Foods high in omega-3

Per 100 g, the foods highest in omega-3 on our list are flaxseed (23 g), chia seeds (18 g) and canola oil (9.1 g). Omega-3 fats are essential: the body cannot make them. Oily fish supply EPA and DHA; flax, chia, walnuts and hemp supply the plant form, ALA. There is no daily value, so we list foods with at least 0.5 g per 100 g.

Vegan only Under 150 kcal per 100 g19 foods

Omega-3 fats in each food. Select a column heading to sort. Daily value: g.
Food
Flaxseed	23 g	1.6 g (1 tbsp ground)	4.3 g	59
Chia seeds	18 g	2.1 g (1 tbsp)	3.7 g	68
Canola oil	9.1 g	1.3 g (1 tbsp)	1 g	18
Walnuts	9.1 g	2.5 g (1 oz)	1.4 g	24
Hemp seeds	8.7 g	2.6 g (3 tbsp)	1.6 g	60
Mayonnaise	5.3 g	0.7 g (1 tbsp)	0.8 g	10
Salmon	2.4 g	2.9 g (1 fillet portion)	1.2 g	40
Sardines	1.5 g	1.4 g (1 can, drained)	0.7 g	58
Mackerel	1.4 g	1.2 g (3 oz cooked)	0.5 g	35
Canned salmon	1.1 g	1 g (3 oz)	0.9 g	53
Trout	1.1 g	0.8 g (1 fillet)	0.6 g	60
Pecans	1 g	0.3 g (1 oz)	0.1 g	20
Avocado oil	1 g	0.1 g (1 tbsp)	0.1 g	11
Mussels	0.9 g	0.7 g (3 oz cooked)	0.5 g	65
Chocolate chip cookies	0.8 g	0.2 g (2 cookies)	0.2 g	10
Oysters	0.8 g	0.7 g (6 medium)	0.8 g	78
Olive oil	0.8 g	0.1 g (1 tbsp)	<0.1 g	13
Hummus	0.7 g	0.2 g (2 tbsp)	0.3 g	31
Granola	0.6 g	0.4 g (1/2 cup)	0.1 g	42

Source: USDA FoodData Central. Last updated October 8, 2026.