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Foods high in omega-3 fatty acids

The most omega-3 fatty acids per typical portion among 11,444 USDA reference foods: mackerel, 3.7 g in 1 piece (5-1/2" x 1-1/2" x 1/2").

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most omega-3 fatty acids per portion?

  1. 1
    Mackerel
    Fish, mackerel, salted · 1 piece (5-1/2" x 1-1/2" x 1/2") (80 g)
    3.7g4.6 g per 100 g · 3.0 g per 200 calories
  2. 2
    Hemp seed
    Seeds, hemp seed, hulled · 3 tbsp (30 g)
    2.6g8.7 g per 100 g · 3.1 g per 200 calories
  3. 3
    Caviar
    Fish, caviar, black and red, granular · 1 oz (28 g)
    1.9g6.5 g per 100 g · 5.0 g per 200 calories
  4. 4
    Hummus
    Hummus, commercial · 1 cup (246 g)
    1.7g0.7 g per 100 g · 0.6 g per 200 calories
  5. 5
    Fish
    Fish, canned · 1 cup (135 g)
    1.7g1.2 g per 100 g · 1.6 g per 200 calories
  6. 6
    Sablefish
    Fish, sablefish, smoked · 3 oz (85 g)
    1.6g1.8 g per 100 g · 1.4 g per 200 calories
  7. 7
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    1.5g1.0 g per 100 g · 0.9 g per 200 calories
  8. 8
    Salmon
    Fish, salmon, pink, canned, without salt, solids with bone and liquid · 3 oz (85 g)
    1.4g1.7 g per 100 g · 2.4 g per 200 calories
  9. 9
    Herring
    Fish, herring, Atlantic, kippered · 1 fillet, large (7" x 2-1/4" x 1/4") (65 g)
    1.4g2.1 g per 100 g · 2.0 g per 200 calories
  10. 10
    Brains
    Brains · 1 cup (140 g)
    1.2g0.8 g per 100 g · 1.1 g per 200 calories
  11. 11
    Oyster
    Mollusks, oyster, Pacific, cooked, moist heat · 3 oz (85 g)
    1.2g1.4 g per 100 g · 1.7 g per 200 calories
  12. 12
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    1.1g0.8 g per 100 g · 0.7 g per 200 calories
  13. 13
    Cisco
    Fish, cisco, smoked · 3 oz (85 g)
    1.1g1.3 g per 100 g · 1.4 g per 200 calories
  14. 14
    Bass
    Fish, bass, steamed · 1 large fillet (135 g)
    1.0g0.8 g per 100 g · 1.2 g per 200 calories
  15. 15
    Frijoles rojos volteados
    Frijoles rojos volteados (Refried beans, red, canned) · 1 cup (233 g)
    1.0g0.4 g per 100 g · 0.6 g per 200 calories
  16. 16
    Hash brown potatoes
    Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil · 1 cup prepared (130 g)
    0.9g0.7 g per 100 g · 0.6 g per 200 calories
  17. 17
    0.9g1.6 g per 100 g · 0.7 g per 200 calories
  18. 18
    Trout
    Fish, trout, grilled · 1 small/regular fillet (90 g)
    0.8g0.9 g per 100 g · 0.9 g per 200 calories
  19. 19
    Calamari
    Calamari, cooked · 1 cup (135 g)
    0.8g0.6 g per 100 g · 0.8 g per 200 calories
  20. 20
    Steamed
    Fish, NS as to type, steamed · 1 small/regular fillet (90 g)
    0.8g0.9 g per 100 g · 1.0 g per 200 calories
  21. 21
    Crackers
    Crackers, standard snack-type, regular · 1 cup crushed (52 g)
    0.8g1.5 g per 100 g · 0.6 g per 200 calories
  22. 22
    0.8g1.7 g per 100 g · 1.1 g per 200 calories
  23. 23
    Baked or broiled
    Fish, NS as to type, baked or broiled · 1 small/regular fillet (90 g)
    0.8g0.8 g per 100 g · 0.8 g per 200 calories
  24. 24
    Tuna
    Fish, tuna, white, canned in water, without salt, drained solids · 3 oz (85 g)
    0.7g0.9 g per 100 g · 1.3 g per 200 calories
  25. 25
    Blueberry muffins
    Muffins, blueberry, commercially prepared (Includes mini-muffins) · 1 small (2-3/4" dia x 2") (66 g)
    0.7g1.0 g per 100 g · 0.6 g per 200 calories
  26. 26
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    0.7g0.8 g per 100 g · 0.9 g per 200 calories
  27. 27
    Pompano
    Fish, pompano, grilled · 1 small/regular fillet (90 g)
    0.6g0.7 g per 100 g · 0.6 g per 200 calories
  28. 28
    Bread
    Bread, pound cake type, pan de torta salvadoran · 1 serving (55 g)
    0.6g1.2 g per 100 g · 0.6 g per 200 calories
  29. 29
    Turkey
    Turkey, skin, from retail parts, from dark meat, cooked, roasted · 3 oz (85 g)
    0.6g0.7 g per 100 g · 0.3 g per 200 calories
  30. 30
    Shark
    Fish, shark, mixed species, cooked, batter-dipped and fried · 3 oz (85 g)
    0.6g0.7 g per 100 g · 0.6 g per 200 calories
  31. 31
    Anchovy
    Fish, anchovy, european, canned in oil, drained solids · 1 oz, boneless (28 g)
    0.6g2.1 g per 100 g · 2.0 g per 200 calories
  32. 32
    Turkey whole
    Turkey, whole, skin (light and dark), roasted · 3 oz (85 g)
    0.6g0.7 g per 100 g · 0.3 g per 200 calories
  33. 33
    Lamb
    Lamb, New Zealand, imported, subcutaneous fat, cooked · 3 oz (85 g)
    0.6g0.7 g per 100 g · 0.2 g per 200 calories
  34. 34
    Edamame
    Edamame, frozen, prepared · 1 cup (155 g)
    0.6g0.4 g per 100 g · 0.6 g per 200 calories
  35. 35
    Graham crackers
    Cookies, graham crackers, plain or honey (includes cinnamon) · 1 cup, crushed (84 g)
    0.5g0.6 g per 100 g · 0.3 g per 200 calories
  36. 36
    Fried
    Fish, NS as to type, fried · 1 small/regular fillet (90 g)
    0.5g0.6 g per 100 g · 0.4 g per 200 calories
  37. 37
    Onion rings
    Onion rings, breaded, par fried, frozen, prepared, heated in oven · 10 rings, medium (2-3" dia) (60 g)
    0.5g0.8 g per 100 g · 0.6 g per 200 calories
  38. 38
    Creamy
    Peanut butter with omega-3, creamy · 1 tbsp (16 g)
    0.5g2.9 g per 100 g · 1.0 g per 200 calories
  39. 39
    Shrimp
    Crustaceans, shrimp, mixed species, canned · 3 oz (85 g)
    0.5g0.5 g per 100 g · 1.1 g per 200 calories
  40. 40
    Lamb liver
    Lamb, New Zealand, imported, liver, cooked, soaked and fried · 3 oz (85 g)
    0.5g0.5 g per 100 g · 0.6 g per 200 calories
  41. 41
    Squid
    Mollusks, squid, mixed species, cooked, fried · 3 oz (85 g)
    0.5g0.5 g per 100 g · 0.6 g per 200 calories
  42. 42
    Mullet
    Fish, mullet · 1 cup (135 g)
    0.5g0.3 g per 100 g · 0.3 g per 200 calories
  43. 43
    Cheese crackers
    Crackers, cheese, regular · 1 cup, bite size (62 g)
    0.4g0.7 g per 100 g · 0.3 g per 200 calories
  44. 44
    Beef
    Beef, New Zealand, imported, subcutaneous fat, cooked · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.1 g per 200 calories
  45. 45
    Perch
    Fish, perch, steamed · 1 large fillet (135 g)
    0.4g0.3 g per 100 g · 0.6 g per 200 calories
  46. 46
    Refried beans
    Refried beans, canned, vegetarian · 1 cup (242 g)
    0.4g0.2 g per 100 g · 0.4 g per 200 calories
  47. 47
    Flounder
    Fish, flounder, grilled · 1 large fillet (135 g)
    0.4g0.3 g per 100 g · 0.6 g per 200 calories
  48. 48
    Chicken
    Chicken, skin (drumsticks and thighs), with added solution, cooked, roasted · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.2 g per 200 calories
  49. 49
    Spiny lobster
    Crustaceans, spiny lobster, mixed species, cooked, moist heat · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.7 g per 200 calories
  50. 50
    Crab
    Crustaceans, crab, queen, cooked, moist heat · 3 oz (85 g)
    0.4g0.5 g per 100 g · 0.8 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodOmega-3 fatty acids (ALA + EPA + DHA) per 100 gIn the portion ranking
Oil, flaxseed, cold pressed53 gnot an everyday portion (rule above)
Fish oil, salmon31 gnot an everyday portion (rule above)
Oil, bearded seal (Oogruk) (Alaska Native)22 gnot an everyday portion (rule above)
Seeds, chia seeds, dried18 gnot an everyday portion (rule above)
Oil, spotted seal (Alaska Native)10 gnot an everyday portion (rule above)
Oil, canola9.1 gnot an everyday portion (rule above)
Seeds, hemp seed, hulled8.7 granked 2
Oil, industrial, soy, refined, for woks and light frying6.9 gnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Within a food group

Fish and shellfish high in omega-3 fatty acids

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov