20 High Omega 3 Rich Foods List (Veg & Non-Veg)

I am very sure that, If you have ever looked into healthy food, definitely you would have come across omega-3 fatty acids. However, if you’re not familiar with omega-3 fatty acids, then they can be confusing.

Now you might have some questions like, What exactly are they? How are they beneficial to your health? What’s the best place to look for them? Let me answer these queries for you.

Omega-3 fatty acids are unsaturated fatty acids that your body can’t make properly (or at all), yet it is certainly required for a variety of tasks by your body.

Omega-3 fatty acids are essential for heart, brain, and eye health. They also aid in the immune system, digestion, and reproductive health.

Because the body is unable of synthesizing omega-3 fatty acids on its own, they are referred to as “essential” fatty acids. As a result, we must rely on omega-3 foods to provide these incredibly important fats in our diets.

Alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) are the three forms of “omega-3s”. DHA and EPA, which can be found in seafood like salmon and sardines, are the best sources.

On the other hand, ALA can be found in a variety of plant foods, such as nuts and seeds, as well as high-quality animal products such as beef.

Benefits of Omega 3 fatty acids:

  • They help in defending against oxidative stress, which causes cell and tissue damage.
  • They keep blood sugar levels in check (preventing diabetes).
  • Omega 3 fatty acids help in mood enhancement and depression prevention.
  • They help in having an attentive mind and also help in learning by sharpening the mind.
  • Irritable bowel syndrome and ulcerative colitis are among the digestive disorders that can be treated with their help.
  • They lower the cancer risk and prevents cancer recurrence.

After knowing so many benefits, you might be curious to know about the food items through which we can get Omega 3 fatty acids in our diet. So today in this article, we will be talking about food items that are rich in Omega 3 fatty acids. Let us begin!

20 High Omega 3 Rich Foods List ( Veg & Non-Veg)

High Omega 3 Rich Foods

1. Mackerel Fish 2670mg per 100 grams
2. Salmon Fish Per 100 grams of farmed salmon has 2.3 grams | Per 100 grams of wild salmon has 2.2 grams.
3. Herring Fish 1.5 grams per 3-ounce serving. 
4. Cod liver oil 890 mg per teaspoon
5. Sea Bass 0.51 grams in a 3-ounce serving.
6. Blue Fin Fish 2260 mg per 100 grams.
7. Sardines 2 grams per 3-ounce serving.
8. Shrimp 325 mg to 375 mg in 4 ounces.
9. Oyster 585 mg per 3-ounce serving.
10. Anchovies  1.4 grams in 3 ounces serving.
11. Caviar  1046 mg per tablespoon(16grams).
12. Trouts  868 mg per 3.5 ounce serving.

1. Mackerel Fish

mackerel fish

Nowadays, the truth is that majority of people do not eat food that is rich in omega-3 fatty acids. The best way to consume more omega-3 fatty acids is by adding oily fish to your diet. Mackerel is one of them.

It is a good source of protein as well as it is high in omega-3 fatty acids and contains a high concentration of vital vitamins and minerals.

This fatty fish is one of the most nutritious seafood options available, plus it’s short and sweet. Omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) (docosahexaenoic acid) are abundantly present in them. Per 100 grams, it contains 2670 mg of omega-3 fatty acid.

2. Salmon Fish

salmon fish

As we all know that salmon is a very popular fish due to its nutritional value. Salmon is high in protein, magnesium, potassium, selenium, and vitamin B, among other nutrients.

However, there is a difference between the omega-3 present in wild salmon as well as in farmed salmon. Per 100 grams of farmed salmon has 2.3 grams of omega 3 fatty acids and per 100 grams of wild salmon has 2.2 grams of omega 3 fatty acids.

3. Herring Fish

Herring fish

Although herring is a medium-sized fish, it is high in vitamins and minerals. It also contains a high amount of omega-3 fatty acids. This fish is largely found in cold parts of the North Atlantic.

People living in England mostly prefer eating smoked herring for breakfast. Talking about its omega-3 fatty acid content, it contains 1.5 grams per 3-ounce serving.

4. Cod Liver Oil

Cod Liver Oil

From its name, only you can get an idea that this oil is taken from the livers of cod fish. This oil is strong in omega-3 fatty acids as well as vitamins D and A, and therefore it is estimated that it delivers, 170 percent of the Daily Value (DV) in a single tablespoon.

As a result, one tablespoon of cod liver oil is more than enough to meet your nutritional needs for three essential nutrients. Talking about omega-3 fatty acid content in it, one teaspoon contains 890 mg of omega-3 fatty acids.

5. Sea Bass

Sea Bass fish

These are the fishes that are commonly found in Japan. They have large mouth and straight tails. It provides a high amount of protein as well. It has moist, soft tender, and buttery flesh.

For people who do not like “fishy taste” sea bass can be a good option for them. Talking about the content of omega-3 fatty acids in it, 0.51 grams in a 3-ounce serving is present.

6. Blue Fin Fish

Blue Fin Fish

It is one of the most expensive as well as prestigious fish that you can get in the market. The reason behind its high demand is its tasty fatty meat.

It has a characteristic medium-full flavor with huge flakes and a solid, “meaty” texture. It tastes best as sushi or when grilled. 2260 mg per 100 grams of omega-3 fatty acids is present.

7. Sardines

Sardines fish

These fishes are small in size and are named after Sardinia, which is an island situated in Italy because they are abundantly found there. These fishes are highly packed with nutrients and can even help you by preventing various cardiac problems.

Not only this but these fishes are also recommended for pregnant women as they have a high amount of calcium present in them.

Sardines are excellent sources of omega 3 fatty acids and therefore can help you in preventing hypertension, (high blood pressure). 2 grams per 3-ounce serving of omega 3 fatty acid is present in it.

8. Shrimp


Shrimp is widely accepted due to its high omega-3 fatty acid presence. Although it is high in cholesterol, however, due to the presence of more omega-3 fatty acids, it helps in reducing heart problems. 325 mg to 375 mg in 4 ounces of omega 3 fatty acids is present in it.

9. Oyster


If you are a non-vegetarian, oyster is one of the highly nutritious food that you can eat. It might surprise you but let me tell you that, oyster contains more zinc than anything else on this planet.

It’s your wish whether you want to eat oysters as a snack or a whole meal. 585 mg per 3 ounce serving omega-3 fatty acid is present in it.

10. Anchovies

Anchovy fish

Anchovies are little oily fish that can be purchased dried or canned. Anchovies can be inserted inside olives, or can also be used as pizza and salad toppings, and are usually consumed in very little portions.

They are also used to spice a variety of foods. Let me tell you that the omega-3 fatty acid content in it is: 1.4 grams in a 3-ounce serving.

11. Caviar


It is made up of fish eggs. It is basically unfertilized fished eggs. Caviar is commonly used in little amounts as an appetizer, taster, or garnish and is widely regarded as a fancy food item.

Caviar is high in omega-3 fatty acids and is an excellent source of choline. 1046 mg per tablespoon(16grams), omega 3 fatty acid is present in it.

12. Trouts

Trout fish

These are the freshwater fishes that are most commonly found in cold lakes and rivers. They are mostly rich in proteins and contain all important amino acids.

Not only this, but they also contain a high amount of omega-3 fatty acids. 868 mg per 3.5 ounces serving, omega 3 fatty acid is present in it.

After knowing so much about the non-vegetarian food items that are rich in omega 3 fatty, let us now know about the omega 3 fatty acid-rich vegetarian food items.

1. Chia Seeds 5 grams per ounce.
2. Flax Seeds 1.8 grams per tablespoon.
3. Hemp Seeds 3000 mg in 30 grams.
4. Walnuts 2.5 grams per ounce.
5. Edamame 0.28 grams per half-cup.
6. Kidney Beans 0.10 grams per half-cup.
7. Soybean Oil 0.92 grams per tablespoon
8. Canola Oil 9 to 11 %

1. Chia Seeds

Chia seeds

Chia seeds are not only rich in proteins but also contain a high amount of omega-3 fatty acids and fibers as well. These seeds are very beneficial for health as they reduce the risk of developing health problems.

For people who have cardiac problems, try including this in your diet as it can reduce your blood pressure. Apart from this, they also maintain blood sugar levels and are also beneficial for our bones. It contains 5 grams per ounce, of omega-3 fatty acid.

2. Flax Seeds

Flax seeds

They are the richest whole food source of alpha-linolenic acid, an omega-3 fat (ALA). Flax seed is also high in fiber, magnesium, and other vitamins and minerals.

When compared to most other oily plant seeds, the seeds contain a high omega-6 to omega-3 ratio. In order to extract oil from them, these little brown or yellow seeds are frequently ground, milled, or pressed. 1.8 grams per tablespoon of omega-3 fatty acid is present in it.

3. Hemp Seeds

Hemp seeds

These seeds are rich in proteins, magnesium, and iron. As per many types of research, these seeds are good for the heart as well as for your skin. You can get these seeds easily in any supermarket. 3000 mg of omega-3 fatty acid is present in 30 grams.

4. Walnuts


Walnuts are a high-fiber, high-nutrient food. They are also high in copper, manganese, and vitamin E, as well as other essential nutrients.

Make sure not to remove the skin, as it contains the majority of the phenol antioxidants found in walnuts, which have vital health advantages. 2.5 grams of omega-3 fatty acid is present per ounce.

5. Edamame

Edamame Beans

Edamame beans are a type of immature soybean that is popular in Japan. They are high in omega-3 fatty acids and a good source of plant-based protein.

Edamame beans can be boiled or steamed and used in salads or as a side dish. 0.28 grams of omega-3 fatty acids are present per half-cup.

6. Kidney Beans

Kidney beans

You might be aware that these beans are a very good source of proteins. However, let me tell you that they also contain a good amount of omega-3 fatty acids in them.

You can either eat them as a meal or can also take them as side dishes. People even prefer to make curries of these beans. 0.10 grams of omega-3 fatty acids are present per half-cup.

7. Soybean Oil

Soybean Oil

In Asia, soybean oils are used almost in all countries. People there use this oil for cooking. This oil is rich in potassium, and magnesium and is also a good source of vitamin K. 0.92 grams of omega-3 fatty acids are present per tablespoon.

8. Canola Oil

Canola Oil

This oil is prepared by crushing canola seeds. Canola oil is generally regarded as a healthy oil due to its low saturated fat content and high monounsaturated fat content.

Monounsaturated and polyunsaturated fats both help to lower cholesterol and reduce the risk of heart disease. It also contains a good amount of omega-3 fatty acids. It contains 9 to 11 percent of omega-3 fatty acids in it.

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So these were the top 20 high omega 3 rich foods list, we have covered all the veg and non-veg foods sources. If you liked this article then please share it.

Also if you want to know about other fiber-rich items you can read our other articles in the diet and nutrition category.

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