4 Foods With More Omega-3s Per Serving Than Fish

Omega-3 fatty acids in foods like fish, flaxseed, and walnuts support heart, brain, and overall health. While fish provides the most effective forms of omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—plant-based options like flaxseed offer alpha-linolenic acid (ALA), which the body can partially convert to those key omega-3s.

1. Flaxseed

Flaxseed: 2.35 grams (g) ALA in 1 tablespoon
Flaxseed oil: 7.26 g ALA in 1 tablespoon

In addition to fiber and magnesium, flaxseeds are one of the best sources of omega-3 fatty acids after fish and other seafood. When flaxseeds are pressed into oil, the omega-3 content is so high that flaxseed oil is often used as an omega-3 supplement.

2. Chia Seeds

Chia seeds: 5.06 g ALA in 1 ounce

Often described as a superfood, chia seeds contain fiber, minerals, antioxidants, and essential omega-3 fatty acids. Chia seeds can be sprinkled, mixed, or added to virtually any food or drink. Unlike flaxseeds, they don’t need to be pressed or ground to reap the benefits.

3. Walnuts

English walnuts: 2.57 g ALA in 1 ounce
Black walnuts: 0.76 g ALA in 1 ounce

Walnuts are often promoted for their heart health benefits. They are the only type of tree nut that serves as a solid source of ALA. While they’re versatile and can be eaten as a snack, topping, or ingredient, the type of walnut you’re consuming matters regarding omega-3 fatty acid content, with English walnuts providing three times the ALA as black walnuts.

4. Soybeans

Soybean oil: 0.92 g ALA in 1 tablespoon

Soybeans are a good source of protein, and they can be consumed in soybean oil to take advantage of their ALA content.

Who Should Consider Non-Fish Sources of Omega-3?

Omega-3 fatty acids are essential fats that can benefit your health in a variety of ways, including supporting:

• Chronic disease prevention, including cardiovascular disease
• Cognitive (brain) health
• Eye health
• Heart health
• Infant development
• Joint health

While omega-3s are highly concentrated in fish and other seafood, other food sources of the fatty acids, like nuts and seeds, may be a better option for some people. Consider plant-based options if you:

• Are concerned about fishing for environmental reasons
• Are limiting your exposure to heavy metals, like mercury, during pregnancy or other circumstances
• Follow a vegetarian or vegan diet
• Have an allergy to fish
• Prefer not to eat fish

Incorporating High Omega-3 Foods Into Your Diet

Omega-3s are naturally found in certain foods and are added to fortified food options. However, data suggests that many people likely don’t consume enough omega-3s.

In addition to incorporating fatty fish and other seafood into your diet, there are other ways to boost your intake of this essential fatty acid, such as:

• Nuts and seeds, like flaxseed, chia seeds, and walnuts
• Plant oils, such as flaxseed oil, soybean oil, and canola oil
• Fortified foods and drinks, like soy beverages, infant formulas, juices, certain types of eggs, and dairy products
• Leafy green vegetables, such as spinach and Brussels sprouts

A Word From Verywell

Omega-3 fatty acids are essential for your health. Try incorporating foods rich in omega-3s by adding flaxseed to smoothies, enjoying a handful of walnuts as a snack, or preparing grilled salmon for dinner.

When to Consider Supplements

Eating omega-3-rich foods is the ideal way to get your daily amount of the essential fatty acid, though some people may benefit from a supplement. Certain scenarios may call for an omega-3 supplement, which include:

• Consuming a vegetarian or vegan diet: Experts recommend a supplement to people who do not eat enough fish or other food sources of omega-3s. While foods that offer ALA can be converted to EPA and DHA, the body cannot always process them quite as efficiently. Plant-based omega-3 supplements (like algae oil) may be recommended.
• Having certain health conditions: Along with getting omega-3s from food, omega-3 supplements may also benefit people with health conditions, like heart disease or rheumatoid arthritis.
• Taking blood-thinning medications: Because omega-3s can interact with blood-thinning medications (anticoagulants), like Jantoven (warfarin), it’s considered good practice to check with a healthcare provider before starting supplements to ensure they are safe.