Omega-3 fatty acids are very healthy fats that have many benefits for your body and brain.
Not all omega-3 fatty acids are created equal . There are about ten types of omega-3, but the three most important are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
ALA is found mainly in plants , while EPA and DHA are found primarily in foods of animal origin such as oily fish.
Here's where to find omega-3s in food as well as the best sources, including omega-3 supplements.
Table of foods rich in omega-3
| Food | Type of omega-3 | Content (g/100g) |
|---|---|---|
| Chia seeds | TO THE | 17.5 g |
| Flax seeds | TO THE | 18.3 g |
| Hemp seeds | TO THE | 21.4 g |
| Nut | TO THE | 7.5 g |
| Algae (nori, chlorella…) | EPA + DHA | Variable |
| Mackerel | EPA + DHA | 5.1 g |
| Salmon | EPA + DHA | 4.1 g |
| Herring | EPA + DHA | 2.4 g |
| Sardines | EPA + DHA | 1.4 g |
| Oysters | ALA + EPA + DHA | 0.4 g |
Our expert solution
Discover Omega-3 EPAX® , a high-quality, purified and certified EPA and DHA concentrate to support heart, brain and joint health.
Discover Omega-3 EPAX®Plant-based sources of omega-3
Chia seeds (17.5 g per 100 g)
Chia seeds are an excellent plant-based source of omega-3 (ALA). They are also rich in protein and fiber.
Numerous studies have shown that chia seeds can reduce the risk of chronic diseases when consumed as part of a healthy diet.
A study on mice suggests that consuming chia seeds lowers blood triglycerides and increases "good" HDL cholesterol as well as omega-3 levels in the blood.
Chia seeds contain 17.5g of ALA per 100g.
Algae
Nori seaweed and chlorella are gaining popularity due to their health benefits.
Seaweed is a valuable source of omega-3 for vegetarian or vegan diets, as it also provides DHA and EPA.
A recent study has shown that consuming algae oil rich in DHA improves memory in mice.
Hemp seeds (21.4 g per 100 g)
Hemp seeds are very rich in omega-3, but also in iron, magnesium and zinc.
They offer benefits for the cardiovascular system , the digestive system and the skin.
Easily added to muesli, salads or smoothies.
Also available as hemp seed oil , obtained by pressing the seeds.
Amount: 21.4 g of ALA per 100 g.
Flax seeds (18.3 g per 100 g)
Flax seeds are rich in vitamin B1 , iron, magnesium, manganese and selenium.
They are an excellent source of ALA. As whole seeds are difficult to digest, it is recommended to grind them before consumption.
Studies have shown that they can lower blood pressure, particularly in cases of hypertension , and reduce cholesterol .
Amount: 18.3 g of ALA per 100 g.
Nuts (7.5 g per 100 g)
Walnut kernels are rich in healthy fats and omega-3. They contain more than half their weight in beneficial lipids.
Several studies suggest positive effects on brain health (memory, learning, cognitive decline).
Easy to incorporate: muesli , salads, cooked dishes or as a snack.
Amount: 7.5 g of ALA per 100 g.
Sources of omega-3 from animal sources
Mackerel (5.1 g per 100 g)
Very rich in omega-3, vitamins and minerals.
A cooked fillet covers more than 2 times the daily intake of vitamin B12 .
Excellent source of complete proteins and selenium .
Nutritional value: 5.1 g of omega-3 per 100 g.
Salmon (4.1 g per 100 g)
A popular oily fish, rich in protein and omega-3.
Regular consumption of salmon is associated with a lower risk of obesity , diabetes and cardiovascular disease, and with healthy cholesterol levels.
Common recommendation: 2 portions of oily fish per week .
Nutritional value: 4.1 g per 100 g.
Herring (2.4 g per 100 g)
Medium-sized oily fish, affordable , often smoked , marinated or canned.
Rich in selenium, vitamin D and vitamin B12.
Nutritional value: 2.4 g per 100 g.
Oysters (0.4 g per 100 g)
Crustaceans appreciated as a starter, containing ALA, EPA and DHA.
Extremely rich in zinc , and good sources of vitamin B12 and copper.
Amount: 0.4 g per 100 g.
Sardines (1.4 g per 100 g)
Small oily fish, to be eaten fresh , smoked, fried or canned.
Good sources of protein, vitamins, minerals, selenium , vitamin B12 and vitamin D.
Nutritional value: 1.4 g per 100 g.
The dangers of omega-3 dietary supplements
If you eat few oily fish and vegetables rich in omega-3, consider dietary supplements .
The market is vast; it is important to choose quality omega-3s .
Quality criteria to be checked:
- Fishing area : favour protected areas (e.g. South Pacific) to limit heavy metals.
- Choosing fish : prefer small oily fish (beginner of the food chain).
- TOTOX index : measures the oxidation of oils. The GOED recommends ≤ 26; some high-end batches show much lower values.
- Extraction process : cold (enzymatic) extraction preserves quality better than hot pressing.
- Form : favour the triglyceride form, the natural form of omega-3, rather than ethyl esters.
- Labels : useful for traceability and fishing methods (e.g., "Friends of the Sea®").
Key points to remember
EPA and DHA are most often found in foods of animal origin .
Some plants are a good source of omega-3, but mainly contain ALA .
Regular consumption of oily fish contributes to healthy brain function .
