Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Omega-3 fatty acids - particularly EPA and DHA from marine sources - support heart health, brain function, and reduce inflammation. Plant-based sources like flaxseeds and chia seeds provide ALA (alpha-linolenic acid), which the body only partially converts to EPA and DHA. Fatty fish lead for bioavailable EPA/DHA, while seeds lead in total omega-3 by weight. This table uses USDA FoodData Central data.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Omega-3 (g) |
|---|---|---|
| 1 | Flaxseeds, wholeplant | Omega-3 (g) |
| 2 | Chia seedsplant | Omega-3 (g) |
| 3 | Canola oilplant | Omega-3 (g) |
| 4 | Walnutsplant | Omega-3 (g) |
| 5 | Hemp seedsplant | Omega-3 (g) |
| 6 | Mackerel, Atlantic (cooked)animal | Omega-3 (g) |
| 7 | Salmon, Atlantic (cooked)animal | Omega-3 (g) |
| 8 | Herring, Atlantic (cooked)animal | Omega-3 (g) |
| 9 | Sardines, canned in oilanimal | Omega-3 (g) |
| 10 | Anchovies (canned in oil)animal | Omega-3 (g) |
| 11 | Trout, rainbow (cooked)animal | Omega-3 (g) |
| 12 | Tuna, white (canned in water)animal | Omega-3 (g) |
| 13 | Oysters (cooked)animal | Omega-3 (g) |
| 14 | Tofu, firmplant | Omega-3 (g) |
| 15 | Edamame, cookedplant | Omega-3 (g) |
| 16 | Seaweed, wakame (raw)plant | Omega-3 (g) |
| 17 | Egg yolks (whole egg)animal | Omega-3 (g) |
| 18 | Brussels sprouts (raw)plant | Omega-3 (g) |
By total omega-3 weight, flaxseeds (22.8 g/100 g) and chia seeds (17.8 g/100 g) lead, but their omega-3 is in the ALA form. For the active EPA and DHA forms, fatty fish are superior: mackerel (2.7 g/100 g), salmon (2.26 g), and herring (2.01 g) are excellent sources.
ALA (alpha-linolenic acid) is a plant-derived omega-3. EPA and DHA are long-chain omega-3s found mainly in marine foods and algae. The body converts ALA to EPA and DHA inefficiently (less than 10%). EPA and DHA are the forms most directly linked to cardiovascular and brain health benefits.
Adequate Intake is 1.6 g/day of ALA for men and 1.1 g/day for women. For EPA + DHA, most guidelines recommend at least 250-500 mg/day from food or supplements for cardiovascular benefits. One serving of fatty fish (100 g) typically provides 1-2 g of EPA + DHA.
Vegetarians can meet ALA needs easily via flaxseeds, chia seeds, hemp seeds, and walnuts. For EPA and DHA, algal oil supplements (derived from the algae that fish eat) are a direct plant-based source of these active forms, making them particularly useful for vegans and vegetarians.
For most people who eat fatty fish twice a week, supplementation is unnecessary. For those who do not eat fish regularly, an omega-3 supplement (fish oil or algal oil providing 250-500 mg EPA + DHA/day) is a reasonable option. Always consult a healthcare provider for personalised advice.
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