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Omega-3 foods

The 25 foods with the most EPA and DHA omega-3s per 100 g in our database, the 15 plant foods with the most ALA, and the 20 foods with the most EPA and DHA in a typical serving, with the share of the EFSA reference.

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Data
USDA FoodData Central

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How this list is built

Food provides three main omega-3s. Alpha-linolenic acid (ALA) comes mostly from some seeds, walnuts, and certain plant oils. EPA and DHA, the long-chain omega-3s, are found almost only in fish and seafood, especially oily fish. That is why there are three tables: EPA and DHA per 100 g, ALA per 100 g in plant foods, and EPA and DHA in a typical serving.

A script copies the values from the USDA FoodData Central entry each food page cites, per 100 g of the food as described (raw, cooked, or drained). Foods enter when their entry reports at least one of the three, and each table only lists values above zero, because a zero in that database can be a missing value. When an entry does not break out ALA and only gives total 18:3 fatty acids, we use that total, which in plant foods is almost all ALA. Condiments such as garlic or honey are left out; olive oil and butter are included.

EFSA considers 250 mg of EPA plus DHA a day an adequate intake for adults, and the percentage columns of the first and third tables use that figure. For ALA it sets 0.5% of dietary energy: on 2,000 calories a day, that is about 1.1 g, the figure the ALA table uses.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 25 foods with the most EPA and DHA per 100 g

25 foods ranked by milligrams of EPA plus DHA per 100 g, highest first, with the share of the EFSA reference (250 mg) in one serving.

  1. MackerelEPA + DHA 2,758 mg per serving · EFSA reference 1,103 % of 250 mg per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings2,298mg/100 g
  2. SalmonEPA + DHA 2,453 mg per serving · EFSA reference 981 % of 250 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings1,962mg/100 g
  3. Fresh anchoviesEPA + DHA 1,449 mg per serving · EFSA reference 580 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein1,449mg/100 g
  4. Sardines in tomato sauceEPA + DHA 838 mg per serving · EFSA reference 335 % of 250 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings1,396mg/100 g
  5. Canned jack mackerelEPA + DHA 984 mg per serving · EFSA reference 394 % of 250 mg per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings1,230mg/100 g
  6. Sardines in oilEPA + DHA 589 mg per serving · EFSA reference 236 % of 250 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings982mg/100 g
  7. Rainbow troutEPA + DHA 1,100 mg per serving · EFSA reference 440 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings733mg/100 g
  8. Sea bassEPA + DHA 893 mg per serving · EFSA reference 357 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density595mg/100 g
  9. SquidEPA + DHA 586 mg per serving · EFSA reference 234 % of 250 mg per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density488mg/100 g
  10. Smoked salmonEPA + DHA 225 mg per serving · EFSA reference 90 % of 250 mg per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings450mg/100 g
  11. MusselsEPA + DHA 441 mg per serving · EFSA reference 176 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density441mg/100 g
  12. Cooked octopusEPA + DHA 314 mg per serving · EFSA reference 126 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein314mg/100 g
  13. ShrimpEPA + DHA 276 mg per serving · EFSA reference 110 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest276mg/100 g
  14. Canned tuna in waterEPA + DHA 162 mg per serving · EFSA reference 65 % of 250 mg per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings270mg/100 g
  15. CodEPA + DHA 276 mg per serving · EFSA reference 110 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density184mg/100 g
  16. Fish cevicheEPA + DHA 233 mg per serving · EFSA reference 93 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density155mg/100 g
  17. Light tuna in oilEPA + DHA 77 mg per serving · EFSA reference 31 % of 250 mg per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings128mg/100 g
  18. ClamsEPA + DHA 107 mg per serving · EFSA reference 43 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density107mg/100 g
  19. Yellowfin tunaEPA + DHA 150 mg per serving · EFSA reference 60 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest100mg/100 g
  20. TilapiaEPA + DHA 137 mg per serving · EFSA reference 55 % of 250 mg per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density91mg/100 g
  21. EggEPA + DHA 32 mg per serving · EFSA reference 13 % of 250 mg per serving · Typical serving 55 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings58mg/100 g
  22. Scrambled eggsEPA + DHA 52 mg per serving · EFSA reference 21 % of 250 mg per serving · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestNutritious in small servings43mg/100 g
  23. Hard-boiled eggEPA + DHA 22 mg per serving · EFSA reference 9 % of 250 mg per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings43mg/100 g
  24. Lean lambEPA + DHA 40 mg per serving · EFSA reference 16 % of 250 mg per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in protein32mg/100 g
  25. Cooked chicken breastEPA + DHA 30 mg per serving · EFSA reference 12 % of 250 mg per serving · Typical serving 100 g (3.5 oz) · Satiety 4/5High in proteinEasy to digest30mg/100 g

Plant foods with the most ALA per 100 g

15 plant foods ranked by grams of alpha-linolenic acid (ALA) per 100 g, with the share of 1.1 g in one serving.

  1. FlaxseedsALA 2.28 g per serving · EFSA reference 205 % of 1.1 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density22.8g/100 g
  2. Chia seedsALA 2.67 g per serving · EFSA reference 240 % of 1.1 g per serving · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density17.8g/100 g
  3. WalnutsALA 2.27 g per serving · EFSA reference 204 % of 1.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density9.08g/100 g
  4. MargarineALA 0.27 g per serving · EFSA reference 24 % of 1.1 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density2.72g/100 g
  5. Olive oilALA 0.08 g per serving · EFSA reference 7 % of 1.1 g per serving · Typical serving 10 g (0.4 oz) · Satiety 1/5High energy density0.76g/100 g
  6. KaleALA 0.19 g per serving · EFSA reference 17 % of 1.1 g per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating0.38g/100 g
  7. Sesame seedsALA 0.03 g per serving · EFSA reference 3 % of 1.1 g per serving · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density0.38g/100 g
  8. EdamameALA 0.27 g per serving · EFSA reference 24 % of 1.1 g per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating0.36g/100 g
  9. PistachiosALA 0.07 g per serving · EFSA reference 7 % of 1.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density0.29g/100 g
  10. Flour tortillaALA 0.1 g per serving · EFSA reference 9 % of 1.1 g per serving · Typical serving 45 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density0.21g/100 g
  11. Brussels sproutsALA 0.26 g per serving · EFSA reference 23 % of 1.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.17g/100 g
  12. ArugulaALA 0.05 g per serving · EFSA reference 5 % of 1.1 g per serving · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating0.17g/100 g
  13. Cooked kidney beansALA 0.25 g per serving · EFSA reference 23 % of 1.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating0.17g/100 g
  14. Firm tofuALA 0.17 g per serving · EFSA reference 15 % of 1.1 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density0.17g/100 g
  15. White breadALA 0.07 g per serving · EFSA reference 6 % of 1.1 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/50.17g/100 g

Most EPA and DHA per typical serving

20 foods ranked by the milligrams of EPA plus DHA in a typical serving.

  1. MackerelEFSA reference 1,103 % of 250 mg per serving · Calories 246 kcal per serving · Typical serving 120 g (4 oz) · Satiety 3/5High in proteinNutritious in small servings2,758mg per serving
  2. SalmonEFSA reference 981 % of 250 mg per serving · Calories 260 kcal per serving · Typical serving 125 g (4.5 oz) · Satiety 3/5High in proteinNutritious in small servings2,453mg per serving
  3. Fresh anchoviesEFSA reference 580 % of 250 mg per serving · Calories 131 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in protein1,449mg per serving
  4. Rainbow troutEFSA reference 440 % of 250 mg per serving · Calories 212 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinNutritious in small servings1,100mg per serving
  5. Canned jack mackerelEFSA reference 394 % of 250 mg per serving · Calories 125 kcal per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings984mg per serving
  6. Sea bassEFSA reference 357 % of 250 mg per serving · Calories 146 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density893mg per serving
  7. Sardines in tomato sauceEFSA reference 335 % of 250 mg per serving · Calories 111 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings838mg per serving
  8. Sardines in oilEFSA reference 236 % of 250 mg per serving · Calories 125 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings589mg per serving
  9. SquidEFSA reference 234 % of 250 mg per serving · Calories 110 kcal per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in proteinEasy to digestLow energy density586mg per serving
  10. MusselsEFSA reference 176 % of 250 mg per serving · Calories 86 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density441mg per serving
  11. Cooked octopusEFSA reference 126 % of 250 mg per serving · Calories 164 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein314mg per serving
  12. ShrimpEFSA reference 110 % of 250 mg per serving · Calories 119 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest276mg per serving
  13. CodEFSA reference 110 % of 250 mg per serving · Calories 123 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density276mg per serving
  14. Fish cevicheEFSA reference 93 % of 250 mg per serving · Calories 95 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinLow energy density233mg per serving
  15. Smoked salmonEFSA reference 90 % of 250 mg per serving · Calories 59 kcal per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings225mg per serving
  16. Canned tuna in waterEFSA reference 65 % of 250 mg per serving · Calories 70 kcal per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings162mg per serving
  17. Yellowfin tunaEFSA reference 60 % of 250 mg per serving · Calories 164 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digest150mg per serving
  18. TilapiaEFSA reference 55 % of 250 mg per serving · Calories 144 kcal per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density137mg per serving
  19. ClamsEFSA reference 43 % of 250 mg per serving · Calories 86 kcal per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestLow energy density107mg per serving
  20. Light tuna in oilEFSA reference 31 % of 250 mg per serving · Calories 119 kcal per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings77mg per serving

How to use this list

According to the NIH Office of Dietary Supplements, your body can convert some ALA into EPA and then DHA, but only in very small amounts. Flaxseed, chia seeds, and walnuts provide ALA, fiber, and protein, but they do not replace fish as a source of EPA and DHA.

On a GLP-1 medication, oily fish fits the protein-first approach, but it is fattier than white fish, and fatty meals can make nausea worse, especially in the first weeks. A small serving that is grilled, baked, or canned usually sits better than a fried one, and the per-serving table shows that many servings of oily fish, canned included, cover the daily reference on their own.

If you eat little fish or follow a vegan diet, talk to your doctor before taking an omega-3 supplement, especially if you take medicines that affect blood clotting.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Plant Protein on GLP-1 Medications: How to Reach Your Target Without Meat.

Related tool

To spread these foods over a week of small meals, use the weekly menu for small appetites.

Other food rankings

Micronutrients and fats

Protein

Fiber

Calories and macros

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. European Food Safety Authority (EFSA).Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal 2010;8(3):1461 (adequate intakes for ALA and EPA + DHA). doi:10.2903/j.efsa.2010.1461.accessed .
  3. European Food Safety Authority (EFSA).DRV Finder: EFSA dietary reference values for adults (alpha-linolenic acid, EPA, and DHA).accessed .
  4. NIH Office of Dietary Supplements.Omega-3 fatty acids: fact sheet for consumers.accessed .