5 Surprising Foods With More Omega-3s Than Salmon, According to Nutrition Experts
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Key Points
While salmon is a well-known source of omega-3s, other foods like chia seeds, flaxseeds, and walnuts actually offer higher amounts—though mostly in the plant-based ALA form.
To help your body better absorb and convert ALA into the more active EPA and DHA, pair it with anti-inflammatory spices, healthy fats, and nutrients like zinc and B6.
Incorporating these omega-3-rich foods—such as mackerel, hemp seeds, and walnuts—into meals is easy and versatile, from smoothies and oats to savory dishes and spreads.
It’s hard to talk about omega-3s without bringing up salmon. The healthy fish is often admired as a top source of omega-3 fatty acids, along with protein and essential vitamins. Need a refresher on omega-3s? According to registered dietitian Maddie Pasquariello, MS, RDN, omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA). They’re also known as “good fats.”
Depending on the type (more on that soon), omega-3s can support many aspects of one’s overall health, including brain function, thyroid and liver health, mood, inflammation management, and hormone balance, according to registered dietitian Samantha Peterson, MS, RD.
Given the importance of omega-3s, it’s no wonder salmon is revered for its high omega-3 content. But you might be surprised to learn that there are foods with even more omega-3s than salmon, making it easy—and delicious—to diversify your sources of this key nutrient. Ahead, find everything you need to know about omega-3 fatty acids, along with sources beyond salmon (and ways to eat them at home).
Meet the Experts
Maddie Pasquariello, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie
Samantha Peterson, MS, RD, registered dietitian and founder of Simply Wellness
Types of Omega-3 Fatty Acids
Before exploring foods that have more omega-3 fatty acids than salmon, it’s important to understand the different kinds of omega-3s.
There are three main types: alpha-linolenic acid (ALA), which comes from plant-based foods like chia seeds, flaxseeds, and walnuts, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish like salmon and mackerel, per Peterson. The latter is more directly used by the body. “Additionally, your body can convert ALA into EPA and DHA, but the process isn’t very efficient,” Peterson says.
Luckily, it’s possible to boost ALA conversion and absorption with the following methods, according to Peterson:
Pair sources of ALA with anti-inflammatory spices (such as turmeric), which may enhance conversion.
Eat foods rich in zinc and vitamin B6, such as pumpkin seeds, chickpeas, and spinach, to support enzymes that turn ALA into EPA and DHA.
Eat sources of ALA with healthy fats, like olive oil or avocado, to improve absorption.
Limit processed oils rich in omega-6 fatty acids, like soybean or corn oil, which compete for the same enzymes.
With these tips, you can make the most out of ALA found in plant-based foods.
Foods With More Omega-3s Than Salmon
For context, a 3-ounce serving of salmon offers 1.8 grams of omega-3s in the form of EPA and DHA. The following foods contain even more, though there are several things to keep in mind.
Not all these foods contain the same type of omega-3s. With that in mind, if you eat seafood, Pasquariello suggests “focusing on fish as your main source of omega-3s—then supplementing with plant foods for ALA.” While you’re at it, when eating foods high in ALA, consider the aforementioned tips for supporting optimal absorption.
Mackerel
Omega-3 Content: 2.6 grams per a 3.5-ounce serving
The exact amount of omega-3s in fish can vary, but mackerel often surpasses salmon in this department. Case in point: A 3.5-ounce serving (100 grams) contains approximately 2.6 grams of omega-3 fatty acids in the form of EPA, DHA, and ALA. Mackerel also provides protein, calcium, and iron, according to Pasquariello. Enjoy it just like you would salmon: grilled, pan-fried, or roasted with your favorite grains and vegetables. You can also “use smoked mackerel as a protein-rich topper for toast, mash with avocado and lemon for a nutrient-dense spread or dip, [or] stir into scrambled eggs or a frittata for a brain-boosting breakfast,” suggests Peterson.
Chia Seeds
Omega-3 Content: 5 grams per a 1-ounce serving
“Chia seeds are tiny but mighty,” Peterson says. In just 1 ounce (2 tablespoons), you’ll get an impressive 5 grams of omega-3 fats in the form of ALA. “They’re also packed with fiber, calcium, and antioxidants, [making them] great for gut health and blood sugar balance,” Peterson adds. Chia seeds also offer plant-based protein, according to Pasquariello. They’re most often used to make chia pudding, but you can also stir the seeds into overnight oats, blend them into smoothies, sprinkle them over avocado toast, or whisk them into salad dressings, per Peterson. But take note: If you’re not used to high-fiber foods, increase your intake of chia seeds slowly to minimize digestive upset, suggests Pasquariello.
Flaxseeds
Omega-3 Content: 3.6 grams per a 1-ounce serving
Flaxseeds offer 3.6 grams of ALA per 2 tablespoons. Additionally, you’ll get some fiber and protein, making them a nutritious addition to recipes. Pasquariello suggests ground flaxseed (vs whole) for the most benefits, as the ground variety is generally easier for the body to digest. Take a tip from Peterson and add them to oatmeal, cottage cheese, or baked goods like muffins or pancakes.
Hemp Seeds
Omega-3 Content: 2.6 grams per a 1.5-ounce serving
Another food with more omega-3s than salmon is hemp seeds, which contain 2.6 grams of ALA per 3 tablespoons. They also contain essential nutrients like protein, antioxidants, and vitamins A, D, and E; it’s no wonder they’re considered one of the healthiest seeds. To enjoy the nutty ingredient, blend them into your favorite green smoothie or sprinkle them on savory toast. You could even combine them with breadcrumbs and use them to coat chicken cutlets.
Walnuts
Omega-3 Content: 2.5 grams per a 1-ounce serving
Enjoy 1 ounce of walnuts and you’ll get 2.5 grams of ALA. Furthermore, the nuts provide magnesium, melatonin, and anti-inflammatory polyphenols, according to Peterson. Walnuts are a tasty snack, whether on their own or as part of a trail mix. Otherwise, try them in breakfast muffins or yogurt bowls, as recommended by Pasquariello. Craving something savory? Toss walnuts in salads, add them to grain bowls or roasted vegetables, blitz them in pesto, or pulse into plant-based “meat” for tacos or pasta sauce (as seen in our Walnut Mushroom Bolognese), per Peterson.
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