10 Highest Omega-3 Foods That You Shouldn’t Avoid!

Omega-3 Fatty Acid is one of the most important nutrients that our mind and body need for multiple benefits. It can improve our brain & eye health, can reduce the risk of heart diseases, can reduce the inflammation in body especially in the muscles after workout and many more. That is why, bodybuilders also consume Omega-3 in their diet for faster muscle recovery. A healthy adult should consume at least 1,050 to 1,500 mg of Omega-3 fatty acids per day. So, if you want to consume a proper amount of Omega-3 in daily basis then here in this article, we have listed 10 highest Omega-3 foods from which you can include some of them in your diet. Omega-3 is mainly found in the fatty fishes and high fat plant foods. Anyway, let’s know all the highest Omega-3 foods in detail.

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Mackerels are small and fatty fish which are smoked and eaten with whole fillets in most of the countries in the world. One good size of Mackerel is 90 grams in weight and contains over 4 grams of Omega-3 fatty acids which makes it one of the highest Omega-3 foods in the world. One 3.5-ounce or 100 grams serving of Mackerels provides 4,580 mg of Omega-3 which is unbelievably great. Moreover, these fish are rich in other nutrients such as Vitamin B12 and Selenium.


Salmon is one of the most popular and nutrient-dense food on the entire planet. It contains high quality protein, high amount of Omega-3, large amounts of Vitamin D and some other B Vitamins. That’s why, Salmon is quite common in the daily diet of bodybuilders and athletes. And Omega-3? Well, a 100 grams or 3.5-ounce serving of Salmon provides 2,150 mg of Omega-3 fatty acids. So, it is also one of the highest Omega-3 foods that you should include in your daily diet.

Cod liver oil

Cod liver oil simply known as fish oil is more of a food supplement than an actual food. It contains more Omega-3 fatty acids than most other animal food or food supplements in the world! One tablespoon of Cod liver oil is 12 gram and it contains a whopping 2,438 mg of Omega-3! How amazing, isn’t it? So, one tablespoon of Cod liver oil is all you need to fulfil your daily need of Omega-3 fatty acids in your body. Moreover, it also contains significant amount of Vitamin A & D that can help to fulfil your daily needs of Vitamins. So, start consuming this magical food supplement from today to get all the Omega-3 you need.


Another fatty fish is in our list of highest Omega-3 foods. Herring is a small to medium sized fatty and oily fish. It is mostly precooked and then sold as a canned snack just like Tuna. Anyway, Herring is also rich in Omega-3, Vitamin B12 and Selenium. A 3.5-ounce or 100 gram serving of Herring provides 2,150 mg of Omega-3 fatty acids which is quite same like Salmon. So, here you get another heathy Omega-3 rich food to include in your diet.


Sardines are the smallest group of fish in this list of fatty fishes rich in Omega-3. They are small, oily and often consumed as an appetizer or snack in most countries. But, what most people don’t know is that Sardines are very nutritious because they contain almost every nutrient your body needs! Unbelievable, right? Omega-3 is one of them. A 100 gram or 3.5-ounce serving of Sardines provides 982 mg of Omega-3 fatty acids which is decent in amount. So, sardines are another option to add in your diet if you want to focus on fulfilling your daily Omega-3 need.


Caviar is mainly the fish roe or eggs which is often widely considered as a luxurious food item. It is mostly used in very small quantities as an appetizer or taster. Caviar is rich in choline and Omega-3 fatty acids especially Omega-3 because a 100-gram or 3.5-ounce serving of caviar can provide 6,450 mg of Omega-3 which is undoubtedly an eye-popping quantity. So, it is surely one of the highest Omega-3 foods that you can consider adding in your diet to fulfil your daily need of Omega-3.

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So, now that we are done with fatty fishes and all the animal food items that are rich in Omega-3, let’s turn our attention to some plant sources of Omega-3. Anyway, starting with Flaxseeds; these seeds are, oily, small and brown or yellow in colour. They are often pressed in the mills to extract oil. But, do you know that Flaxseeds are by far the richest source of the Omega-3 fatty acids?! Because, one tablespoon of whole flaxseed (10 grams) provides more than 2,340 mg of Omega-3 and if it is flaxseed oil then, one tablespoon of oil which is only 13 grams  provides a whopping 7,260 mg of Omega-3! It’s an insane amount, right? Which is why, Flaxseed oil is also used as Omega-3 supplement just like Cod liver oil.

But hold up! Keep in mind that all the plant sources of Omega-3 provides Omega-3 ALA which is the inferior type of Omega-3. So, even though the amount of Omega-3 is huge, its benefits might not be as prominent as other Omega-3 types like DHA & EPA found in the fatty fishes and other sea foods.

Chia seeds

Another plant source Chia seeds are also one of the highest Omega-3 foods you don’t want to miss. One ounce or 28 grams of Chia seeds contains 5,050 mg of Omega-3 ALA which is also noteworthy. Moreover, one ounce of Chia seeds also contains 5 grams of protein including all the essential amino acids. So, it could be a decent appetizer or snack for people who wants to gain muscle. Furthermore, these nutritious seeds are also rich in manganese, selenium, magnesium and a few other nutrients.


Who doesn’t love walnuts? These tasty appetizer snacks are loaded with fiber and other nutrients like manganese, Vitamin E, copper and obviously, Omega-3 fatty acids. Anyway, speaking of Omega-3, per ounce (28 gram) of Walnuts can provide 2,570 mg of Omega-3 ALA which proves it is an excellent source and obviously one of the highest Omega-3 foods that you can choose to include in your diet.

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Soybeans are very popular food item among vegan peoples because of their nutrition values as they are good source of fiber and vegetable protein. But very few people know that they are also very rich in Omega-3, riboflavin, folate, vitamin K, magnesium, and potassium. Speaking of Omega-3, 100 grams or 3.5 ounces of soybeans contain 1,440 mg of Omega-3 ALA which is pretty decent in amount and you can easily add this nutritious food item in your daily diet to reach your daily need of Omega-3.


Therefore, these are the 10 highest Omega-3 foods from which you can choose a few of your preferable ones to add in your daily diet. If you are already having some of these foods unknowingly in your diet then you will definitely meet daily needs of Omega-3. We would recommend you to try to focus more on having animal sources like fatty fishes and sea foods unless you are a vegan because they have the Omega-3 DHA & EPA so you will get the ultimate benefits from the best type of Omega-3. However, if you don’t eat or don’t want to eat any of these food items that we have listed above then you should try Omega-3 supplements like the capsule versions of fish oil which you don’t even need to taste. Hopefully, this sorts out all the queries regarding Omega-3. Anyway, in the end, we hope that you have found this article about highest Omega-3 foods helpful enough. If it really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.

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