FOOD

7 foods with as many or more Omega-3s as Salmon

Let's balance our mind and body this year

Senior Writer

MARCH 5, 2025 1:33 PM ESTMAR 5, 2025, 1:33 PM EST

It's 2025 and people are wondering how to live their best, healthiest life. With so much information about what multivitamins, diets, or miracle products you should add to your diet, one thing is true, your body needs Omega 3s. Omega-3 fatty acids are a group of polyunsaturated fats that your body needs but can’t produce on its own. They play a crucial role in your body and mind, and getting enough omega-3 is linked to a lower risk of heart disease, better brain function, and even improved mood. Whether from fish, seeds, or supplements, they’re an important part of a balanced diet.

There are three main types of omega-3s:

ALA (Alpha-linolenic acid): Found in plant sources like flaxseeds, chia seeds, and walnuts. Your body can convert a small amount of ALA into the other two types.
EPA (Eicosapentaenoic acid): Mostly found in fatty fish like salmon, mackerel, and sardines. It helps reduce inflammation and support heart health.
DHA (Docosahexaenoic acid): Also found in fish and algae, DHA is essential for brain health, eye function, and overall cell function.

Salmon is often the go-to for omega-3s, with 3.5 oz (100g) providing ~2.2g of EPA and DHA combined. But did you know there are plenty of other foods that you can incorporate into your diet? Whether you're not a fan of salmon or just looking to mix it up, these options have your back in the omega-3 department.

1. Chia Seeds

Chia seeds in a glass bowl with a spoon. Wooden board as a background. Healthy food concept, superfood, dietary supplements.

These tiny delicious little seeds are a powerhouse. Just two tablespoons of chia seeds offer a solid 5g of omega-3s. Toss them in smoothies, oatmeal, yogurt for a delicious breakfast and snack, or even bake them into your favorite recipes.

2. Flaxseeds

Flaxseeds are another plant-based shining star. Ground flaxseed offers around 6g of omega-3s per two tablespoons. They’re a great addition to granola, baked goods, or homemade energy bars. They're also great for anyone gluten-free.

3. Walnuts

A handful of walnuts is like a mini omega-3 boost. About 1 ounce (or 14 halves) delivers around 2.5g of omega-3s. Sprinkle them on your salad or snack on them instead of a bag of chips.

4. Hemp Seeds

Hemp seeds are a powerhouse because they aren't just a protein source – they’re packed with omega-3s, too! Just 3 tablespoons provide around 2.5g of omega-3s. Add them to smoothies, yogurt, or baked goods for an extra nutrient boost.

5. Soybeans

Edamame, tofu, and other soy-based products are full of plant omega-3s. A cup of cooked edamame has around 0.8g of omega-3s, so load up your plate for a tasty, healthy snack.

6. Seaweed & Algae

If you want to feel like a fish or turtle while getting some omega-3s. Algae and seaweed are some of the best plant-based sources of EPA and DHA. So, it's a great option for vegetarians and vegans. Nori, spirulina, and chlorella contain varying amounts of omega-3s. Algal oil supplements can provide up to 2.5g of DHA per tablespoon. You can experiment with putting things like spirulina in your smoothie or juices or have a delicious seaweed salad.

7. Mackerel

If you don't like Salmon, Mackerel is another fatty fish loaded with omega-3s. A 3.5 oz (100g) serving contains about 4.1g of EPA and DHA combined, nearly double what salmon offers. Plus, it's often more affordable.