Omega-3s include ALA (plant-based) and EPA/DHA (marine). ALA is a precursor to EPA/DHA but its conversion is limited. For roles, intakes, and safety, see the professional fact sheet on omega-3s.
Top 15 — omega-3-rich foods (ALA vs EPA/DHA)
Indicative guidelines (g/100 g or per serving); variations depending on species, season, farming, processing, and cooking. For precise values, use the Ciqual table (ANSES) and FoodData Central (USDA).
Plant sources (ALA)
- Flaxseed oil (raw): ~50–60 g ALA/100 g
- Chia seeds: ~15–20 g ALA/100 g
- Flaxseeds: ~15–20 g ALA/100 g
- Walnut oil: ~10–13 g ALA/100 g
- Canola/rapeseed oil: ~7–11 g ALA/100 g
- Walnuts: ~7–10 g ALA/100 g
- Hemp seeds: ~15–25 g ALA/100 g
Marine sources (EPA/DHA)
- Mackerel: ~1.5–3.5 g EPA+DHA/100 g
- Sardines (fresh/canned): ~1–2.5 g/100 g
- Herring: ~1–2.5 g/100 g
- Salmon (wild/farmed): ~1–2 g/100 g
- Anchovies: ~1–2 g/100 g
- Trout: ~0.8–1.5 g/100 g
- Cod liver oil, fish roe (caviar): very rich (high variability)
Two servings of fatty fish/week often cover ≥ 250 mg/day of EPA+DHA on average. For ALA, 1 tbsp canola oil or 2 tsp flaxseed oil (raw) contribute effectively.
Optimizing absorption
- EPA/DHA vs ALA: prioritize regular marine sources; ALA → EPA/DHA conversion is low. See the metabolism section of the omega-3 fact sheet.
- With lipids: consume omega-3s within a meal; ALA oils (flax, walnut, canola) are taken raw (oxidation/heat).
- Balance omega-6: limit oils very rich in omega-6 (e.g., sunflower) which compete for enzymes.
- Quality/contaminants: choose tested products and good-quality canned fish; alternate species. See also our cardiovascular benefits.
Daily guidelines (recommended intakes)
Common guidelines for adults: ≈ 250 mg/day of EPA+DHA overall, and ALA as % of energy (≈ 0.5–1.5% depending on references). See EFSA reference values and ODS professional synthesis.
| Nutrient | Daily guideline |
|---|---|
| EPA + DHA | ≈ 250 mg/day |
| ALA | ≈ 0.5–1.5% of energy intake |
Risks, interactions and precautions
- Anticoagulants/antiplatelets: caution; beyond ~3 g/day of marine omega-3s, increased bleeding risk. See safety threshold.
- Pregnancy/breastfeeding: DHA intake is particularly relevant (visual/brain development).
- Contaminants: vary species and sources; favor tested products.
- Supplementation: useful if low intakes, but adjust dose to context; evaluate with a professional if on treatment.
Prioritize first the plate (fatty fish, ALA-rich oils). Adjust quality, cooking, and frequency. Supplements are secondary and must respect guidelines and interactions.
Sources and further reading
- Mechanisms, needs, safety: professional fact sheet on omega-3s.
- Composition tables: Ciqual table (ANSES) and FoodData Central (USDA).
- EU guidelines: EFSA dietary reference values; safety: 3 g/day marine omega-3s threshold.
