Nutrient guide
Omega-3-Rich Foods: Top Sources Ranked, Plus How Much You Need
Fatty fish, seafood, flaxseed, chia, walnuts, soy and plant oils, ranked by grams of EPA + DHA or ALA per serving using USDA data, with daily needs by age, mercury-smart fish choices, vegan options and supplement safety notes.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Omega-3s at a glance
- Three main types: alpha-linolenic acid (ALA), found mainly in plant foods, and the long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fish and other seafood (NIH ODS).
- ALA is essential: your body cannot make it, so it must come from food. The body converts some ALA to EPA and then DHA, but only to a very limited extent (reported rates under 15%), so eating EPA and DHA directly is the only practical way to raise their levels in the body (NIH ODS).
- Why they matter: omega-3s are building blocks of cell membranes throughout the body, and DHA is especially concentrated in the retina, brain and sperm. They also provide energy and are used to make signaling molecules that act on the cardiovascular, pulmonary, immune and endocrine systems (NIH ODS).
- Where fish get them: EPA and DHA are made by microalgae and build up in fish through the food chain, which is why fatty, cold-water fish such as salmon, mackerel, tuna, herring and sardines are the richest sources (NIH ODS).
- Top sources per serving here: farmed Atlantic salmon, Atlantic herring and Pacific and jack mackerel for EPA plus DHA; flaxseed oil, chia seeds and hulled hemp seeds for ALA.
How much omega-3 do you need?
When the Institute of Medicine (now the National Academy of Medicine) last reviewed omega-3s, there was not enough evidence to set a Recommended Dietary Allowance, so it set Adequate Intakes (AIs) instead. From age 1 on, the AIs apply only to ALA, the one omega-3 that is essential: 1.6 g a day for men and 1.1 g for women, 1.4 g in pregnancy and 1.3 g while breastfeeding. Infants have an AI of 0.5 g of total omega-3s. No intake recommendation has been set for EPA, DHA or other long-chain omega-3s (NIH ODS).
Most people in the U.S. get enough ALA: in NHANES 2011 to 2012, adults 20 and older averaged 1.59 g a day (women) and 2.06 g (men) from food. EPA and DHA are a different story, averaging only about 90 mg a day from food in adults and about 40 mg in children and teens (NIH ODS). For EPA and DHA, advice is framed around seafood: the Dietary Guidelines for Americans recommend at least 8 ounces of seafood a week for adults on a 2,000-calorie diet, and 8 to 12 ounces a week of a variety of lower-mercury seafood during pregnancy and breastfeeding (FDA). American Heart Association advisories, summarized by NIH, recommend one to two servings of seafood a week, and about 1 g a day of EPA plus DHA, preferably from oily fish, for people with existing coronary heart disease.
Fish and seafood ranked by EPA + DHA (per serving)
| Food | Serving | EPA + DHA (g) | EPA (g) | DHA (g) | kcal |
|---|---|---|---|---|---|
| Salmon, Atlantic, farmed, cooked | 3 oz (85 g) | 1.82 | 0.59 | 1.24 | 175 |
| Herring, Atlantic, cooked | 3 oz (85 g) | 1.71 | 0.77 | 0.94 | 173 |
| Mackerel, Pacific and jack, cooked | 3 oz (85 g) | 1.57 | 0.56 | 1.02 | 171 |
| Salmon, Atlantic, wild, cooked | 3 oz (85 g) | 1.56 | 0.35 | 1.21 | 155 |
| Sablefish (black cod), cooked | 3 oz (85 g) | 1.52 | 0.74 | 0.78 | 212 |
| Whitefish, cooked | 3 oz (85 g) | 1.37 | 0.35 | 1.03 | 146 |
| Sardines, Pacific, canned in tomato sauce, drained | 3 oz (85 g) | 1.19 | 0.45 | 0.73 | 157 |
| Mackerel, Atlantic, cooked | 3 oz (85 g) | 1.02 | 0.43 | 0.59 | 223 |
| Salmon, pink, canned, drained | 3 oz (85 g) | 0.92 | 0.28 | 0.63 | 117 |
| Salmon, coho, wild, cooked | 3 oz (85 g) | 0.90 | 0.34 | 0.56 | 118 |
| Bluefish, cooked | 3 oz (85 g) | 0.84 | 0.27 | 0.57 | 135 |
| Trout, rainbow, wild, cooked | 3 oz (85 g) | 0.84 | 0.40 | 0.44 | 128 |
| Sardines, Atlantic, canned in oil, drained | 3 oz (85 g) | 0.83 | 0.40 | 0.43 | 177 |
| Trout, rainbow, farmed, cooked | 3 oz (85 g) | 0.74 | 0.22 | 0.52 | 143 |
| Tuna, white (albacore), canned in water, drained | 3 oz (85 g) | 0.73 | 0.20 | 0.53 | 109 |
| Salmon, sockeye, cooked | 3 oz (85 g) | 0.73 | 0.25 | 0.48 | 133 |
| Mussels, blue, cooked | 3 oz (85 g) | 0.66 | 0.23 | 0.43 | 146 |
| Sea bass, cooked | 3 oz (85 g) | 0.65 | 0.18 | 0.47 | 105 |
| Anchovies, canned in oil, drained | 1 oz (about 7) (28.35 g) | 0.58 | 0.22 | 0.37 | 60 |
| Oysters, eastern, wild, cooked | 3 oz (85 g) | 0.53 | 0.30 | 0.23 | 87 |
| Crab, Alaska king, cooked | 3 oz (85 g) | 0.35 | 0.25 | 0.10 | 82 |
| Shrimp, cooked | 3 oz (85 g) | 0.23 | 0.11 | 0.12 | 101 |
| Tuna, light, canned in water, drained | 3 oz (85 g) | 0.19 | 0.02 | 0.17 | 73 |
| Lobster, northern, cooked | 3 oz (85 g) | 0.17 | 0.10 | 0.07 | 76 |
| Scallops, cooked | 3 oz (85 g) | 0.15 | 0.06 | 0.09 | 94 |
| Cod, Pacific, cooked | 3 oz (85 g) | 0.14 | 0.04 | 0.10 | 72 |
| Tilapia, cooked | 3 oz (85 g) | 0.11 | 0.00 | 0.11 | 109 |
| Tuna, yellowfin, cooked | 3 oz (85 g) | 0.10 | 0.01 | 0.09 | 110 |
| Catfish, channel, farmed, cooked | 3 oz (85 g) | 0.08 | 0.02 | 0.06 | 122 |
Plant foods ranked by ALA (per serving)
| Food | Serving | ALA (g) | % of AI (women / men) | kcal |
|---|---|---|---|---|
| Flaxseed oil | 1 tbsp (13.6 g) | 7.26 | 660% / 454% | 120 |
| Chia seeds | 1 oz (28.35 g) | 5.05 | 460% / 316% | 138 |
| Hemp seeds, hulled | 3 tbsp (30 g) | 2.61 | 237% / 163% | 166 |
| Walnuts, English | 1 oz (14 halves) (28.35 g) | 2.57 | 234% / 161% | 185 |
| Flaxseed, whole | 1 tbsp (10.3 g) | 2.35 | 214% / 147% | 55 |
| Flaxseed, ground | 1 tbsp (7 g) | 1.60 | 145% / 100% | 37 |
| Walnut oil | 1 tbsp (13.6 g) | 1.41 | 129% / 88% | 120 |
| Canola oil | 1 tbsp (14 g) | 1.28 | 116% / 80% | 124 |
| Soybean oil | 1 tbsp (13.6 g) | 0.92 | 84% / 58% | 120 |
| Black walnuts | 1 oz (28.35 g) | 0.76 | 69% / 47% | 175 |
| Mayonnaise, regular | 1 tbsp (13.8 g) | 0.74 | 67% / 46% | 94 |
| Tofu, firm (calcium sulfate) | ½ cup (126 g) | 0.73 | 67% / 46% | 181 |
| Soybeans, mature, boiled | ½ cup (86 g) | 0.51 | 47% / 32% | 148 |
| Pecans | 1 oz (19 halves) (28.35 g) | 0.28 | 25% / 17% | 196 |
| Edamame, frozen, prepared | ½ cup (77.5 g) | 0.28 | 25% / 17% | 94 |
| Refried beans, canned, vegetarian | ½ cup (121 g) | 0.21 | 19% / 13% | 100 |
| Brussels sprouts, boiled | ½ cup (78 g) | 0.13 | 12% / 8% | 28 |
Choosing fish: more omega-3s, less mercury
Seafood contains varying amounts of methylmercury. FDA and EPA’s advice for people who might become or are pregnant or breastfeeding and for children ages 1 to 11 sorts fish into three groups (advice revised October 2021):
- Best Choices (eat 2 to 3 servings a week if pregnant or breastfeeding, where a serving is 4 ounces) include anchovy, Atlantic mackerel, herring, oyster, salmon, sardine, freshwater trout, canned light tuna (including skipjack), whitefish, shrimp, scallop, cod, tilapia, crab, lobster and catfish.
- Good Choices (1 serving a week) include albacore (white) tuna, canned and fresh or frozen, yellowfin tuna, Spanish mackerel, sablefish, bluefish, Chilean sea bass, halibut and snapper.
- Choices to Avoid because of the highest mercury levels: king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna.
For children, FDA suggests 2 servings a week from the Best Choices list, with a serving of about 1 ounce at ages 1 to 3, 2 ounces at 4 to 7, 3 ounces at 8 to 10 and 4 ounces at age 11. If you eat fish caught by family or friends, check local fish advisories. NIH notes that many studies show the benefits of eating seafood during pregnancy outweigh the potential risks, and that U.S. agencies encourage pregnant women to choose lower-mercury fish such as salmon, anchovies, sardines, Pacific oysters and trout. Many of the fish highest in EPA and DHA in our table, including salmon, herring, sardines, anchovies, Atlantic mackerel and trout, are Best Choices.
Vegetarian or vegan? Omega-3 options
Plant foods supply plenty of ALA: flaxseed and flaxseed oil, chia seeds, walnuts, hemp seeds, canola and soybean oils, and soybeans and tofu (NIH ODS, MedlinePlus). Harvard’s Nutrition Source calls ALA an important source of omega-3s for people who have a fish allergy or eat a vegan diet, while noting that because conversion to EPA and DHA is limited, it is still uncertain whether ALA alone can provide optimal omega-3 intakes. Some brands of eggs, yogurt, juices, milk and soy beverages are fortified with DHA and other omega-3s, so check labels (NIH ODS).
Algal oil is the main vegan source of preformed DHA. NIH says algal oil supplements usually provide around 100 to 300 mg of DHA, and some contain EPA too; in a small study, DHA from algal oil was as bioavailable as DHA from cooked salmon. For more plant-based planning, see our guide to plant-based protein sources and our vitamin B12-rich foods list, another nutrient vegans need to plan for.
Supplements: fish oil, krill oil and algal oil
A typical fish oil supplement provides about 1,000 mg of fish oil containing 180 mg EPA and 120 mg DHA, but doses vary widely, so read the label for the actual EPA and DHA amounts (NIH ODS). Cod liver oil also contains vitamins A and D. Omega-3 supplements have not been found to contain mercury, because it is removed during processing. Supplements come in several forms (natural or re-esterified triglycerides, free fatty acids, ethyl esters and, in krill oil, phospholipids); some forms are absorbed a bit better than others, but all of them raise blood EPA and DHA levels.
Do you need one? Harvard’s Nutrition Source notes that research strongly supports eating fatty fish weekly for heart protection, but many large clinical trials have not shown that omega-3 supplements give the same benefit. According to NIH, the American Heart Association does not recommend omega-3 supplements for people who do not have high cardiovascular risk; for people with existing coronary heart disease it suggests about 1 g a day of EPA plus DHA, preferably from oily fish, with supplements considered under a physician’s direction.
What the research shows
Most omega-3 research has focused on EPA and DHA. NIH ODS summarizes the evidence this way: eating fish and other seafood as part of a balanced diet promotes heart health, especially when it replaces less healthy foods. Fish oil and other long-chain omega-3 supplements lower triglyceride levels and might reduce the risk of some cardiovascular outcomes, especially in people who eat little omega-3, and the evidence for supplements is stronger in people with existing coronary heart disease than in healthy people. A 2020 Cochrane Review of 86 trials found that long-chain omega-3s lowered triglycerides by about 15% and slightly reduced cardiovascular deaths and coronary heart disease events, but did not affect overall deaths, cardiovascular events, stroke or arrhythmia. To manage high triglyceride levels, the American Heart Association concludes that 4 g a day of prescription omega-3s lowers levels.
In pregnancy, DHA builds up rapidly in the baby’s brain and retina in the third trimester. NIH notes that long-chain omega-3 supplements, particularly DHA, have been shown to reduce the risk of preterm and early preterm birth, although trials have not shown consistent benefits for infant cognition or vision. For more on the science, read our articles on omega-3 benefits and sources and omega-3 deficiency signs and risks, and see our foods for heart health and foods for brain health.
⚠️ Safety, high doses and medicines
No upper limit, but high doses have effects: no Tolerable Upper Intake Level has been set for omega-3s. The Institute of Medicine noted that high doses of EPA and DHA (900 mg a day of EPA plus 600 mg of DHA or more for several weeks) might reduce immune function, and that 2 to 15 g a day might increase bleeding time. The European Food Safety Authority considers long-term use of up to about 5 g a day of EPA plus DHA from supplements safe, and FDA has concluded that supplements providing no more than 5 g a day of EPA and DHA are safe when used as recommended. FDA also says supplement labels should not recommend more than 2 g a day of EPA and DHA. Two large trials found that 4 g a day of omega-3 supplements for several years slightly increased the risk of atrial fibrillation in people with or at high risk of cardiovascular disease (NIH ODS).
Side effects of omega-3 supplements are usually mild: unpleasant taste, bad breath, heartburn, nausea, digestive discomfort, diarrhea, headache and odorous sweat (NIH ODS).
Warfarin and other anticoagulants: fish oil can have antiplatelet effects at high doses and might prolong clotting times when taken with warfarin, although most research indicates that 3 to 6 g a day of fish oil does not significantly change anticoagulant status. Prescribing information for omega-3 medicines advises monitoring INR in people who also take anticoagulants (NIH ODS). If you take a blood thinner or any other regular medicine, talk with your health care provider before starting an omega-3 supplement, and don’t stop or change a prescribed medicine on your own.
Easy ways to eat more omega-3s
- Have fatty fish twice a week: our sheet-pan salmon with vegetables is a 1-pan dinner (trout or Arctic char work too). Canned salmon and sardines are handy pantry options; see our guide to eating healthy on a budget.
- Stir chia seeds into breakfast: try our berry chia pudding or overnight oats with berries, which use chia seeds.
- Add walnuts: sprinkle them on a Greek yogurt berry parfait or mix a batch of our nut and seed trail mix. Browse more healthy nuts and seeds.
- Cook with canola or soybean oil and add ground flaxseed to oatmeal, yogurt or smoothies. See our guide to healthy fats and oils.
- Use soy foods: our tofu vegetable stir-fry adds ALA from tofu, and edamame makes an easy snack. For more ideas, see our healthy snacks.
Common questions
Which foods are highest in omega-3s?
For EPA and DHA, the omega-3s with the most research behind them, fatty fish lead. In USDA data, 3 ounces of cooked farmed Atlantic salmon has about 1.82 g of EPA plus DHA, Atlantic herring about 1.71 g, Pacific and jack mackerel about 1.57 g and wild Atlantic salmon about 1.56 g; sablefish, whitefish, sardines and Atlantic mackerel follow. For the plant omega-3 ALA, 1 tablespoon of flaxseed oil has about 7.26 g, 1 ounce of chia seeds about 5.05 g and 1 ounce of English walnuts about 2.57 g. ALA and EPA/DHA are not interchangeable, so compare each list separately.
How much omega-3 do I need a day?
The only official targets are Adequate Intakes (AIs) for ALA: 1.6 g a day for men and 1.1 g for women, 1.4 g in pregnancy and 1.3 g while breastfeeding (NIH ODS). There is no official daily amount for EPA and DHA. Instead, the Dietary Guidelines for Americans recommend at least 8 ounces of seafood a week for adults (summarized by FDA), and 8 to 12 ounces a week of lower-mercury seafood during pregnancy and breastfeeding. NIH reports that most Americans already get enough ALA, but EPA and DHA from food average only about 90 mg a day in adults.
Can I get enough omega-3s from plant foods?
Plant foods can cover the AI for ALA: good sources include flaxseed, chia seeds, walnuts, canola and soybean oils, and soy foods. Getting EPA and DHA from ALA is harder: NIH notes that the body converts ALA to EPA and then DHA only to a very limited extent, with reported rates of less than 15%, and Harvard’s Nutrition Source says it is still uncertain whether ALA alone can provide optimal omega-3 intakes. Algal oil supplements, made from algae, usually provide about 100 to 300 mg of DHA and are a vegan option; a small study found their DHA as bioavailable as DHA from cooked salmon (NIH ODS). If you are vegetarian or vegan and pregnant, the Dietary Guidelines advise asking your health care provider whether you need an EPA/DHA supplement.
Should I take fish oil instead of eating fish?
For most healthy people, food comes first. NIH concludes that eating fish and other seafood as part of a balanced diet promotes heart health, especially when it replaces less healthy foods, while the evidence that supplements protect the heart is stronger for people who already have coronary heart disease than for healthy people. Harvard’s Nutrition Source notes that many large trials have not shown that omega-3 supplements give the same protection as eating fish. The American Heart Association, as summarized by NIH, does not recommend omega-3 supplements for people without high cardiovascular risk. Talk with your clinician before starting one, especially if you take a blood thinner.
Which fish are high in omega-3s but low in mercury?
Several fish are on the FDA/EPA “Best Choices” list for mercury and are also among the better EPA plus DHA sources in our table: salmon, herring, sardines, Atlantic mackerel, freshwater trout and anchovies. Oysters, shrimp and canned light tuna are Best Choices too, but they are lower in omega-3s. Albacore (white) tuna, yellowfin tuna, Spanish mackerel and sablefish are “Good Choices” (eat 1 serving a week if you are pregnant or breastfeeding). FDA advises those who are pregnant or breastfeeding and young children to avoid king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna.
Related on HealAtlas
Sources
- NIH Office of Dietary Supplements: Omega-3 Fatty Acids Fact Sheet for Health Professionals (updated August 22, 2025)
- U.S. Food and Drug Administration: Advice about Eating Fish (advice revised October 2021)
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Omega-3 Fatty Acids: An Essential Contribution
- NIH MedlinePlus: Omega-3 fats – Good for your heart (reviewed April 30, 2026)
- USDA FoodData Central (SR Legacy) nutrient data