Nutrient guide
Foods high in omega-3
Fatty fish such as salmon, herring and mackerel provide EPA and DHA; chia seeds, flaxseed and walnuts provide ALA. Here are 15 common foods ranked by omega-3 per serving.
What are omega-3 fatty acids?
Omega-3s are a family of polyunsaturated fats. The main ones are ALA, found in plant foods such as chia seeds, flaxseed and walnuts, and EPA and DHA, found mainly in fish and seafood. The body can turn only a small amount of ALA into EPA and DHA.
Omega-3s are part of the membranes around every cell in the body and are used to make signaling molecules. The body cannot make ALA, so it has to come from food.
How much omega-3 do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 1.1 g | 1.6 g |
| 31–50 years | 1.1 g | 1.6 g |
| 51 years and older | 1.1 g | 1.6 g |
Type of value: Adequate Intake (AI) for ALA, the plant omega-3. There is no U.S. reference value for EPA or DHA. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Omega-3 in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Chia seeds | 1 oz (28 g) | 5.1 | 18 |
| Hulled hemp seeds | 3 tbsp (30 g) | 2.6 | 8.7 |
| Walnuts | 1 oz (28 g) | 2.6 | 9.1 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 2.2 | 2.6 |
| Farmed Atlantic salmon (cooked) | 3 oz (85 g) | 2.1 | 2.4 |
| Atlantic herring (cooked) | 3 oz (85 g) | 1.9 | 2.2 |
| Ground flaxseed | 1 tbsp (7 g) | 1.6 | 23 |
| Canola (rapeseed) oil | 1 tbsp (14 g) | 1.3 | 9.1 |
| Sardines canned in oil (with bones) | 3 oz (85 g) | 1.3 | 1.5 |
| Atlantic mackerel (cooked) | 3 oz (85 g) | 1.2 | 1.4 |
| Mussels (cooked) | 3 oz (85 g) | 0.74 | 0.87 |
| Firm tofu (calcium-set) | ½ cup (126 g) | 0.73 | 0.58 |
| Oysters (cooked) | 3 oz (85 g) | 0.69 | 0.81 |
| Soybeans (cooked) | ½ cup (86 g) | 0.51 | 0.6 |
| Alaska king crab (cooked) | 3 oz (85 g) | 0.39 | 0.46 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Omega-3 here is the total of ALA, EPA, DPA and DHA as listed by USDA. Where USDA gives only total 18:3 fatty acids (walnuts and flaxseed, for example), that value is counted as ALA.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170554, 170148, 170187, 171998, 175168, 175117, 169414, 172336, 175139, 175120, 174217, 172475, 171980, 174271, 174202.
How to see your own omega-3 intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Omega-3 is one of four micronutrients on the Track Macro dashboard, shown as a share of your own target next to fiber, potassium and magnesium.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much omega-3 do adults need per day?
The U.S. reference values are for ALA: 1.1 g a day for women and 1.6 g for men. There is no official daily amount for EPA and DHA.
Which foods are highest in omega-3?
Among the foods in the table, chia seeds (5.1 g), hulled hemp seeds (2.6 g), and walnuts (2.6 g) have the most per serving. Per 100 g, the most concentrated are ground flaxseed (23 g), chia seeds (18 g), and canola (rapeseed) oil (9.1 g).
How can I track my omega-3 intake?
Log your meals in Track Macro. Omega-3 appears on the dashboard against your own target, and the free All nutrients view shows it today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.