7 Surprising Foods Packed With Omega-3s (That Aren’t Chia Seeds)

7 Surprising Foods Packed With Omega-3s (That Aren’t Chia Seeds)

Omega-3 fatty acids play a big role in keeping your heart and brain healthy and may help reduce inflammation throughout your body. While chia seeds are often celebrated for their omega-3 content (about 5.06 grams per ounce), they’re far from the only source. Here are seven other foods rich in these essential fats that can easily fit into your diet.

1. Flaxseed Oil

Flaxseed oil is one of the richest plant-based sources of omega-3s—beating even chia seeds. Just one tablespoon provides around 7.26 grams of alpha-linolenic acid (ALA), the plant form of omega-3. It’s an easy addition to smoothies, salads, or drizzled over cooked vegetables.

2. Flaxseeds and Hemp Seeds

Both flaxseeds and hemp seeds deliver a healthy mix of fats, protein, fiber, and plant compounds with strong anti-inflammatory benefits.

• Two tablespoons (about 15 grams) of ground flaxseeds contain roughly 2.9 grams of ALA.
• Three tablespoons (about 30 grams) of hulled hemp seeds offer about 2.6 grams of ALA.

Sprinkle them on yogurt, oatmeal, or blend them into your favorite smoothie for a quick omega-3 boost.

3. Walnuts

Walnuts are another excellent source of ALA omega-3s. Just one ounce of English walnuts contains about 2.7 grams. They also pack antioxidants that may help support brain health, lower heart disease risk, and even reduce the likelihood of certain cancers. A handful of walnuts a day can be an easy, satisfying way to add more healthy fats to your diet.

4. Fatty Fish

Fatty fish such as salmon, herring, sardines, trout, halibut, tuna, and mackerel are among the best-known sources of long-chain omega-3s—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These types are especially effective in reducing inflammation and supporting heart and brain function.

Here’s how much EPA/DHA you’ll find in a 3-ounce serving of some popular fish:

• Wild salmon: 1.0–3.0 grams
• Halibut: 2.21 grams
• Herring: 1.7–1.8 grams
• Sardines: 1.0–1.74 grams
• Trout: 1.0 gram
• Tuna: 0.25–1.30 grams
• Mackerel: 0.35–1.80 grams

Studies show that eating fatty fish regularly may lower the risk of heart disease, cancer, and overall mortality. Diets rich in fish have also been linked to better brain function and protection against conditions like Alzheimer’s disease.

5. Algae

If you don’t eat fish, algae can be an excellent alternative. Types like seaweed, nori, and chlorella are packed with omega-3s and are among the few plant sources that provide ALA, EPA, and DHA. Algae oil, in particular, is one of the richest non-animal sources of these fats.

Seaweed also offers protein and contains antioxidants that may help regulate blood pressure and blood sugar levels.

6. Edamame and Soybean Oil

Edamame—those tender young soybeans you find in Asian dishes—are a tasty plant-based source of omega-3s, fiber, and protein. A single serving provides about 0.28 grams of ALA.

Soybean oil, another common kitchen staple, offers 0.92 grams of ALA per serving. Both can easily fit into your meals, whether as a snack, stir-fry ingredient, or salad topper.

7. Omega-3 Fortified Foods and Drinks

Because not all foods naturally contain omega-3s, many manufacturers now add them to everyday items. You can find omega-3-fortified options such as:

• Eggs
• Bread and baked goods
• Fruit juices
• Dairy products like milk and yogurt
• Butter, margarine, and cooking oils
• Baby food

These fortified products can help fill nutritional gaps, especially if you don’t eat fish or other omega-3-rich foods.

What Exactly Are Omega-3 Fatty Acids?

Omega-3 fatty acids are essential fats your body can’t make on its own, meaning you must get them from your diet. There are three main types:

• Alpha-linolenic acid (ALA): Found in plant oils
• Eicosapentaenoic acid (EPA): Found in fish and algae
• Docosahexaenoic acid (DHA): Found in fish and algae

These fats support heart health, lower cholesterol, reduce blood pressure, and promote brain development and function. They also have anti-inflammatory benefits that may ease symptoms of conditions like arthritis.

According to the National Institutes of Health (NIH), adults assigned male at birth should get about 1.6 grams of omega-3s per day, while adults assigned female at birth should aim for 1.1 grams. Pregnant individuals should aim for 1.4 grams daily, and breastfeeding individuals about 1.3 grams.

Most people can meet these needs by eating a balanced diet that includes some of the foods listed above. If you’re unsure whether you’re getting enough omega-3s, talk to your healthcare provider before considering supplements.