Foods high in omega-3 (per serving)
100 whole foods ranked by omega-3 per common serving, from USDA FoodData Central. Seeds, flaxseed leads with 5.51 g per 1 oz, followed by Seeds, chia seeds (5.05 g) and Nuts, walnuts (2.57 g).
Omega-3 fatty acids: ALA from plant foods (flax, chia, walnuts) and EPA and DHA from fish and seafood. The Adequate Intake for ALA is 1.6 g a day for men and 1.1 g for women; there is no FDA Daily Value, so no %DV is shown.
Top 10 at a glance
Top 10 foods highest in omega-3
- Seeds, flaxseed1 oz (28 g) · 151 kcal5.51 g
- Seeds, chia seeds (dried)1 oz (28 g) · 138 kcal5.05 g
- Nuts, walnuts (english)1 oz (14 halves) (28 g) · 185 kcal2.57 g
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal2.46 g
- Fish, salmon (Atlantic, farmed, cooked, dry heat)3 oz (85 g) · 175 kcal1.92 g
- Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat)3 oz (85 g) · 171 kcal1.62 g
- Fish, tuna (fresh, bluefin, cooked, dry heat)3 oz (85 g) · 156 kcal1.28 g
- Fish, sardine (Atlantic, canned in oil, drained solids with bone)3 oz (85 g) · 177 kcal1.26 g
- Mollusks, oyster (Pacific, cooked, moist heat)3 oz (85 g) · 139 kcal1.22 g
- Salmon, sockeye (canned, total can contents)3 oz (85 g) · 130 kcal1.09 g
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for omega-3.
| # | Food | Group | Serving | Omega-3 (g) | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 5.51 | 19.42 | 151 |
| 2 | Seeds, chia seeds (dried) | Nuts and seeds | 1 oz (28 g) | 5.05 | 17.83 | 138 |
| 3 | Nuts, walnuts (english) | Nuts and seeds | 1 oz (14 halves) (28 g) | 2.57 | 9.08 | 185 |
| 4 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 2.46 | 8.68 | 157 |
| 5 | Fish, salmon (Atlantic, farmed, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 1.92 | 2.26 | 175 |
| 6 | Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 1.62 | 1.91 | 171 |
| 7 | Fish, tuna (fresh, bluefin, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 1.28 | 1.5 | 156 |
| 8 | Fish, sardine (Atlantic, canned in oil, drained solids with bone) | Fish and seafood | 3 oz (85 g) | 1.26 | 1.48 | 177 |
| 9 | Mollusks, oyster (Pacific, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 1.22 | 1.44 | 139 |
| 10 | Salmon, sockeye (canned, total can contents) | Fish and seafood | 3 oz (85 g) | 1.09 | 1.28 | 130 |
| 11 | Fish, halibut (greenland, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 1.05 | 1.23 | 203 |
| 12 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 1.03 | 0.6 | 296 |
| 13 | Fish, trout (rainbow, wild, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 1 | 1.18 | 128 |
| 14 | Peanut butter with omega-3, creamy | Legumes | 2 tbsp (32 g) | 0.94 | 2.93 | 195 |
| 15 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 0.91 | 0.59 | 188 |
| 16 | Peppers, sweet (green, sauteed) | Vegetables | 1 cup chopped (115 g) | 0.89 | 0.77 | 133 |
| 17 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 0.73 | 0.58 | 181 |
| 18 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 0.7 | 0.82 | 146 |
| 19 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 0.64 | 0.35 | 254 |
| 20 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 0.61 | 0.25 | 151 |
| 21 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 0.6 | 0.34 | 189 |
| 22 | Turkey, skin (from retail parts, from dark meat, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.59 | 0.69 | 352 |
| 23 | Turkey, whole (skin (light and dark), roasted) | Meat and poultry | 3 oz (85 g) | 0.57 | 0.68 | 390 |
| 24 | Turkey, skin from whole ((light and dark), with added solution, roasted) | Meat and poultry | 3 oz (85 g) | 0.57 | 0.68 | 383 |
| 25 | Onions, yellow (sauteed) | Vegetables | 1 cup chopped (87 g) | 0.57 | 0.66 | 107 |
| 26 | Lamb, Australian (imported, fresh, seam fat, cooked) | Meat and poultry | 3 oz (85 g) | 0.53 | 0.62 | 471 |
| 27 | Lamb, New Zealand (imported, Intermuscular fat, cooked) | Meat and poultry | 3 oz (85 g) | 0.52 | 0.61 | 507 |
| 28 | Beans, french (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 0.51 | 0.29 | 228 |
| 29 | Nuts, formulated (wheat-based, all flavors except macadamia, without salt) | Nuts and seeds | 1 oz (28 g) | 0.5 | 1.78 | 183 |
| 30 | Crustaceans, shrimp (mixed species, canned) | Fish and seafood | 3 oz (85 g) | 0.47 | 0.55 | 85 |
| 31 | Crustaceans, crab (blue, crab cakes, home recipe) | Fish and seafood | 3 oz (85 g) | 0.45 | 0.53 | 132 |
| 32 | Lamb, rib (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 0.44 | 0.52 | 307 |
| 33 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 0.44 | 0.37 | 42 |
| 34 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 0.43 | 0.5 | 193 |
| 35 | Beef, rib (shortribs, separable lean and fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0.43 | 0.5 | 400 |
| 36 | Tempeh | Legumes | 1 cup (166 g) | 0.41 | 0.25 | 319 |
| 37 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 0.38 | 0.21 | 255 |
| 38 | Lamb, shoulder (whole (arm and blade), separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0.36 | 0.42 | 292 |
| 39 | Lamb, loin (separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.36 | 0.42 | 263 |
| 40 | Beef, New Zealand (imported, intermuscular fat, cooked) | Meat and poultry | 3 oz (85 g) | 0.33 | 0.39 | 476 |
| 41 | Potato pancakes | Vegetables | 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (37 g) | 0.32 | 0.87 | 99 |
| 42 | Beans, navy (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (182 g) | 0.32 | 0.18 | 255 |
| 43 | Nuts, pecans (oil roasted, without salt added) | Nuts and seeds | 1 oz (15 halves) (28 g) | 0.29 | 1.03 | 203 |
| 44 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds (304 g) | 0.29 | 0.1 | 365 |
| 45 | Beans, pinto (mature seeds, canned, solids and liquids, low sodium) | Legumes | 1 cup (240 g) | 0.28 | 0.12 | 197 |
| 46 | Radish seeds, sprouted (raw) | Vegetables | 1 cup (38 g) | 0.27 | 0.72 | 16 |
| 47 | Potato puffs, frozen (oven-heated) | Vegetables | 1 cup (128 g) | 0.26 | 0.21 | 246 |
| 48 | Beef, top sirloin (steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 0.26 | 0.3 | 266 |
| 49 | Lamb, leg (sirloin half, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.26 | 0.3 | 248 |
| 50 | Plantains, green (fried) | Fruits | 1 cup (118 g) | 0.26 | 0.22 | 365 |
| 51 | Chicken, canned (no broth) | Meat and poultry | 3 oz (85 g) | 0.25 | 0.3 | 157 |
| 52 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 0.25 | 0.29 | 126 |
| 53 | Duck, domesticated (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.25 | 0.29 | 286 |
| 54 | Beef, chuck (blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 0.23 | 0.27 | 305 |
| 55 | Chicken, stewing (dark meat, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0.23 | 0.27 | 219 |
| 56 | Beef, tenderloin (roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.23 | 0.27 | 281 |
| 57 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | Vegetables | 1 cup, mashed (236 g) | 0.23 | 0.1 | 71 |
| 58 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 0.23 | 0.26 | 19 |
| 59 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 0.23 | 0.13 | 254 |
| 60 | Cheese, fontina | Dairy and eggs | 1 oz (28 g) | 0.22 | 0.79 | 110 |
| 61 | Nuts, pine nuts (pinyon, dried) | Nuts and seeds | 1 oz (28 g) | 0.22 | 0.79 | 178 |
| 62 | Chicken, broilers or fryers (back, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.22 | 0.26 | 255 |
| 63 | Chicken, stewing (meat and skin, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0.22 | 0.26 | 242 |
| 64 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 0.21 | 0.12 | 63 |
| 65 | Lima beans, immature seeds (raw) | Vegetables | 1 cup (156 g) | 0.21 | 0.14 | 176 |
| 66 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 0.5 cup (126 g) | 0.21 | 0.17 | 98 |
| 67 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, canned, plain) | Legumes | 1 cup (240 g) | 0.21 | 0.09 | 185 |
| 68 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 0.21 | 0.24 | 76 |
| 69 | Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 0.21 | 0.24 | 219 |
| 70 | Broadbeans, immature seeds (raw) | Vegetables | 1 cup (109 g) | 0.21 | 0.19 | 78 |
| 71 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 0.2 | 0.13 | 65 |
| 72 | Cheese, roquefort | Dairy and eggs | 1 oz (28 g) | 0.2 | 0.7 | 105 |
| 73 | Beef, round (top round, separable lean and fat, trimmed to 1/8" fat, choice, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 0.2 | 0.23 | 226 |
| 74 | Turkey, all classes (back, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.2 | 0.23 | 207 |
| 75 | Hummus, commercial | Legumes | 2 tbsp (30 g) | 0.19 | 0.64 | 71 |
| 76 | Pork, ground (72% lean / 28% fat, cooked, crumbles) | Meat and poultry | 3 oz (85 g) | 0.19 | 0.22 | 334 |
| 77 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 0.19 | 0.07 | 299 |
| 78 | Milk, buttermilk (fluid, whole) | Dairy and eggs | 1 cup (245 g) | 0.19 | 0.08 | 152 |
| 79 | Quinoa, cooked | Grains | 1 cup (185 g) | 0.18 | 0.1 | 222 |
| 80 | Turkey, retail parts (wing, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.18 | 0.22 | 200 |
| 81 | Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) | Dairy and eggs | 1 cup (244 g) | 0.18 | 0.07 | 149 |
| 82 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 0.18 | 0.07 | 104 |
| 83 | Chicken, stewing (meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 0.18 | 0.21 | 201 |
| 84 | Chicken, broilers or fryers (neck, meat and skin, cooked simmered) | Meat and poultry | 3 oz (85 g) | 0.18 | 0.21 | 210 |
| 85 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 0.18 | 0.09 | 63 |
| 86 | Blueberries, frozen (unsweetened) | Fruits | 1 cup, unthawed (155 g) | 0.17 | 0.11 | 79 |
| 87 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 0.17 | 0.05 | 202 |
| 88 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 0.17 | 0.2 | 21 |
| 89 | Squash, summer (zucchini, includes skin, cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (180 g) | 0.17 | 0.09 | 27 |
| 90 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 0.17 | 0.09 | 41 |
| 91 | Spinach souffle | Vegetables | 1 cup (136 g) | 0.16 | 0.12 | 234 |
| 92 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | Vegetables | 1 cup (210 g) | 0.16 | 0.08 | 227 |
| 93 | Wild rice, cooked | Grains | 1 cup (164 g) | 0.16 | 0.1 | 166 |
| 94 | Raspberries, raw | Fruits | 1 cup (123 g) | 0.15 | 0.13 | 64 |
| 95 | Mollusks, scallop ((bay and sea), cooked, steamed) | Fish and seafood | 3 oz (85 g) | 0.15 | 0.18 | 94 |
| 96 | Goose, domesticated (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 0.15 | 0.18 | 259 |
| 97 | Broccoli, stalks (raw) | Vegetables | 1 stalk (114 g) | 0.15 | 0.13 | 32 |
| 98 | Turnips, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (156 g) | 0.15 | 0.09 | 36 |
| 99 | Cauliflower, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (180 g) | 0.15 | 0.08 | 34 |
| 100 | Blackberries, raw | Fruits | 1 cup (144 g) | 0.14 | 0.09 | 62 |
Omega-3 by food group
The best omega-3 sources within each group.
Fruits (39)
- Avocados, raw (Florida) · 0.29 g per 1 fruit without skin and seeds
- Plantains, green (fried) · 0.26 g per 1 cup
- Blueberries, frozen (unsweetened) · 0.17 g per 1 cup, unthawed
- Mangos, raw · 0.17 g per 1 fruit without refuse
- Raspberries, raw · 0.15 g per 1 cup
- Blackberries, raw · 0.14 g per 1 cup
Vegetables (50)
- Edamame, frozen (prepared) · 0.91 g per 1 cup
- Peppers, sweet (green, sauteed) · 0.89 g per 1 cup chopped
- Soybeans, green (cooked, boiled, drained, without salt) · 0.64 g per 1 cup
- Onions, yellow (sauteed) · 0.57 g per 1 cup chopped
- Kale, cooked (boiled, drained, without salt) · 0.44 g per 1 cup
- Potato pancakes · 0.32 g per 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick.
Legumes (36)
- Soybeans, mature cooked (boiled, without salt) · 1.03 g per 1 cup
- Peanut butter with omega-3, creamy · 0.94 g per 2 tbsp
- Tofu, raw (firm, prepared with calcium sulfate) · 0.73 g per 0.5 cup
- Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) · 0.61 g per 1 cup (1/2" cubes)
- Mungo beans, mature seeds (cooked, boiled, without salt) · 0.6 g per 1 cup
- Beans, french (mature seeds, cooked, boiled, without salt) · 0.51 g per 1 cup
Nuts and seeds (12)
- Seeds, flaxseed · 5.51 g per 1 oz
- Seeds, chia seeds (dried) · 5.05 g per 1 oz
- Nuts, walnuts (english) · 2.57 g per 1 oz (14 halves)
- Seeds, hemp seed (hulled) · 2.46 g per 1 oz
- Nuts, formulated (wheat-based, all flavors except macadamia, without salt) · 0.5 g per 1 oz
- Nuts, pecans (oil roasted, without salt added) · 0.29 g per 1 oz (15 halves)
Grains (14)
- Quinoa, cooked · 0.18 g per 1 cup
- Wild rice, cooked · 0.16 g per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 0.08 g per 1 cup
- Millet, cooked · 0.05 g per 1 cup
- Pasta, whole-wheat (cooked) · 0.04 g per 1 cup spaghetti not packed
- Spaghetti, spinach (cooked) · 0.04 g per 1 cup
Fish and seafood (14)
- Fish, salmon (Atlantic, farmed, cooked, dry heat) · 1.92 g per 3 oz
- Fish, mackerel (Pacific and jack, mixed species, cooked, dry heat) · 1.62 g per 3 oz
- Fish, tuna (fresh, bluefin, cooked, dry heat) · 1.28 g per 3 oz
- Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 1.26 g per 3 oz
- Mollusks, oyster (Pacific, cooked, moist heat) · 1.22 g per 3 oz
- Salmon, sockeye (canned, total can contents) · 1.09 g per 3 oz
Meat and poultry (50)
- Turkey, skin (from retail parts, from dark meat, cooked, roasted) · 0.59 g per 3 oz
- Turkey, whole (skin (light and dark), roasted) · 0.57 g per 3 oz
- Turkey, skin from whole ((light and dark), with added solution, roasted) · 0.57 g per 3 oz
- Lamb, Australian (imported, fresh, seam fat, cooked) · 0.53 g per 3 oz
- Lamb, New Zealand (imported, Intermuscular fat, cooked) · 0.52 g per 3 oz
- Lamb, rib (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) · 0.44 g per 3 oz
Dairy and eggs (16)
- Cheese, fontina · 0.22 g per 1 oz
- Cheese, roquefort · 0.2 g per 1 oz
- Milk, buttermilk (fluid, whole) · 0.19 g per 1 cup
- Milk, whole (3.25% milkfat, without added vitamin A and vitamin D) · 0.18 g per 1 cup
- Cheese, gruyere · 0.12 g per 1 oz
- Milk, low sodium (fluid) · 0.12 g per 1 cup
Omega-3 in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for omega-3 is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in omega-3?
Among whole foods in the USDA database, Seeds, flaxseed has the most omega-3 per serving: 5.51 g per 1 oz. Per 100 g it contains 19.42 g.
Which fruit has the most omega-3?
Avocados, raw (Florida), with 0.29 g per 1 fruit without skin and seeds. See the full list of fruits high in omega-3 below.
Which vegetable has the most omega-3?
Edamame, frozen (prepared), with 0.91 g per 1 cup. See the full list of vegetables high in omega-3 below.
Is there a Daily Value for omega-3?
No. The FDA has not set a Daily Value for omega-3, so this list shows g per serving without a percentage. Omega-3 fatty acids: ALA from plant foods (flax, chia, walnuts) and EPA and DHA from fish and seafood. The Adequate Intake for ALA is 1.6 g a day for men and 1.1 g for women; there is no FDA Daily Value, so no %DV is shown.
Related rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.