List of Omega 3 rich foods

Below you can find a HUGE Omega 3 rich foods list. You can find some of this foods in supermarket, others are not so common. Don't forget our Fish oil buying guide to choose the right supplement.

Now there is no excuse not to consume omega 3 every day!

Food Grams of Omega 3 Per 100 Grams
Anchovies1,4
Anchovy, European1,4
Barramundi, saltwater0,11
Bass, freshwater0,3
Bass, striped0,8
Blue eye cod0,36
Bluefish1,2
Broccoli0.11 - 0.23
Burbot0,2
(Canned) Salmon1,94
Capelin1,2
Carp0,6
Catfish (average)0,3
Catfish, brown bullhead0,5
Catfish, channel0,3
Chia Seeds17,33
Chinook salmon, baked/broiled1,85
Cisco0,5
Clam, Japanese hardshell0,2
Clam, softshell0,4
Clam, surf0,2
Cod liver oil19,2
Cod, Atlantic0,3
Cod, baked0,26
Cod, Pacific0,2
Conch, unspecified1
Corn oil1
Crab Meat0,53
Crab, Alaska king0,3
Crab, blue0,4
Crab, Dungeness0,3
Crab, queen0,3
Crayfish, unspecified0,1
Croaker, Atlantic0,2
Cuttlefish, unspecified0
Dogfish, spiny2
Dolphinfish0,1
Drum, black0,2
Drum, freshwater0,6
Eel, European0,9
Eggs 0,73
Eggs, large regular0,13
Flax Seed Oil46
Flax Seeds22,5
Flounder (average)0,2
Flounder, yellowtail0,2
Gemfish0,47
Giant tiger prawn0,11
Greenshell/lipped mussels1,11
Grouper, jewfish0,3
Grouper, red0,2
Haddock0,2
Hake, Atlantic0
Hake, Pacific0,4
Hake, red0,2
Hake, silver0,6
Hake, unspecified0,5
Halibut, baked/broiled0,53
Halibut, Greenland0,9
Halibut, Pacific0,5
Hemp Seeds3,88
Herring (average)1,7
Herring oil12
Herring, Atlantic1,7
Herring, Pacific1,8
Herring, round1,3
Hoki (blue grenadier)0,48
Lean red meat0,036
Lobster Meat  0,88
Lobster, European0,2
Lobster, northern0,2
Mackerel (average)2,6
Mackerel, Atlantic2,6
Mackerel, chub2,2
Mackerel, horse0,6
Mackerel, Japanese horse1,9
Mackerel, king2,2
Mahi mahi0,15
MaxEPAT, concentrated (Fish Oil)29,4
Menhaden oil21,7
Mullet, striped0,6
Mullet, unspecified1,1
Mussel, blue0,5
Mussel, Mediterranean0,2
Ocean perch0,2
Octopus, common0,2
Olive oil (extra virgin)1
Orange roughy0,03
Oyster, eastern0,4
Oyster, European0,6
Oyster, Pacific0,6
Perch, white0,4
Perch, yellow0,3
Periwinkle, common0,7
Pike, northern0,1
Pike, walleye0,3
Plaice, European0,2
Pollock0,5
Pompano, Florida0,6
Rapeseed oil 10
Ratfish0,1
Rockfish, brown0,7
Rockfish, canary0,5
Rockfish, unspecified0,5
Sablefish1,5
Salmon oil20,9
Salmon, Atlantic1,4
Salmon, Chinook1,5
Salmon, chum1,1
Salmon, coho1
Salmon, pink1
Salmon, sockeye1,3
Sardines1,59
Sardines, canned1,5
Saury1,4
Scad, Muroaji2,1
Scallop, Atlantic deep sea0,2
Scallop, calico0,2
Scallops, baked/broiled0,97
Sea bass, Japanese0,4
Seatrout, sand0,3
Seatrout, spotted0,2
Shark0,5
Sheepshead0,2
Shrimp (average)0,35
Shrimp, Atlantic brown0,3
Shrimp, Atlantic white0,4
Shrimp, Japanese0,5
Shrimp, northern0,5
Shrimp, other0,2
Shrimp, steamed, boiled0,35
Smelt, pond0,3
Smelt, rainbow0,8
Smelt, sweet0,6
Snapper, baked0,35
Snapper, red0,2
Snapper, red0,2
Sole0,1
Soybean oil 7
Soybean/Tofu0,44
Spiny lobster, Caribbean0,3
Spiny lobster, southern rock0,3
Sprat1,3
Squid, Atlantic0,4
Squid, short-finned0,6
Squid, unspecified0,3
Strawberry or Kiwifruit0.11 - 0.23
Sturgeon0,4
Sturgeon, Atlantic1,5
Sturgeon, common0,4
Sunfish, pumpkinseed0,1
Sword Fish1,5
Swordfish (average)0,2
Sydney rock oysters0,35
Tilefish1,05
Tofu, raw0,35
Trout, arctic char0,6
Trout, brook0,6
Trout, brook0,6
Trout, lake2
Trout, rainbow0,6
Trout, rainbow0,6
Tuna, albacore1,5
Tuna, bluefin1,6
Tuna, canned0,27
Tuna, skipjack0,4
Tuna, yellowfin0,26
Turkey0,35
Walnut Oil 9,33
Walnuts9,17
wheat germ0,66
Whitefish, lake1,5
Whiting, European0,1
Winter squash0,26
Wolffish, Atlantic0,6

Learn how to choose the right supplement for FREE

  • What is a fish oil supplement and where it comes from?
  • How many types it exists and how to choose the right one?
  • What is the level of purity?
  • ... we answer all the questions!!
Read the guide for FREE!!

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider.