10 Popular Foods Rich In Omega-3 Fatty Acids

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10 Popular Foods Rich In Omega-3 Fatty Acids | Real Food RN

There is a lot of hype around omega-3 fatty acids. The body does not produce these, so we depend on outside sources for them. Some of the best sources are seafood like salmon and sardines. People usually turn to supplementation to get their daily dose of omega-3 fats. The recommended daily allowance is around 1000 milligrams of EPA/DHA and 4000 milligrams of ALA/EPA/DHA combined.

But, there are quite a few foods rich in omega-3 fatty acids that you can add into your weekly rotation to ensure you are getting the recommended amounts. Here is a list of 10 of them.

10 Popular Foods Rich In Omega-3 Fatty Acids

10 Popular Foods Rich In Omega-3 Fatty Acids | Real Food RN


Fish are one of the richest sources of omega-3 foods available. Salmon is a superfood because it is extremely nutrient-dense. It is a lean source of protein, as well as magnesium, potassium, and vitamins. It is also rich in omega-3, with half a fillet (around 100 grams) containing about 2260mg-4000mg.


Herring is quite popular as a canned snack. It can also be smoked and precooked, which makes it easy to eat. It is popular breakfast food in certain countries and is a rich source of vitamin D and selenium. There are about 1800mg of omega-3 acids in 100grams.


Flaxseeds are seeds of the flax plant. They are often ground or crushed to extract the oil. Flaxseed is so potent that is used as an omega-3 supplement. Flaxseeds are also very high in fiber, vitamin E, magnesium, and other nutrients. They contain 2338 mg of omega-3 per tablespoon for the seeds and 7196 mg per tablespoon of the oil. You can find them here

Chia Seeds

Chia seeds, like flaxseeds, are some of the best sources of omega-3s apart from seafood. They are nutritious as they contain calcium, phosphorus, and other essential elements. A single spoonful of chia seeds contains around 2 grams of protein and 8 amino acids. The omega-3 content is 4915 mg for every 28 grams. You can find them here.


Walnuts are a favorite with everyone, whether they are raw or in a batch of brownies. Did you know walnuts are loaded with fiber and packed with omega-3s? They are also a great source of copper, manganese, and vitamin E. They are fairly common and are quite easy to incorporate into your diet. Omega-3 content of walnuts is 2542 mg per ounce, which is a typical serving of 6 to


Soybeans are one of the richest sources of protein in plants. They are also high in fiber. Other nutrients they contain are riboflavin, vitamin K, and potassium. Soybeans contain both omega-3 and omega-6 fatty acids. Omega-3 contents are 1241 mg in half a cup, or 1443 mg per 100 grams. I don’t generally recommend the consumption of soy, due to its estrogenic effects, but fermented soy is okay in small amounts. 

10 Popular Foods Rich In Omega-3 Fatty Acids | Real Food RN


Oysters, like most shellfish, are some of the most nutritious foods you will find. Oysters contain high amounts of zinc. 100 grams of oysters contain about 600% of your recommended allowance of zinc, 200% of your allowance of copper, and 300% of your allowance of vitamin B 12 per day. In addition to this, they are also great sources of omega-3s. There is about 565 mg of omega-3 in 6 oysters (about 672 mg per 100 grams).

Cod Liver Oil

Cod liver oil is one of the most widely consumed supplements in the world. It is made from fish liver extracts. It is full of omega-3 fatty acids and has plenty of Vitamin D and A. A tablespoon of cod liver oil meets your daily requirement of these nutrients. There is 2664 mg of omega-3s in a single tablespoon. I recommend Green Pastures Fermented Cod Liver oil. If you buy it HERE and use coupon code REALFOOD at checkout you will save 10% off your entire order. 


Mackerels are small fishes and are high in fat. They are commonly eaten for breakfast and are usually canned. They are rich in nutrients with a 100gram serving containing your daily recommended allowance of B12 and selenium. They are also convenient as they are easily available and ready to eat. There is 4107 mg of omega-3 in one piece (about 5134 mg per 100 grams).

10 Popular Foods Rich In Omega-3 Fatty Acids | Real Food RN

Hemp Seeds

Hemp seeds are seeds of the hemp plant. These seeds are versatile and can be added to virtually everything. In addition to omega-3 acids, they are also good sources of iron, zinc, and potassium. There is 1,000 mg of omega-3 in one tablespoon. So, there you have it, ten of the best sources of omega-3 fatty acids you can find. What are you waiting for? Make sure to include them in your diet. You can find them here.

Which of these Foods Rich In Omega-3 Fatty Acids are your favorites? I would love to hear about how you include them in your diet in the comments below!

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10 Popular Foods Rich In Omega-3 Fatty Acids | Real Food RN

Author Bio: Vineetha Reddy. Being a regular practitioner and adviser of everything related to health, fitness and yoga, I also have begun to write and contribute to this knowledge ecosystem. I strongly believe that the organic food you find in your pantry provide the best benefits for good health. Follow me for my best ideas and solutions: Twitter Facebook

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Hi! I'm Kate.

Registered Nurse. Mom. Real Foodie.

Welcome to Real Food RN! A blog with the mission to empower you to live your healthiest life possible, starting today.



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