 (EPA+DHA) | EPA + DHA |
| Chia Seeds | 1 oz (28g) | 5,060 (ALA) | ALA |
| Flaxseeds (Ground) | 1 tbsp | 2,350 (ALA) | ALA |
| Walnuts | 1 oz (28g) | 2,570 (ALA) | ALA |
| Anchovies | 3.5 oz (100g) | ~2,053 (EPA+DHA) | EPA + DHA |
| Sardines (Canned) | 3.5 oz (100g) | ~982 (EPA+DHA) | EPA + DHA |
Conclusion
When asking what food has the most omega-3, the answer depends on whether you are looking for the readily usable EPA and DHA or the plant-based ALA. Oily fish like mackerel, salmon, and herring offer the most concentrated source of EPA and DHA per serving, with mackerel often holding the top spot. For vegetarian and vegan options, seeds such as chia and flaxseeds are incredibly rich in ALA, though the conversion rate to EPA and DHA is inefficient. Including a variety of these foods in your diet, whether marine or plant-based, is key to reaping the benefits of these essential fatty acids for heart, brain, and overall health. For those with low dietary intake, supplements derived from fish oil or algae can also help bridge the nutritional gap.
