Foods High in Omega 3: How to Get EPA, DHA and ALA in Your Diet
CONTENTS
Types of omega-3: EPA, DHA and ALA
Foods highest in omega-3
Top 10 omega-3-rich fish
How to get more omega-3 from food
Omega-3 sources for non-fish eaters
What to consider when choosing omega-3 foods
Are omega-3-fortified foods effective?
Can you get enough omega-3 from food alone?
Frequently asked questions
Foods High in Omega-3: How to Get the right fats in your diet
When you type “foods high in omega three” into a search engine, the first thing you’ll notice is that it’s omega-3 the number, not the word. The second is that they’re all very fishy. Salmon, sardines, mackerel, and herring are the big hitters because they’re packed with Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), the fatty acids our bodies use most readily.
What about the non-fish eaters? Plant foods such as walnuts, flax, and chia contain another type of omega-3 called alpha-linolenic acid (ALA). The human body can turn ALA into DHA and EPA through a series of enzymatic reactions, but we’re not especially good at it.
EPA and DHA support our bodies through growth, repair and everyday function. DHA helps build and maintain the cells in our brain, eyes and heart. EPA helps regulate inflammation and forms part of the body’s signalling system. In other words, both are a big deal for your health.
Now. Here's the big omega-3 red herring: fish don't actually make EPA and DHA either (shocking). These fatty acids originate from algae, which takes us back to fish. Fish spend their lives eating algae or creatures who’ve eaten algae, which makes them rich in omega-3.
So why can’t we just cut out the middle fish and eat algae? You’d need a lot of it (thanks to the ALA problem). Instead, here are the best sources of omega-3 foods to know about so you can switch up the kippers and algae routine.
Foods high in omega-3
The big headline remains: the ocean is the world's richest source of DHA and EPA, particularly from plankton-eating oily fish such as anchovies, sardines, mackerel and kippers (the smoked form of herring that grandads ate during the 80s).
Plant foods can provide omega-3, but they contain it as ALA. The body can convert this into EPA and DHA, but the process is limited.
The table below shows the richest dietary sources of each type of omega-3. Because ALA, EPA and DHA are different fatty acids, the numbers should not be compared directly.
Richest dietary sources of ALA, DHA and EPA. Here’s where to eat it all up.
Source: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
| Highest ALA sources (g per serving) | Highest DHA sources (g per serving) | Highest EPA sources (g per serving) |
| Flaxseed oil (7.26) | Farmed Atlantic salmon (1.24) | Atlantic herring (0.77) |
| Chia seeds (5.06) | Wild Atlantic salmon (1.22) | Farmed Atlantic salmon (0.59) |
| English walnuts (2.57) | Atlantic herring (0.94) | Sardines (0.45) |
| Flaxseed (2.35) | Sardines (0.74) | Mackerel (0.43) |
| Canola oil (1.28) | Pink salmon, canned (0.63) | Rainbow trout (0.40) |
| Soybean oil (0.92) | Mackerel (0.59) | Wild Atlantic salmon (0.35) |
| Black walnuts (0.76) | Sea bass (0.47) | Oysters (0.30) |
| Edamame (0.28) | Rainbow trout (0.44) | Pink salmon, canned (0.28) |
| Refried beans (0.21) | Oysters (0.23) | Sea bass (0.18) |
| Kidney beans (0.10) | Tuna, light canned (0.17) | Shrimp (0.12) |
OMEGA-3 FATTY ACIDS FOODS – TOP 10 BEST SOURCES
Quelle surprise. The richest sources of EPA and DHA are oily fish. So if you’re doing the fish thing, these are the top 10 omega-3-rich fish (EPA and DHA content per 100g):
- Mackerel - 2,600mg
- Lake trout - 2,000mg
- Herring (kippers when smoked) - 1,800mg
- Fresh tuna - 1,600mg
- Salmon - 1,500mg
- Sturgeon - 1,500mg
- Anchovy - 1,400mg
- Sardines - 1,400mg
- Pilchards - 1,400mg
- Sprats - 1,300mg
Annoyingly, the fish you’re more likely to bung in the trolley for a midweek family meal, such as cod, haddock, plaice, pollock and Dover sole, contain significantly lower levels of omega-3. They’re not major sources of EPA and DHA.
HOW TO GET THE MOST OMEGA-3 IN YOUR FOOD
Here are the answers to the questions you ask us on the regular. Let’s start with the fishy omega-3s, because as we’ve seen, these carry the most potent combination of EPA and DHA.
You may have already got a decent stash of omega-3 hiding in your cupboards. Is canned mackerel and sardines omega-3-rich foods? Yes. The smallest fish are often the mightiest. Mackerel contains a whopping 2,600mg per 100g, while sardines contain 1,400mg per 100g. Both have a strong flavour which can put people off, but they’re good value and very tasty in a pasta sauce or on a pizza.
And of course there’s tuna. Is tuna high in omega-3? Yes, but only if it’s fresh (sorry). Fresh tuna comes in at 1,600mg per 100g. Rather inconveniently, canned tuna contains much lower levels of long-chain omega-3 fatty acids, bringing its omega-3 content closer to that of white fish. A better strategy is to buy fresh tuna steaks from your local supermarket when you can, and opt for tinned salmon, sardines or mackerel for your stock cupboard. According to the British Dietetic Association, they all count towards your daily dose of omega-3.
There is some science to choosing the best tinned fish. When it comes to calculating the Omega-3 in tuna vs salmon, salmon wins. Fresh salmon contains around 1,500mg of omega-3 per 100g, and loses very little when it’s canned. If your budget stretches to it, wild salmon generally contains more omega-3 than farmed salmon. Good news if you like smoked fish: the smoking process has little impact on the fatty acids.
THINGS TO LOOK OUT FOR WHEN STOCKING UP ON OMEGA-3-RICH FISH:
We are pro-food-first when it comes to omega-3. That said, there are a few things to consider to make sure you’re not inadvertently dosing up on anything surprising.
Sadly, mercury levels are a risk. Because of our polluted seas, some fish such as tuna absorb methylmercury, which accumulates in their tissues (and eventually ours). Although swordfish contains higher levels of mercury, tuna is seen as more problematic because we eat so much more of it. Mercury, even at low levels, has been linked to a host of health and developmental problems in both babies and adults. Current NHS guidelines state that pregnant women should eat no more than two tuna steaks a week (about 140g cooked or 170g raw each).
Whilst not a risk, it’s worth knowing that farmed salmon now contains lower omega-3 levels than it once did. A University of Stirling study, highlighted by the BBC, found that changes to fish feed reduced omega-3 levels in farmed salmon.
Professor Douglas Tocher of Stirling University explained: "About five years ago, a portion of (farmed) Atlantic salmon of 130g was able to deliver three-and-a-half grams of beneficial omega-3. Now, the level of omega-3 has halved."
FOR THE NON-FISH EATERS. OTHER SOURCES OF OMEGA-3
There are plenty of plant sources of omega-3. You just need to know where to look. The richest vegan sources of omega-3 are:
- Flaxseed oil – 7.26g
- Chia seeds – 5.06g
- Walnuts – 2.57g
- Flaxseed – 2.35g
- Canola oil – 1.28g
- Soybean oil – 0.92g
Most plant sources of omega-3 provide ALA, not EPA and DHA. But nuts, legumes and pulses also bring plenty of healthy protein, roughage and lots of vitamins to the table, too.
Despite our obsession with avocados, when you compare the omega-3 in avocado vs salmon, there’s really no contest. An average avocado contains around 162mg of ALA, while salmon contains around 1,500mg of omega-3 per 100g. Oily fish wins every time. If you’re thinking, " Alright, so do eggs contain omega-3?”. The answer is yes, but not loads. Free-range eggs and omega-3-enriched eggs contain relatively small amounts compared with salmon, sardines, or mackerel.
And so we return to the algae. Algae are unusual because they sit right at the beginning of the omega-3 story. It’s where fish get their EPA and DHA from. Our Vim & Vigour uses Schizochytrium sp., a marine algae, along with astaxanthin. It’s naturally high in omega-3 and contains healthy amounts of both EPA and DHA, unlike many algae supplements. Perfect for those looking to get as much as they can without eating fish.
It’s naturally high in omega-3 and contains healthy amounts of both EPA and DHA, unlike many algae supplements. Perfect if you’re looking to get as much omega-3 as you can without eating fish.
THINGS TO LOOK OUT FOR WHEN STOCKING UP ON ALTERNATIVE SOURCES OF OMEGA-3
Before you start eating liberal handfuls of nuts and seeds, we need to talk about omega-6. Omega-6 is not the straight-up bad guy. We need both omega-3 and omega-6. Omega-6 helps create the inflammatory signals our body uses to heal and respond to stress, while omega-3 helps regulate those signals and keep them in balance.
The problem is that modern diets tend to contain far more omega-6 than omega-3. Omega-6 is found in many plant oils and sits high on the ingredient lists of most processed foods (sauces, crisps, even ketchup, boo).
Without enough omega-3 to balance things out, those inflammatory signals can become more dominant than we'd ideally like. That's why getting enough omega-3 matters. You can read all about this in our omega-3, 6, 9 guide.
Getting the omega-3 to omega-6 balance right
That’s why it’s worth knowing your seeds and nuts, especially if you’re relying on them as one of your main sources of omega-3.
- Pumpkin seeds: omega-3 to omega-6 ratio of 1:114
- Walnuts: omega-3 to omega-6 ratio of 1:4.2
- Chia seeds: omega-3 to omega-6 ratio of 1:3
If you eat out regularly, there’s a good chance that even that beautiful piece of salmon in your favourite restaurant has been cooked in vegetable oils, unless specifically stated otherwise. Many kitchens rely on these oils because they’re cheap, versatile and easy to get hold of.
These things are only worth bearing in mind. It's not a case of turning full monastic. Consider making a few tweaks, but don’t spend your life obsessing over nuts, oils, and what oil is on the burner. Life is too short.
Changing vegetable and sunflower oils to alternatives such as butter, olive, coconut and even lard means you’ll be eating a better Omega 6 to 3 balance.
CAN YOU GET ENOUGH OMEGA-3 FROM FOOD ALONE?
Yes, but it’s not going to be easy.
So if you’re now left wondering: how do all those chia seeds, mackerel, fortified eggs translate into how much omega-3 do you need per day?
There are so many benefits to eating some of the foods listed above, particularly those rich in ALA, which can form the backbone of a healthy diet, providing protein, fibre and plenty of other nutrients. But it’s unlikely you’ll even meet the minimum EPA and DHA intake recommendations without eating oily fish regularly.
Here’s the absolute bottom trawling (free) line: health bodies' minimum intake guidelines suggest that around 250-500mg of EPA and DHA is needed for general good health. As you’ve read, what this means for your shopping list might not always be so appealing.
You can read all about that in our guide to how much omega-3 you need each day.
But if, like us, you’ve read about the studies and approved health claims around blood triglycerides and blood pressure that explore higher intakes of 1,000mg or more of combined omega-3 a day, you might be looking to reach much higher levels.
Unless you have the palate and the budget for fish, you could reach a healthy amount by eating oily fish from our top ten list, such as mackerel, trout or herring, but you'd need to eat them fairly regularly.
This is the reason we are here. Supplements help.
It’s not just for people who can’t stomach fish. Fish oil is a practical, cost-effective way to consistently reach higher EPA and DHA intakes without eating fish every day. Bare Biology’s Life & Soul Omega 3 range is made from wild (never farmed) sardines, anchovies, and mackerel, with a tiny amount of vitamin E to preserve the fish oil. And that’s it.
Reaching those higher intake levels through food alone can be tricky (mackerel on repeat, anyone?). Which is why fish oil supplements exist. For example, a teaspoon of Bare Biology's Life & Soul fish oil contains 4,000mg of omega-3, including a whopping 2,600mg of EPA and 1,180mg of DHA.
For those who don't eat fish, even in capsule or liquid form. We make a vegan omega-3 from algae, Vim & Vigour, cutting out the middle-fish. So to speak.
FAQs
What foods are highest in omega-3?
Fish. The oilier the better. Mackerel, trout, herring, fresh tuna and salmon are among the foods highest in omega-3, providing the largest amounts of EPA and DHA, the forms of omega-3 our bodies use most readily. Plant foods such as flax, chia and walnuts contain ALA, another form of omega-3, which the body must convert into EPA and DHA before it can use it in the same way.
What is the difference between EPA, DHA and ALA?
EPA and DHA help our bodies grow, repair, and function. DHA helps build and maintain the cells in our brain, eyes and heart, while EPA helps regulate inflammation and forms part of the body's signalling system. ALA is found in plant foods such as walnuts, flax and chia, but the body must convert it into EPA and DHA.
What is the recommended daily intake of omega-3 fatty acids?
Leading health authorities haven't set a single recommended daily intake of omega-3 for the general population. This is partly because the needs of people who regularly eat oily fish may differ from those of people who get very little omega-3.
While there's no official RDA, health bodies still provide some guidance. Minimum intake recommendations generally suggest around 250–500mg of EPA and DHA per day for general health.
Some people (us included) choose to consume higher levels, particularly if they're interested in the benefits explored in omega-3 research.
Can you get enough omega-3 from plant foods alone?
Not really. Not without eating an awful lot of plants.
While plant foods such as flaxseed, chia seeds and walnuts contain plenty of omega-3 in the form of ALA, the body has to convert this into EPA and DHA, which it does inefficiently. To reach the same levels of omega-3 found in oily fish, you'd need to eat a lot of plant foods. That's why oily fish are our go-to dietary source of EPA and DHA, and why some people choose algae oil or fish oil supplements instead.
Are 2 eggs enough omega-3?
Sadly, no. The days are long gone when our land was rich enough in healthy plants, grubs and soil to fortify chickens to lay omega-3-rich eggs. Even free-range and omega-3-enriched eggs contain relatively small amounts compared with oily fish. Two eggs can contribute to your omega-3 intake, but they're unlikely to provide enough EPA and DHA on their own.
Which fish contains the most omega-3?
Our big fish top ten starts with mackerel (2,600mg), followed by lake trout (2,000mg), herring (1,800mg), fresh tuna (1,600mg), and salmon and sturgeon (both 1,500mg). Anchovies, sardines and pilchards all clock in at 1,400mg, with sprats (don't forget the sprat) not far behind at 1,300mg. These figures represent the combined EPA and DHA content per 100g.