Omega-3 fatty acids are among the most important nutrients for brain, heart, and overall health. There are three key types:
- DHA (docosahexaenoic acid) – mostly found in seafood
- EPA (eicosapentaenoic acid) – also rich in fatty fish
- ALA (alpha-linolenic acid) – found in plant-based foods like nuts and seeds
While walnuts are often praised for their omega-3 content, they primarily provide ALA (about 2.57 grams per ounce). To get the full spectrum of benefits, especially DHA and EPA, adding seafood and other nutrient-rich foods to your diet is essential.
Here are 15 foods with more omega-3s than walnuts:
1. Flaxseed Oil
- Omega-3s: 8.5 g ALA per tablespoon
The richest plant-based source of omega-3s. Best used raw as a salad dressing or supplement.
2. Chia Seeds
- Omega-3s: 7.26 g ALA per tablespoon
Also loaded with fiber, chia seeds improve digestion and support heart health.
3. Flaxseeds
- Omega-3s: 4.4 g ALA per 2 tbsp
Great for blood sugar control and heart protection.
4. Cod Liver Oil
- Omega-3s: 1.5 g DHA + 0.93 g EPA per tbsp
Also rich in vitamin A, boosting vision and immunity.
5. Salmon
- Omega-3s: 1.24 g DHA + 0.59 g EPA per 3 oz
Packed with protein and antioxidants like astaxanthin.
6. Herring
- Omega-3s: 0.94 g DHA + 0.77 g EPA per 3 oz
A low-mercury fish that’s safe and nutritious.
7. Sardines
- Omega-3s: 0.74 g DHA + 0.45 g EPA per 3 oz
Affordable, nutrient-dense, and great for daily intake.
8. Anchovies
- Omega-3s: 0.36 g DHA + 0.21 g EPA per oz
Small but rich in calcium and omega-3s.
9. Mackerel
- Omega-3s: 0.59 g DHA + 0.43 g EPA per 3 oz
Choose Atlantic mackerel over king mackerel to avoid mercury.
10. Trout
- Omega-3s: 0.44 g DHA + 0.40 g EPA per 3 oz
One of the best vitamin D sources along with omega-3s.
11. Oysters
- Omega-3s: 0.14 g ALA + 0.23 g DHA + 0.30 g EPA per 3 oz
Rich in zinc and selenium, essential for immunity.
12. Sea Bass
- Omega-3s: 0.47 g DHA + 0.18 g EPA per 3 oz
Also provides vitamin B6 for energy and immune support.
13. Caviar
- Omega-3s: 0.60 g DHA + 0.48 g EPA per tbsp
A luxury food with extremely high B12 content.
14. Shrimp
- Omega-3s: 0.12 g DHA + 0.12 g EPA per 3 oz
Also contains astaxanthin, a strong antioxidant.
15. Tuna
- Omega-3s: 0.54 g DHA + 0.20 g EPA per 3 oz
A convenient pantry option, also rich in vitamin E and B12.
✅ Quick Review
While walnuts are healthy, they’re not the best omega-3 powerhouse. Foods like flaxseed oil, chia seeds, and flaxseeds provide much higher ALA, while seafood such as salmon, sardines, trout, and mackerel deliver DHA and EPA, which are crucial for brain, heart, and cellular health.
Adding a mix of both plant-based and seafood sources ensures you get the full spectrum of omega-3 benefits.
