Omega-3 Foods high in omega-3 and how much you need · Fatty acids

Most in a serving: Perilla oil

There's no official daily target for omega-3.

Among plant foods, perilla oil; linseed, whole and aubergine, eggplant have the most omega-3 per serving. Among animal foods, the most are in eel; chicken and egg, organic.

Plant sources

Also high in it

Are you getting enough omega-3?

Knowing where omega-3 comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in omega-3

Ranked from 960 foods in our catalog, one entry per food.

1

Perilla oil 7.9 g

tbsp (13.6 g) · Oils
2

Linseed oil, flaxseed oil 7.2 g

tbsp (13.6 g) · Oils
3

Linseed, whole 7.2 g

serving (30 g) · Nuts, seeds and dried fruits
4

Chia seed 6.6 g

serving (30 g) · Nuts, seeds and dried fruits
5

Eel 5.3 g

serving (110 g) · Fish
6

Salmon fillet 4.6 g

serving (110 g) · Fish
7

Salmon in oil, canned 4.2 g

serving (85 g) · Fish products
8

Salmon, boiled 4.1 g

serving (85 g) · Fish
9

Pesto sauce, herb sauce 3.1 g

serving (63 g) · Condiments
10

Hemp seed, without hull 2.8 g

serving (30 g) · Nuts, seeds and dried fruits
11

Lamprey, smoked 2.7 g

serving (55 g) · Fish products
12

Herring, pickled, canned 2.1 g

serving (85 g) · Fish products
13

Aubergine, eggplant, fried 1.6 g

serving (85 g) · Cooked vegetables
14

Rapeseed oil 1.5 g

tbsp (13.6 g) · Oils
15

Mayonnaise, 80% fat 1.3 g

serving (15 g) · Salad dressings and mayonnaises
16

Kale, fried 1.3 g

serving (85 g) · Cooked vegetables
17

Chicken, grilled 1.2 g

serving (85 g) · Chicken and other birds
18

Spinach, fried 1.2 g

serving (85 g) · Cooked vegetables
19

Beef sirloin steak, grilled 1.1 g

serving (85 g) · Steaks and chops
20

Beef tenderloin, grilled 1.1 g

serving (85 g) · Steaks and chops
21

Beef, brain, cooked, simmered 1.1 g

serving (85 g) · Offal dishes
22

Cooking fat, average 1 g

serving (15 g) · Cooking and industrial fat
23

Soy bean, boiled 0.97 g

serving (90 g) · Pulses
24

Turkey mince, fried 0.87 g

serving (85 g) · Chicken and other birds
25

Mussel in water, canned 0.81 g

serving (85 g) · Crustaceans and molluscs
26

Chicken nuggets, deep-fried, lactose-free 0.8 g

serving (85 g) · Poultry dishes
27

Pork ribs, fried 0.78 g

serving (85 g) · Steaks and chops
28

Chicken mince, fried 0.77 g

serving (85 g) · Chicken and other birds
29

Popcorn, cooking oil 0.73 g

serving (30 g) · Savoury snacks
30

Potato wedges, oven-baked 0.69 g

serving (110 g) · Fried potatoes, French fries
31

Lamb, brain, cooked, braised 0.63 g

serving (85 g) · Offal dishes
32

Kiwi, without skin 0.62 g

serving (140 g) · Fruits
33

Champignon, fried 0.59 g

serving (85 g) · Mushroom
34

Pork, brain, raw 0.57 g

serving (85 g) · Offal dishes
35

Margarine 60%, average 0.56 g

serving (15 g) · Margarine and fat spread >= 55%
36

Croissant, home-made 0.51 g

serving (55 g) · Savoury bakery
37

Tofu, firm (with calcium sulfate) 0.49 g

serving (85 g) · Pulse products
38

Potato, fried 0.46 g

serving (110 g) · Fried potatoes, French fries
39

Mushroom, fried 0.46 g

serving (85 g) · Mushroom
40

Squid, deep-fried 0.46 g

serving (85 g) · Crustaceans and molluscs
41

Chanterelle, fried 0.43 g

serving (85 g) · Mushroom
42

Margarine 40%, average 0.39 g

serving (15 g) · Margarine and fat spread < 55%
43

Egg, organic, fried 0.39 g

large (50 g) · Egg
44

French fries, deep-fried 0.39 g

serving (70 g) · Fried potatoes, French fries
45

Tofu (without calcium sulfate) 0.38 g

block (85 g) · Pulse products
46

Wheat tortilla 0.36 g

serving (55 g) · Sandwiches and burgers
47

Corn tortilla 0.35 g

serving (55 g) · Sandwiches and burgers
48

Baked banana 0.35 g

serving (140 g) · Fruit and berry dishes other than pies
49

Spice paste, curry paste, mild, tikka masala 0.35 g

serving (30 g) · Condiments
50

Lingonberry juice 0.34 g

serving (240 g) · Juices

Looking for something else? Browse the food catalog or all nutrients.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

See how it works

Omega-3 Foods high in omega-3 and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in omega-3

Related nutrients

Start learning with Nutriely.