Omega 3 Food Chart

Do you love seafood? If so, you’re lucky enough to be treating your body with magical omega-3 fatty acids. They are incredibly healthy and beneficial for you. They are healthy for the brain, heart, and other optimal body functions. They come in 3 forms, i-e;

  • Docosahexaenoic acid (DHA)
  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)

You can get all three forms from seafood, but when it comes to those who don’t like munching on fish, they can rely on plant sources. However, when it comes to vegan sources, you’ll only be able to get ALA and not the other two forms.

Therefore, we present this blog with foods that are low and rich in omega-3 and much more.

Omega 3 Food Chart

Omega 3 Rich Foods

Omega-3 fatty acids are found naturally in some foods, such as seafood and plants, whereas in some, it is added artificially. They are known as fortified foods. Refer to the table below to get an idea of some omega-3-rich food sources.

Food CategorySources
Fish and other seafood cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines
Nuts and seeds flaxseed, chia seeds, and walnuts
Plant oils flaxseed oil, soybean oil, and canola oil
Fortified foods certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas

Low Omega 3 Foods

Omega-3 fatty acids are found in abundance in seafood and some vegetables. However, some food sources, such as beans and fruits, are available in low amounts. For more knowledge, please refer to the table below.

Food ItemsOmega-3 Amount Present
Fish (Bass)0.5 grams
Dry Fruit (Almonds, Peas)0
Coconut Oil0
Fruit (Blueberries)0.25 grams

Also read: Anti-inflammatory Foods

Omega 3 Rich Fruits

Fruits are loaded with vitamins and other essential nutrients. They help maintain blood pressure, reduce heart disease risk, protect you from cancer, reduce the risk of digestive problems and eyes, and have a positive effect on overall health.

Apart from this, they are also rich in omega-3 fatty acids. Only ALA is present in plant sources, primarily fruits, compared to DHA and EPA. On the contrary, look at the table below to know fruits rich in omega-3.

Guavas12% AL in 1 cup
Raspberries10% AL in 1 cup
Blackberries8% AL in 1 cup
Strawberries7% AL  in 1 cup
Blueberries5% AL in 1 cup
Mangoes5% AL in 1 cup

Low Omega 3 Fruits

Not all fruits are high in omega-3. Some are low in omega-3, and a few fruits don’t contain them.

So, if you have the wrong knowledge about peaches, grapes, pomegranates, etc., going through the table will help you know the number of fatty acids in them.

FruitsAmount of Omega-3 Present
Grapes16 mg
CherriesVery low
Berries0.25 mg
Dragon fruitVery low

Omega 3 Rich Vegetables

Eating vegetables is healthy because it provides numerous health benefits. People who eat more vegetables have a reduced risk of chronic diseases.

Various nutrients, along with omega-3 fatty acids, make them healthy for everyone. So, if you want to obtain omega-3 from vegetables, check the table below.

Chinese Broccoli14% AL in 1 cup
Winter Squash12% AL in 1 cup
Broccoli12% AL in 1 cup
Zucchini11% AL in 1 cup
Spinach10% AL in 1 cup

Low Omega 3 Vegetables

Above, you’ve seen that vegetables are abundant in omega-3, but it doesn’t mean all vegetables are rich in fatty acids.

Some vegetables have either low omega-3 or are low in them. For more information, refer to the table below.

VegetablesAmount of Omega-3 Present
Turnip0.09 g
Okra1 mg
Potato37 mg
Colocasia8.4 mg

Omega 3 Foods List For Vegan

Those who don’t like seafood or are vegetarians can go for plant sources containing omega-3.

You will get a wide range of veggies abundant in omega-3. Most vegans lack omega-3 in their bodies; consuming the foods on the table will improve their health. 

Food ItemsServing in Grams
Flaxseed oil, 1 tbsp7.26
Chia seeds,1 ounce5.06
English walnuts, 1 ounce2.57
Flaxseed whole, 1 tbsp2.35
Canola oil, 1 tbsp1.28
Soybean oil, 1 tbsp0.92
Black walnuts, 1 ounce0.76
Mayonnaise, 1 tbsp0.74
Refried beans, ½ cup0.21
Kidney beans ½ cup0.10
Baked beans, ½ cup0.07
Bread, whole wheat, 1 slice0.04
Milk, 1 cup0.01


Which foods contain a lot of omega-3?

Seafood, including fish (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) seeds and nuts (such as flaxseed, chia seeds, and walnuts) Plant lipids (such as flaxseed oil, soybean oil, and canola oil).

Which plants have a high omega-3 content?

Many different plant sources readily contain omega-3 fatty acids. Some examples of sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Beans and other green leafy vegetables also include microscopic levels.

Are there omega-3s in almonds?

Although walnuts and almonds are healthy food choices, only walnuts contain omega-3 fatty acids.

What signs indicate an omega-3 deficiency?

Fatigue, poor memory, dry skin, heart issues, mood swings or sadness, and poor circulation are all signs of an omega-3 fatty acid deficit. Omega-3 and omega-another necessary fatty acid must be consumed in the right proportions in the diet.


Omega-3 is a crucial component of the diet, and you can obtain it from seafood such as fish, vegetables, fruits, and nuts.

You will find them in higher and lower amounts in different food groups. Consuming them will help you regulate blood pressure, reduce heart disease rate, and control your appetite.

On the other hand, if you are a vegan, you can refer to the table above to fulfill your fatty acid needs. To get the maximum nutritional benefit, follow the tables above and try to obtain the majority of your omega-3 fatty acid needs from whole food sources.