Top 10 Foods Highest in Omega 3 Fatty Acids
Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health. Alpha-linolenic acid (ALA) is a type of Omega 3 fat found in plant foods which cannot be manufactured by the human body. Once consumed, ALAs can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPAs and DHAs are also typically found in seafood.
Foods High in Omega 3 Fatty Acids include flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood, soybeans, and spinach. Below are the top 10 foods high in Omega 3 fatty acids, for more, see the extended list of foods rich in omega 3 fatty acids, and the list of foods with a high omega 3 to omega 6 ratio.
|Omega-3 100g||Per cup (218g)||Per tablespoon (14g)|
|Omega-3 100g||Per tablespoon (14g)||Per teaspoon (5g)|
|Omega-3 100g||Per 2oz (56g)||Per ounce (28g)|
|Omega-3 100g||Per cup, pieces (120g)||Per ounce (28g)|
|Omega-3 100g||Per ounce (28g)||Per tablespoon (16g)|
|Omega-3 100g||Per fillet (108g)||Per ounce (28g)|
|Omega-3 100g||Per fillet (112g)||Per 3oz (85g)|
|Omega-3 100g||Per 3 ounces (85g)||In a medium oyster (25g)|
|Omega-3 100g||Per cup (172g)||Per ounce (28g)|
|Omega-3 100g||Per cup (190g)||1 cup raw (30g)|
Click each heading below for more information from HealthAliciousNess.com
|Spices (Mustard Seed)||3792mg per 100 gram serving||228mg per tablespoon (6 grams)||76mg per teaspoon (2 grams)||Click to see complete nutrition facts for Spices|
|Herbs (Dried Parsley)||1860mg per 100 gram serving||37mg per tablespoon (2 grams)||19mg per teaspoon (1 gram)||Click to see complete nutrition facts for Herbs|
|Crackers (Made with Omega 3 Fats)||1485mg per 100 gram serving||238mg per 5 crackers (16 grams)||45mg per cracker (3 grams)||Click to see complete nutrition facts for Crackers|
|Avocado Oil||957mg per 100 gram serving||134mg per tablespoon (14 grams)||48mg per teaspoon (5 grams)||Click to see complete nutrition facts for Avocado Oil|
|Wheat Germ Oil, Oat Oil & Rice Bran Oil (Wheat Germ Oil)||6900mg per 100 gram serving||966mg per tablespoon (14 grams)||345mg per teaspoon (5 grams)||Click to see complete nutrition facts for Wheat Germ Oil, Oat Oil & Rice Bran Oil|
|Spirulina||823mg per 100 gram serving||922mg per cup (112 grams)||58mg per tablespoon (7 grams)||Click to see complete nutrition facts for Spirulina|
|Fontina Cheese||790mg per 100 gram serving||1043mg per cup, diced (132 grams)||221mg per ounce (28 grams)||Click to see complete nutrition facts for Fontina Cheese|
|Olive Oil||761mg per 100 gram serving||107mg per tablespoon (14 grams)||38mg per teaspoon (5 grams)||Click to see complete nutrition facts for Olive Oil|
|Vegetable & Sweet Potato Chips (Garden Vegetable Chips)||2127mg per 100 gram serving||596mg per ounce (28 grams)||Click to see complete nutrition facts for Vegetable & Sweet Potato Chips|
|Wheat Germ||723mg per 100 gram serving||831mg per cup (115 grams)||Click to see complete nutrition facts for Wheat Germ|
|Peanut Butter (Added Omega-3)||3094mg per 100 gram serving||495mg per tablespoon (16 grams)||Click to see complete nutrition facts for Peanut Butter with Added Omega-3|
|Grass Fed Beef||90mg per 100 gram serving||77mg per 3 oz (85 grams)||Click to see complete nutrition facts for Grass Fed Beef|
- Reduced Risk of Cardiovascular Disease2
- Reduced severity of dementia and mental decline3
- Alleviation of Arthritis and Inflammation4
- USDA National Nutrient Database for Standard Reference, Release 27.
- Penny M. Kris-Etherton, William S. Harris, Lawrence J. Appel. Omega-3 Fatty Acids and Cardiovascular Disease. Arteriosclerosis, Thrombosis, and Vascular Biology. 2003; 23: 151-152 doi: 10.1161/01.ATV.0000057393.97337.AE
- CH Maclean, AM Issa, SJ Newberry, WA Mojica, SC Morton, RH Garland, LG Hilton, SB Traina, and PG Shekelle. Effects of Omega?3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary. AHRQ Evidence Report Summaries.
- Rebecca Wall1, R Paul Ross, Gerald F Fitzgerald, and Catherine Stanton. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutrition Reviews Volume 68, Issue 5, pages 280-289, May 2010