Top 30 · Updated 2026

Foods high in omega-3

Omega-3 fatty acids (ALA, EPA, DHA) are linked to cardiovascular and cognitive health.

#	Food	Omega-3 per 100g	FoodScore
1	Chia seeds nut seed	17.8 g	85
2	Walnuts nut seed	9 g	79
3	Salmon (Atlantic, cooked) seafood	2.3 g	85
4	Sardines (canned in oil, drained) seafood	1.5 g	72
5	Tuna (canned in water, drained) seafood	0.3 g	61
6	Avocado fruit	0 g	85
7	Black beans (cooked) legume	0 g	85
8	Chicken thigh (skinless, cooked) meat	0 g	85
9	Eggs (whole) meat	0 g	85
10	Popcorn (air-popped) snack	0 g	85
11	Rolled oats (dry) grain	0 g	85
12	Steel-cut oats (dry) grain	0 g	85
13	Tofu firm legume	0 g	85
14	Almonds (raw) nut seed	0 g	84
15	Chickpeas (cooked) legume	0 g	83
16	Edamame (cooked) legume	0 g	83
17	Lentils (cooked) legume	0 g	83
18	Ground beef (93% lean, cooked) meat	0 g	78
19	Shrimp (cooked) seafood	0 g	76
20	Kale (raw) vegetable	0 g	75
21	Chicken breast (skinless, cooked) meat	0 g	74
22	Spinach (raw) vegetable	0 g	73
23	Cottage cheese (low-fat) dairy	0 g	71
24	Greek yogurt (plain, nonfat) dairy	0 g	70
25	Quinoa (cooked) grain	0 g	70
26	Broccoli (cooked) vegetable	0 g	69
27	Greek yogurt (plain, whole milk) dairy	0 g	69
28	Sweet potato (baked) vegetable	0 g	69
29	Blueberries fruit	0 g	66
30	Carrot (raw) vegetable	0 g	66

How this ranking works

Foods are ranked highest-first on omega-3 content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.