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25 Best Sources of Omega-3s

Here's how to get your fill of this all-important nutrient that can protect your brain and help fight off inflammation.

25 Best Sources of Omega-3s

25 Best Sources of Omega-3s

Here's how to get your fill of this all-important nutrient that can protect your brain and help fight off inflammation.

Omega-3 fatty acids have been touted as a miracle nutrient that can help ward off chronic diseases such as heart disease and diabetes, fight inflammation, and even protect your brain—a study published in Nutritional Neuroscience found that omega-3s may be beneficial for Alzheimer’s disease patients at the onset of symptoms.

There are three types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). DHA and EPA are found in fish and other seafood, while ALA is found in plant and plant-based oils. To calculate omega-3 content of the following foods, we consulted the USDA’s food database and added up the total of ALA, DHA, and EPA for each one.

With the health benefits of omega-3 widely known, people have been stocking up on supplements to get their daily intake. But you don’t need to hit up your local health food stores to get your fill; omega-3 supplements may be ineffective, anyway. Instead, incorporate these foods into your diet to get the National Institutes of Health-recommended 1,100 milligrams for women (1,600 milligrams for men) serving per day.

Be sure to also check out our list of the 30 Best Anti-Inflammatory Foods to really ward off chronic disease.

1

Walnuts

walnuts
Shutterstock

Omega-3 payoff: 2,656 mg per ¼ cup, shelled

2

Chia Seeds

chia seeds Shutterstock

Omega-3 payoff: 2,140 mg per Tbsp (12 grams)

3

Wild Salmon

salmon Shutterstock

Omega-3 payoff: 3,428 mg in half a fillet (198 grams)

4

Sardines

sardines
Shutterstock

Omega-3 payoff: 2,205 mg per cup ( canned in oil, drained)

5

Flax Seeds

Flax seeds in a wooden spoon Shutterstock

Omega-3 payoff: 2,350 mg per Tbsp

6

Flaxseed Oil

Flaxseed and oil Shutterstock

Omega-3 payoff: 7,258 mg per Tbsp

7

Fontina Cheese

fontina cheese
Shutterstock

Omega-3 payoff: 448 mg per 2-ounce serving

8

Mackerel

mackerel Shutterstock

Omega-3 payoff: 2,753 mg per fillet (about 4 ounces)

9

Omega-3 Eggs

carton eggs Shutterstock

Omega-3 payoff: 225 mg per egg

10

Firm Tofu

tofu
Shutterstock

Omega-3 payoff: 495 mg per 3-ounce serving (85 grams)

11

Canola Oil

canola oil Sergey Gavrik

Omega-3 payoff: 1,279 mg per 1 Tbsp

12

Navy Beans

navy beans Shutterstock

Omega-3 payoff: 1,119 mg per 1 cup (raw)

13

Natto

natto
Shutterstock

Omega-3 payoff: 642 mg per ½ cup

14

Herring

herring Shutterstock

Omega-3 payoff: 1,674 mg per 3.5 oz (100 grams)

15

Oysters

Oysters Shutterstock

Omega-3 payoff: 720 mg per 3.5 oz (100 grams)

16

Grass-Fed Beef

grass-fed beef
Shutterstock

Omega-3 payoff: 152 mg per 6-ounce steak

17

Anchovies

Shutterstock

Omega-3 payoff: 587 mg per 1 ounce (canned in oil, drained)

18

Mustard Seed

mustard seed
Shutterstock

Omega-3 payoff: 239 mg per Tbsp (ground)

19

Caviar

caviar Shutterstock

Omega-3 payoff: 2,098 mg per 2 Tbsp (32 grams)

20

Soybeans

soybeans Shutterstock

Omega-3 payoff: 671 mg per ½ cup (dry roasted)

21

Winter Squash

hubbard squash
Shutterstock

Omega-3 payoff: 332 mg per 1 cup hubbard squash

22

Purslane

Purslane Shutterstock

Omega-3 payoff: 300 mg per ½ cup

23

Wild Rice

wild rice Shutterstock

Omega-3 payoff: 240 mg per ½ cup (uncooked)

24

Red Lentils

red lentils
Shutterstock

Omega-3 payoff: 480 mg per cup (raw)

25

Hemp Seeds

hemp seeds Shutterstock

Omega-3 payoff: 1,000 mg per 1 Tbsp