Foods high in Omega-3
Omega-3 fatty acids are essential fats linked to heart and brain health and a calmer inflammatory response. The long-chain forms (EPA and DHA) in fish are the most active; plant sources provide ALA, which the body converts less efficiently.
The ranking
Top 3 foods high in omega-3
Per 100 g, with each food's share of the 1.6 g daily value.
- 23
The richest plant source. Grind them so you actually absorb it.
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10–15 g.
- 18
A spoonful in oats or yogurt covers the day's ALA.
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10–15 g.
- 9
A convenient handful of plant-based omega-3.
Quick tip
Mix plant sources (flax, walnuts) with oily fish to cover both ALA and the active EPA/DHA.
This is just the top of the list
Which foods high in omega-3 would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in omega-3 that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the omega-3 in any ingredient you search, per 100 g.