6 Foods contain the highest sources of Omega 3s

Did you know that omega-3 fatty acids are essential nutrients for a healthy, balanced diet? Learn which foods contain the highest sources of Omega 3s.

Omega-3 fatty acids are big-time nutrients when it comes to several systems of the body working efficiently. To name a few:

  • our musculoskeletal system (our joints, bones, muscles, and connective tissues)
  • our nervous system (our nerves and brains)
  • our cardiovascular system (our heart, arteries, and veins)

We could go on, but the above body parts and structures should give you a basic understanding of the importance of getting in enough omega-3 fatty acids by eating foods that contain them (especially since our bodies do not make them)!  

We’re going to be ranking the top seafood sources of omega-3 fatty acids, specifically EPA and DHA.

Why seafood? Because it has the highest sources!

Without further ado, here are the top 6 rankings of omega-3 fatty acids seafood sources.

We’re going to provide levels for 3 ounces of each food so we can compare ounces per ounce, but also a typical serving size to put it into perspective! 

One last thing: you’ll probably notice that the EPA and DHA values don’t always add up to the total omega-3 fatty acid values. Don’t worry, we’re not bad at math, we’re just not taking into account other omega-3s that are present!  For the full list, you can check out the resource we used to create this article, here.

Let’s start with the source with the lowest levels…

1. Tuna (Canned)

A 3oz serving (85g):

  • EPA – 198mg
  • DHA – 535mg
  • Total Omega-3 Fatty Acids – 808mg 

To put it into perspective, a can of tuna (172g) is slightly more than the above serving size (85g).


2. Oysters

A 3oz serving (85g):

  • EPA – 456mg
  • DHA – 496mg
  • Total Omega-3 Fatty Acids – 1143mg 

To put it into perspective, a serving size of 6 medium-sized oysters is about half the amount at 42g.


3. Mackerel

A 3oz serving (85g):

  • EPA – 428mg
  • DHA – 594mg
  • Total Omega-3 Fatty Acids – 1209mg 

To put it into perspective, 85g is about the size of one mackerel fillet!


4. Sardines

Since sardines are small and often eaten in smaller quantities, instead of 3oz, we used the size of a sardines can of 3.75oz.

    • EPA – 435mg
    • DHA – 535mg
  • Total Omega-3 Fatty Acids – 1362mg 


5. Herring

A 3oz serving (85g):

  • EPA – 773mg
  • DHA – 939mg
  • Total Omega-3 Fatty Acids – 1885mg 

To put it into perspective, a fillet of herring (143g) is a little less than double the above serving size.  In other words, if you eat a fillet of herring, you’d be getting over 3000mg of omega-3 fatty acids.


6. Salmon (wild, Atlantic)

Last but not least, salmon: is the best source of omega-3 fatty acids!

A 3oz serving (85g):

  • EPA – 349mg
  • DHA – 1215mg
  • Total Omega-3 Fatty Acids – 2198mg 

To put it into perspective, a half fillet of salmon (154g) is a little less than double the above serving size. If you eat a typical serving of half a fillet, that’s nearly 4000mg of omega-3 fatty acids!


If you’re interested in learning more about the omega-3 fatty acids, EPA and DHA, check out our previous article here.

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