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Friday, May 12, 2017

Foods High in Omega 3 Fatty Acids

Foods High in Omega 3 Fatty Acids



Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health. Alpha-linolenic acid (ALA) is a type of Omega 3 fat found in plant foods which cannot be manufactured by the human body. Once consumed, ALAs can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPAs and DHAs are also typically found in seafood.

Foods High in Omega 3 Fatty Acids include flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood, soybeans, and spinach. Below are the top 10 foods high in Omega 3 fatty acids, for more, see the extended list of foods rich in omega 3 fatty acids, and the list of foods with a high omega 3 to omega 6 ratio.

#1: Flaxseed Oil (Cold Pressed) 
Omega-3 100g Per cup (218g)Per tablespoon (14g)
53449mg 116519mg 7483mg
Other Vegetable Oils High in Omega-3 (per tablespoon):Canola Oil (1279mg), and Soybean Oil (950mg). Click to see complete nutrition facts.


#2: Fish Oil (Salmon) 
Omega-3 100g Per tablespoon (14g)Per teaspoon (5g)
37044mg 5186mg 1852mg 
Other Fish Oils High in Omega-3 (per tablespoon): Menhaden (4114mg), Sardine (3611mg), Cod Liver Oil (2763mg), and Herring (1876mg). Click to see complete nutrition facts.


#3: Chia Seeds 
Omega-3 100g Per 2oz (56g)Per ounce (28g)
17830mg9984mg 4992mg
Flaxseeds are also high in Omega 3s providing 6388mg per ounce or 2281mg per tablespoon. Click to see complete nutrition facts.


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#4: Walnuts & Walnut Oil (Walnuts) 
Omega-3 100g Per cup, pieces (120g)Per ounce (28g)
9080mg 10896mg 2542mg
Other Nuts High in Omega-3 (per ounce): Butternuts (2441mg), Black Walnuts (750mg), Beechnuts (476mg), Hickory Nuts (293mg), Pecans (289mg), Pine Nuts (220mg), Pistachios (73mg), and Macadamia Nuts (58mg). Walnut Oil contains (1456mg) per tablespoon. Click to see complete nutrition facts.


#5: Fish Roe (Caviar) 
Omega-3 100g Per ounce (28g)Per tablespoon (16g)
6803mg 1905mg 1088mg 
Fish Roe from most species provides 342mg of Omega 3s per tablespoon (14g). Click to see complete nutrition facts.


#6: Cured & Canned Fish (Smoked Salmon) 
Omega-3 100g Per fillet (108g)Per ounce (28g)
2880mg 3110mg 806mg 
Other Cured & Canned Fish High in Omega-3 (per ounce):Salted Mackerel (1504mg), Kippered Herring (705mg), Canned Anchovy (609mg), Canned Mackerel (403mg), Canned Salmon (375mg), Canned Sardines (310mg). Click to see complete nutrition facts.


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#7: Oily Fish (Mackerel) 
Omega-3 100g Per fillet (112g)Per 3oz (85g)
2789mg 3124mg 2371mg 
Other Fish High in Omega-3 (per 3oz): American Shad (2396mg), Farmed Salmon (2234mg), Salmon (2151mg), Wild Salmon (1545mg), Herring (1564mg), Anchovy (1827mg), Tuna (1457mg), Halibut (1242mg), Trout (1065mg), and Swordfish (913mg). Click to see complete nutrition facts.


#8: Seafood (Oysters) 
Omega-3 100g Per 3 ounces (85g)In a medium oyster (25g)
1584mg 1346mg 396mg 
Other Seafood High in Omega-3 (per ounce):Mussels (762mg), Squid (470mg), and Clams (357mg). Click to see complete nutrition facts.


#9: Soybeans (Roasted) 
Omega-3 100g Per cup (172g)Per ounce (28g)
1694mg 2914mg 474mg
Other Soy Foods High in Omega-3 (per ounce): Dried-Frozen Tofu (Koyadofu) (567mg), Fried Tofu (377mg), Raw Firm Tofu (163mg), and Fuyu (Fermented Tofu) (150mg). Click to see complete nutrition facts.


#10: Spinach (Cooked, Boiled)
Omega-3 100g Per cup (190g)1 cup raw (30g)
371mg 704mg 41mg
Other Vegetables High in Omega-3 (per cup, cooked without added oil): Winter Squash (664mg), Brussels Sprouts (270mg), Cauliflower (208mg), Kale (163mg), and Broccoli (151mg). Click to see complete nutrition facts.See the nutrient ranking for 500 vegetables high in Omega 3s. (Note some vegetables are cooked in high omega 3 oils and should not be taken into account.)