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2. Salmon (4,123 mg per serving)

<p>Salmon is one of the most <a href=”https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet” target=”_blank”>nutrient-dense foods</a> on the planet.</p><p>It contains high-quality protein and a variety of nutrients, including large amounts of vitamin D, selenium, and B vitamins (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients” target=”_blank”>5</a>, <a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients” target=”_blank”>6</a>).</p><p>Studies show that people who regularly eat fatty fish, such as <a href=”https://www.healthline.com/nutrition/11-benefits-of-salmon” target=”_blank”>salmon</a>, have a lower risk of diseases like heart disease, dementia, and depression (<a href=”https://www.ncbi.nlm.nih.gov/pubmed/12888186″ target=”_blank”>7Trusted Source</a>, <a href=”https://www.ncbi.nlm.nih.gov/pubmed/16825676″ target=”_blank”>8Trusted Source</a>, <a href=”https://www.ncbi.nlm.nih.gov/pubmed/12399342″ target=”_blank”>9Trusted Source</a>, <a href=”https://www.ncbi.nlm.nih.gov/pubmed/14745067″ target=”_blank”>10Trusted Source</a>).</p><p><strong>Omega-3 content:</strong> 4,123 mg in half a fillet of cooked, farmed Atlantic salmon, or 2,260 mg in 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients” target=”_blank”>5</a>)</p>

3. Cod Liver Oil (2,682 mg per serving)

<p>Cod liver oil is more of a supplement than a food.</p><p>As the name implies, it is oil extracted from the livers of codfish.</p><p>This oil is not only high in <a href=”https://www.healthline.com/nutrition/omega-3-guide” target=”_blank”>omega-3 fatty acids</a> but also loaded with vitamins D and A, with a single tablespoon providing 170% and 453% of the RDIs, respectively (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients” target=”_blank”>11</a>).</p><p>Therefore, taking just one tablespoon of <a href=”https://www.healthline.com/nutrition/9-benefits-of-cod-liver-oil” target=”_blank”>cod liver oil</a> more than satisfies your need for three incredibly important nutrients.</p><p>However, don’t take more than one tablespoon at a time, as too much vitamin A can be harmful.</p><p><strong>Omega-3 content:</strong> 2,682 mg per tablespoon (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients” target=”_blank”>11</a>)</p>

4. Herring (946 mg per serving)

<p>Herring is a medium-sized, oily fish. It is often cold-smoked, pickled, or precooked, then sold as a canned snack.</p><p>Smoked herring is a popular breakfast food in countries like England, where it’s served with <a href=”https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs” target=”_blank”>eggs</a> and called kippers.</p><p>A standard smoked fillet contains almost 100% of the RDI for <a href=”https://www.healthline.com/nutrition/vitamin-d-101″ target=”_blank”>vitamin D</a> and selenium and 221% of the RDI for vitamin B12 (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/173668/nutrients” target=”_blank”>12</a>).</p><p><strong>Omega-3 content:</strong> 946 mg per medium fillet (40 grams) of kippered Atlantic herring, or 2,366 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/173668/nutrients” target=”_blank”>12</a>)</p>

5. Oysters (370 mg per serving)

<p>Shellfish are among the most nutritious foods you can eat.</p><p>In fact, oysters contain more <a href=”https://www.healthline.com/nutrition/best-foods-high-in-zinc” target=”_blank”>zinc</a> than any other food on the planet. Just 6 raw eastern oysters (3 ounces or 85 grams) pack 293% of the RDI for zinc, 70% for copper, and 575% for vitamin B12 (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175172/nutrients” target=”_blank”>13</a>, <a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/174219/nutrients” target=”_blank”>14</a>).</p><p><a href=”https://www.healthline.com/nutrition/oysters” target=”_blank”>Oysters</a> can be eaten as an appetizer, snack, or whole meal. Raw oysters are a delicacy in many countries.</p><p><strong>Omega-3 content:</strong> 370 mg in 6 raw, eastern oysters, or 435 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175172/nutrients” target=”_blank”>13</a>)</p>

6. Sardines (2,205 mg per serving)

<p><a href=”https://www.healthline.com/health/food-nutrition/are-sardines-good-for-you” target=”_blank”>Sardines</a> are very small, oily fish that are commonly eaten as a starter, snack, or delicacy.</p><p>They’re highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs.</p><p>3.5 ounces (100 grams) of drained sardines provide over 200% of the RDI for <a href=”https://www.healthline.com/nutrition/vitamin-b12-benefits” target=”_blank”>vitamin B12</a>, 24% for vitamin D, and 96% for selenium (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients” target=”_blank”>15</a>).</p><p><strong>Omega-3 content:</strong> 2,205 mg per cup (149 grams) of canned Atlantic sardines, or 1,480 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients” target=”_blank”>15</a>)</p>

7. Anchovies (951 mg per serving)

<p>Anchovies are tiny, oily fish often bought dried or canned.</p><p>Usually eaten in very small portions, anchovies can be rolled around capers, stuffed in olives, or used as pizza and <a href=”https://www.healthline.com/nutrition/healthy-salad-toppings” target=”_blank”>salad toppings</a>.</p><p>Because of their strong taste, they are also used to flavor many dishes and sauces, including Worcestershire sauce, remoulade, and Caesar dressing.</p><p>Anchovies are a great source of niacin and selenium, and boned anchovies are a decent source of <a href=”https://www.healthline.com/nutrition/15-calcium-rich-foods” target=”_blank”>calcium</a> (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/174183/nutrients” target=”_blank”>16</a>).</p><p><strong>Omega-3 content:</strong> 951 mg per can (2 ounces, or 45 grams) of canned European anchovies, or 2,113 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/174183/nutrients” target=”_blank”>16</a>)</p>

8. Caviar (1,086 mg per serving)

<p>Caviar consists of fish eggs, or roe.</p><p>Widely regarded as a luxurious food item, caviar is most often used in small quantities as a starter, taster, or garnish.</p><p>Caviar is a good source of <a href=”https://www.healthline.com/nutrition/what-is-choline” target=”_blank”>choline</a> and rich source of omega-3 fatty acids (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients” target=”_blank”>17</a>).</p><p><strong>Omega-3 content:</strong> 1,086 mg per tablespoon (14.3 grams), or 6,786 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients” target=”_blank”>17</a>)</p>

9. Flax Seeds (2,350 mg per serving)

<p><a href=”https://www.healthline.com/nutrition/benefits-of-flaxseeds” target=”_blank”>Flax seeds</a> are small brown or yellow seeds. They are often ground, milled, or used to make oil.</p><p>These seeds are by far the richest whole-food source of the omega-3 fat alpha-linolenic acid (ALA). Therefore, flaxseed oil is often used as an omega-3 supplement.</p><p>Flax seeds are also a good source of in fiber, magnesium, and other nutrients. They have a great <a href=”https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio” target=”_blank”>omega-6 to omega-3 ratio</a> compared with most oily plant seeds (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients” target=”_blank”>18</a>, <a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/343872/nutrients” target=”_blank”>19</a>, <a href=”https://www.ncbi.nlm.nih.gov/pubmed/25190822″ target=”_blank”>20Trusted Source</a>, <a href=”https://www.ncbi.nlm.nih.gov/pubmed/21390942″ target=”_blank”>21Trusted Source</a>).</p><p><strong>Omega-3 content:</strong> 2,350 mg per tablespoon (10.3 grams) of whole seeds, or 7,260 mg per tablespoon (13.6 grams) of oil (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients” target=”_blank”>18</a>, <a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/343872/nutrients” target=”_blank”>19</a>)</p>

10. Chia Seeds (5,060 mg per serving)

<p><a href=”https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds” target=”_blank”>Chia seeds</a> are incredibly nutritious — they’re rich in manganese, selenium, magnesium, and a few other nutrients (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients” target=”_blank”>22</a>).</p><p>A standard 1-ounce (28-gram) serving of chia seeds contains 5 grams of protein, including all eight <a href=”https://www.healthline.com/nutrition/essential-amino-acids” target=”_blank”>essential amino acids</a>.</p><p><strong>Omega-3 content:</strong> 5,060 mg per ounce (28 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients” target=”_blank”>22</a>)</p>

11. Walnuts (2,570 mg per serving)

<p><a href=”https://www.healthline.com/nutrition/benefits-of-walnuts” target=”_blank”>Walnuts</a> are very nutritious and loaded with fiber. They also contain high amounts of copper, <a href=”https://www.healthline.com/nutrition/manganese-benefits” target=”_blank”>manganese</a>, vitamin E, as well as important plant compounds (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients” target=”_blank”>23</a>).</p><p>Make sure not to remove the skin, as it packs most of walnuts’ phenol antioxidants, which offer important health benefits.</p><p><strong>Omega-3 content:</strong> 2,570 mg per ounce (28 grams), or about 14 walnut halves (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients” target=”_blank”>23</a>)</p>

12. Soybeans (1,241 mg per serving)

<p>Soybeans are a good source of <a href=”https://www.healthline.com/nutrition/why-is-fiber-good-for-you” target=”_blank”>fiber</a> and vegetable protein.</p><p>They are also a good source of other nutrients, including riboflavin, folate, vitamin K, magnesium, and potassium (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/172441/nutrients” target=”_blank”>24</a>).</p><p>However, <a href=”https://www.healthline.com/nutrition/edamame-benefits” target=”_blank”>soybeans</a> are also very high in omega-6 fatty acids. Researchers have hypothesized that eating too much omega-6 may cause inflammation (<a href=”https://www.ncbi.nlm.nih.gov/pubmed/22570770″ target=”_blank”>25Trusted Source</a>).</p><p><strong>Omega-3 content:</strong> 670 mg in a 1/2 cup (47 grams) of dry roasted soybeans, or 1,443 mg per 3.5 ounces (100 grams) (<a href=”https://fdc.nal.usda.gov/fdc-app.html#/food-details/172441/nutrients” target=”_blank”>24</a>)</p>

13. Other Foods?

<p>Keep in mind that sections 1–8 discuss foods that contain the omega-3 fats EPA and <a href=”https://www.healthline.com/nutrition/dha-docosahexaenoic-acid” target=”_blank”>DHA</a>, which are found in some animal foods, seafood, and algae.</p><p>Conversely, sections 9–12 handle foods that provide the omega-3 fat ALA, which is <a href=”https://www.healthline.com/nutrition/3-types-of-omega-3″ target=”_blank”>inferior to the other two</a>.</p><p>Although not as high in omega-3 as the foods above, many other foods contain decent amounts.</p><p>These include pastured eggs, omega-3-enriched eggs, meats and dairy products from grass-fed animals, hemp seeds, and vegetables like spinach, Brussels sprouts, and <a href=”https://www.healthline.com/nutrition/purslane” target=”_blank”>purslane</a>.</p>

The Bottom Line

<p>As you can see, it’s relatively easy to obtain plenty of omega-3s from whole foods.</p><p>Omega-3s provide numerous <a href=”https://www.healthline.com/nutrition/17-health-benefits-of-omega-3″ target=”_blank”>health benefits</a>, such as fighting inflammation and heart disease.</p><p>However, if you don’t eat many of these foods and think you may be lacking in omega-3s, consider taking <a href=”https://www.healthline.com/nutrition/omega-3-supplement-guide” target=”_blank”>omega-3 supplements</a>.</p>

Reposted with permission from our media associate Healthline.

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