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

I have seen the majority of people who has some sort of misconception regarding foods containing omega-3 fatty acids. However let me tell you that, it offers numerous significant health advantages, and those misconceptions should be avoided when you hear the word “fatty acids.”

Before proceeding further let me tell you that, what are omega-3 fatty acids? And what is their benefit to our body? Omega-3 fatty acids are vital nutrients that protect our health in a number of ways.

The body needs omega-3 fatty acids to perform a number of essential processes. The three primary forms of omega-3 fatty acids—are ALA, EPA, and DHA.

These are important fatty acids that are classified as polyunsaturated fatty acids. They help in lowering our blood pressure and are most effective at preventing cardiovascular disease.

They lessen the formation of plaque in our arteries. They also aid in preventing people’s irregular cardiac rhythm.

Today in this article, we will be talking about the food items that are available in India and are rich in omega-3 fatty acids. So here we go!

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

Omega 3 Rich Foods List in India












First, we will see the vegetarian food items that have a high amount of omega-3 fatty acids followed by non-vegetarian items.

1. Chia Seeds 4915 mg per ounce serving.
2. Hemp Seeds 6,000 mg of ALA per ounce serving.
3. Flax Seeds 7,196 mg per tablespoon
4. Mustard Seeds 100 milligrams per teaspoon 
5. Cauliflower 37 mg in a cup.
6. Soybean 510 mg per half-cup serving
7. Walnuts  2542 mg in 28 grams of walnut
8. Spinach  370 milligrams per 100 grams.
9. Brussels Sprouts 135 mg in 78 grams
10. Rajma 0.10 g of ALA per half cup.
11. Canola Oil 1,300 mg per tablespoon

1. Chia Seeds

Chia seeds

If you follow a vegan or vegetarian diet, chia seeds are an absolute necessity for you. It has a wide variety of nutrients. You can get dietary fibers, protein, calcium, phosphorus, manganese, zinc, vitamin A, and magnesium from one spoon of chia seeds.

Not only this, but chia seeds are also rich in omega-3 fatty acids. Chia seeds contain 4915 mg of omega-3 fatty acids per serving (about one ounce). It is among the richest plant-based sources.

Due to the reason that chia seeds are so adaptable, you may use them in a wide range of dishes. To get your day started in the morning, you can soak them in water overnight.

To ensure that smoothies, salads, bread, and jam are nutrient-rich, start adding chia seeds to them. In India, chia seeds can be easily bought from any supermarket.

2. Hemp Seeds

Hemp seeds

Hemp seeds are exceptionally nutrient-dense and abundant in good lipids and vital fatty acids. They provide both necessary and polyunsaturated fatty acids.

They also include gamma-linolenic acid, which has a 3:1 ratio of omega-6 to omega-3 and is good for your health. Linoleic acid (omega-6) and alpha-linolenic acid are the two essential fatty acids that are abundant in hemp seeds.

Talking about its omega-3 fatty acids content, 6,000 mg of ALA omega-3 fatty acids or 375–545 percent of the daily required intake, can be found in one ounce (28 grams) of hemp seeds.

3. Flax Seeds

Flax seeds

Flax seed is rich in alpha-linolenic acid (ALA). These seeds can be easily purchased from the market. In order to boost your diet with omega-3 fatty acids, you should try to include flax seeds in your diet.

Omega-3 fatty acids can be obtained in single servings of flax seeds (2338 mg). Not only this, but you also receive other nutrients like magnesium, vitamin E, and fiber at the same time from it.

In contrast to other plant seeds that produce oil, flax seeds have a relatively high omega 6 to omega 3 ratio. 7,196 mg of omega-3 fatty acids are present per tablespoon.

4. Mustard Seeds

Mustard Seeds

They contain a lot of omega-3 fatty acids and help in boosting our metabolism. They also help in reducing inflammation. They are most effective for asthma attacks and rheumatoid arthritis.

Mustard seeds are even high in selenium and help to regulate blood pressure. If we talk about their omega-3 composition, 100 milligrams per teaspoon of omega-3 fatty acid is present in mustard seeds.

5. Cauliflower


As we all know that cauliflower is a cruciferous vegetable, due for this reason cauliflower naturally contains a lot of fiber and vitamin B. Cauliflower also contains phytonutrients and antioxidants.

These can help in preventing cancer. Cauliflower includes choline, which is important for memory and learning, fiber which helps in losing weight and digestion and also contains a number of other essential nutrients.

Omega-3 fatty acids found in cauliflower help to maintain a healthy heart. 37 mg of omega-3 fatty acids are present in a cup.

6. Soybean



If you are a vegetarian then let me tell you that, one of the best sources of omega-3 fatty acids is soybeans. They contain a good amount of fiber and proteins.

They are also a great source of folate, riboflavin, vitamin K, magnesium, and potassium. Omega-6 fatty acids are also abundant in soybeans.

Soybeans are one of the healthiest options for vegetarians. 510 mg of omega-3 fatty acids are present per half-cup serving.

7. Walnuts


They are delicious and nutritious snacks that are good in flavor. Your body can receive significant amounts of vitamin E, manganese, copper, and other essential plant chemicals from them.

Keep in mind that you eat your walnuts as a whole because the skin contains a lot of phenol antioxidants. Seven walnuts or one meal (28 grams) will provide you with 2542 mg of omega-3 fatty acids.

Apart from this you can also use walnut oil to stir-fry or sauté vegetables in place of olive oil. It offers ten times more omega-3 fatty acids than other sources.

8. Spinach


Spinach is a nutrient-dense vegetable that is high in calcium, phosphorus, copper, magnesium, potassium, manganese, iron, protein, fiber, and vitamins E, A, C, and K.

Spinach helps to increase mental intelligence and memory, and reduce the risk of heart disease. It also controls blood pressure and gives us more energy. It is rich in Omega-3 fatty acids. 370 milligrams of omega-3 can be found in 100 grams of spinach.

9. Brussels Sprouts

Brussels sprouts

Brussels sprouts are a vegetarian food that is rich in omega-3 fatty acids. It is nutrient- and antioxidant-rich. They might help you in cancer prevention.

They are a good source of fiber and vitamin K, which is very important for bone metabolism and blood clotting. There is an ALA type of omega-3 fatty acids in Brussels sprouts.

They lessen inflammation and reduce insulin resistance. They also help in keeping blood sugar levels in a healthy range.

In India, these are found in Himachal Pradesh, Jammu-Kashmir, Uttar Pradesh, Nilgiri of Tamil Nadu, and Maharashtra. 135 mg of omega-3 fatty acids are present in 78 grams.

10 Rajma (Kidney Beans)


One of the most popular beans to add to meals or serve as a side dish in India is the kidney bean. In India, kidney beans are popularly known as Rajma and they can be eaten with rice or added to curries. Each half-cup of these has 0.10 g of ALA.

11. Canola Oil

Canola Oil

Let me tell you the fact that none of the vegetable cooking oils you use has as much omega-3 fatty acid content as canola oil. You can obtain 1,300 mg of fatty acid from a tablespoon of canola oil.

This makes it the perfect component for cooking any dish. You may use this oil for baking, cooking, and stir-frying without having to worry about it losing its nutritional worth.

Non-Vegetarian Food Items:

1. Eggs 340 milligrams of ALA per egg / 75 to 100 milligrams of DHA per egg
2. Salmon Fish 1 gram in a 3.5-ounce serving
3. Sardine Fish 2 grams in a 3-ounce serving
4. Mackerel Fish 5 grams in 90 grams of fish
5. Cod Liver Oil 890 mg per teaspoon (5 ml)
6. Shrimp 25 -375 milligrams per 4-ounce serving.
7. Herring Fish 1.5 grams per 3 ounces.
8. Oysters  585 mg per 3 ounces .
9. Fish oil  180 mg EPA per 1000mg serving / 120 mg DHA per 1000mg serving

1. Eggs


One of the best sources of omega-3 fatty acids for non-vegetarians is an egg. Calcium, vitamins, and iron are all abundant in eggs. Alpha-linolenic acid (ALA), which is an important omega-3 fatty acid is present in it.

Not only this but the other omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are also found in eggs.

Talking about its omega-3 fatty acids content, 340 milligrams of ALA and 75 to 100 milligrams of DHA can be found in an egg.

2. Salmon Fish

salmon fish

Not only this fish is rich in vitamin D, but it is also a fantastic source of protein, phosphorus, and Omega-3 fatty acids. Salmon has a lot of EPA and DHA, which are the two types of omega-3 fatty acids mentioned above.

These fats present in this fish, have a variety of cardiovascular benefits and also help in lowering inflammation.

Salmon consumption can reduce the risk of heart attack, excessive blood pressure, arrhythmia, and embolism. A 3.5-ounce serving of salmon contains about 1 gram of omega-3 fatty acid.

3. Sardine Fish

Sardines fish

This fish is a particularly good source of omega-3 fatty acids. Both fresh and tinned versions of them are edible. They contain fats that are highly beneficial to our general health and well-being.

Sardines have one of the greatest content of omega-3 fatty acids and the lowest content of mercury of any fish, providing 2 grams of omega-3s every 3-ounce meal. They also help in keeping our bones healthy as they are a wonderful source of calcium and vitamin D.

4. Mackerel Fish

mackerel fish

These little fatty fish are delicious and are a great source of omega-3 fatty acids. You can add them into your diet, by smoking them and eating them all at once for breakfast. Additionally, 100 grams of mackerel contain twice as much vitamin B12 as your body requires.

It also takes into account your body’s daily dietary requirement for selenium. You may use this fish in a variety of recipes by making gravy or frying it.

Talking about its omega-3 fatty acids content, in 90 grams of fish around 5 grams of omega-3 fatty acid is present.

5. Cod Liver Oil

Cod Liver Oil

You must add cod liver oil to the list of supplements you intake if you want to make sure your body obtains all the essential elements.

Codfish liver is used to extract the oil, which is then preserved in capsules or other forms. If we talk about its omega-3 fatty acids content, one teaspoon (5 ml) of cod liver oil provides 890 mg of Omega-3 fatty acids.

6. Shrimp


As we all know that our health benefits from having a protein that is low in calories and high in minerals. The shrimp contain little carbohydrates. They have antioxidants that slow down aging.

It contains selenium, which helps in the prevention of several cancers. It also provides us with omega-3 fatty acids. Four ounces of shrimp provide about 325 -375 milligrams of omega-3 fatty acids.

7. Herring Fish

Herring fish

The name for the medium-sized, oily herring is Kippers which is typically served with eggs. They are also known as smoked herrings. They help in protecting our hearts from various diseases.

These fish also helps in various functions of our brains by keeping them healthy. They aid in reducing inflammation, which is beneficial for arthritis. Talking about its omega-3 fatty acids content, 1.5 grams of omega-3s is present per 3-ounce serving.

8. Oysters


People either adore oysters or dislike them. All three of the main types of omega-3s are present in oysters. Make sure you only consume completely cooked ones and avoid any that are raw or uncooked. In addition to having a lot of zinc, they also strengthen our immune system.

They strengthen our bones and aid in the treatment of acne and rashes. Places that are rich in oyster beds and some of the suitable areas where you can get oysters in India are Kerala.

Ashtamudi and Vembanad lakes, Cochin backwaters, Munambam estuary & nearby areas of Sathar Island, Estuaries, and the creeks of Dharmadam, Valapatnam, Nileswaram, and Chandragiri.

Talking about their omega-3 fatty acids content, 585 mg of omega-3 fatty acids is present in a 3-ounce serving.

9. Fish Oil

Fish Oil

It is a good source of omega-3 fatty acids among meals high in omega-3 for pregnancy. There are three different kinds of omega-3s in the diet, and fish oil contains two of them and they are EPA and DHA (docosahexaenoic acid) (eicosapentaenoic acid).

Fish oil can be obtained either through dietary supplementation or by having fish in your diet. Fish oil helps in treating or preventing a number of illnesses, including rheumatoid arthritis, excessive cholesterol, and heart disease.

Fish oil like cod liver oil is deficient in vitamins D and vitamin A. 1,000 mg of fish oil, contains 180 mg EPA and 120 mg DHA in it.


So these were the 20 high omega 3 rich foods list in India, we hope that now you know both the vegetarian and non-vegetarian sources.

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