For Students
15 foods high in omega-3 fatty acids
Omega-3s are essential — your body can't make them — so getting enough depends entirely on what's on your plate.
Marine sources (EPA + DHA)
| Food | Approx. omega-3 per serving |
|---|---|
| Salmon (100g) | ~2.2g |
| Mackerel (100g) | ~2.5g |
| Sardines (100g) | ~1.5g |
| Anchovies (100g) | ~1.4g |
| Trout (100g) | ~1.0g |
| Oysters (100g) | ~0.7g |
Marine sources provide EPA and DHA directly — the two omega-3 forms most directly used by the body, particularly for reducing inflammation and supporting brain and cardiovascular health.[1]
Plant sources (ALA)
| Food | Approx. omega-3 per serving |
|---|---|
| Flaxseed, ground (1 tbsp) | ~2.4g |
| Chia seeds (1 tbsp) | ~2.5g |
| Walnuts (30g) | ~2.6g |
| Hemp seeds (1 tbsp) | ~1.0g |
| Edamame (1 cup) | ~1.0g |
| Brussels sprouts (1 cup) | ~0.2g |
Plant sources provide ALA, a precursor the body can convert to EPA and DHA — but only inefficiently (often under 10%), which is why relying on plant sources alone generally means eating considerably more of them, or using an algae-based EPA/DHA supplement.[1]
Keep reading: Omega-3 vs. omega-6 · Healthy high-fat foods · Vegan macros guide