Foods High in Omega 3 for Those Who Don't Like Fish Oil

Are you in search of the best foods high in omega 3? Have the huge omega-3 benefits drawn your attention too? Well, then your search has surely come to an end! We’re here with 15 amazing foods rich in omega-3 that is probably lying carelessly in your kitchen.

The foods mentioned below are easy to find and very simple to include in your diet. By having these foods, you’ll not only provide yourself with omega-3 but also with other nutrients. Try out a unique recipe each day and give yourself that boost of omega-3. In fact, you will find there are plant sources and animal sources of omega-3 below. So, are you excited to know them all? Scroll down to know all the superfoods that keep you in perfect health!

Foods High in Omega 3

You know well enough how beneficial omega 3 is for your health. So, don’t you wish to know the fantastic foods high in omega 3 fatty acids? Here we have curated the best list which will tell you what the foods high in omega 3 are:  


You can go for anchovies, that is a super ingredient in your pizza. Just like how halibut, tuna, salmon, and many other fishes are high in omega-3, anchovies are also one of them. But usually, people don’t remember much about them. However, you can add the anchovy on top of your pizza and get a fair amount of omega-3 benefits through it. More so, with the perfect amount of omega-3, you’re also providing yourself with potassium, vitamin A and calcium. With one ounce of anchovy that is canned in oil, you are providing your body with 594 mg of omega-3 fatty acids.


If you are looking for omega-3 foods vegetarian, then natto is your go-to. It is soybean that you get after fermentation. And it is a significant source of omega-3 fatty acids. Alongside supplying your body with a fair amount of omega-3 fatty acid, you are also getting vitamin K from natto. Wondering what vitamin K does to your health? Well, it’s a micronutrient that keeps your bones healthy and strong. When you consume half a cup of natto, you are giving your body around 642 mg of omega-3 fatty acid. It is among the best foods high in omega 3 that is good for your health overall.


When you get the dry roasted soybeans, you can easily snack upon and keep yourself full. It is also the omega-3 that helps you in weight loss. Just by consuming half a cup of dried soybeans, you are supplying your body with a whopping 671 mg of omega-3 fatty acids. Alongside you are providing your body with 8 grams of fiber and around 14 grams of protein. Isn’t that a fantastic food high in the omega-3?


Who doesn’t like Paella? Well, if you’ve tasted paella then you love the oysters the Spanish dish has. That’ll make little shellfish works like a magical spell in your body. It doesn’t only contain the omega-3 benefits but gives you vast amounts of magnesium, iron, and potassium. More so, a few studies say that oysters have the power to enhance your mood quality too. By having 3.5 ounces of oysters, you are giving your body a massive 720 mg of omega-3.

Hemp Seeds

If you are a vegan, then consuming hemp seeds can supply you with a good amount of omega-3 fatty acids. All you need to do is toss it into your bowl of morning cereal, or your favorite yogurt, or into your smoothie blend. That one tablespoon of hemp seeds can supply you with a considerable amount of omega-3 fatty acids. Wondering how much? Well, one tablespoon of hemp seeds contains about 1000 mg of omega-3 fatty acids.

Canola Oil

Are you looking for a healthy oil to cook your food? Well, then your search ends here; canola oil it is! But be cautious while using it that’s because you can supply your body with a massive 1278 mg in one tablespoon of canola oil.


Have you ever tasted a fish pickle? If not, then you should try out the herring fish pickle. It has got a nice butter, garlic, and lemon base with a lovely white wine sauce. Not only does this pickle give your tastebuds a stir, but you can also give yourself the omega-3 benefits through this. It contains about 1674 mg of omega-3 fatty acids in every 3.5 ounces of herring fish pickle.


If you love the look of those tiny black pearls that are outrageously expensive, well then, you’re sure to give yourself a significant amount of omega-3 fatty acids. It is the omega 3 fatty acids foods that can give you a whopping 2098 mg of omega with just two tablespoons of caviar. More so, you not only giving yourself omega-3s, but you’re also providing yourself with anti-inflammatory properties that are beneficial for you.

Chia Seeds

Are you still in search of omega-3 foods vegetarian? Well, another very essential and omega-rich seeds are Chia. It has got a nutty, crunchy flavor that can give your stir-fries, smoothies, salads, and other dishes a lovely boost of omega. With just a tablespoon of chia seeds, you’re getting the amount of daily intake of omega-3, that is, 2140 mg. So, doesn’t chia count among the foods high in omega 3?


Sardines are a versatile food that can make itself suitable for so many different dishes. You can add them to your salads, smoothies, fish sauce, dip, or top up your pizza with them. Just take a few crackers, and bread rolls to accompany the sardine dish. Top them up with some red chili flakes and balsamic and you’re good to go! With a cup of sardine, that is canned in oil, you can supply your body with 2205 mg of omega-3 fatty acids.

Flax Seeds

When we are talking about the foods high in omega 3, then how is it possible flax seeds don’t make it to the list? It is one of the best omega-3 rich vegetarian foods in India and all across the globe. You can get the ground form of flaxseeds or try getting the whole and grind them at home. Also, try dry roasting them before you grind them. With each tablespoon of flaxseeds, your body is getting almost 2305 mg of omega-3 fatty acids.


The walnuts nutrition level is very high, and these nuts can do wonders for your health. It contains significant amounts of antioxidants that can keep away a lot of heart, brain, and other health illnesses away from you. You can also reduce the levels of high blood pressure and blood vessel inflammation by consuming walnuts. All you need to do is add them to your smoothie, salad, or munch on them simply to get the benefits of walnuts. With ¼ cup of walnuts, you are getting almost 2656 mg of omega-3 fatty acids.


Do you like white fish? Well, then mackerel is the one for you! Although the omega-3 fatty acid levels are not as high as salmon, it does provide you with a huge amount of omega-3 fatty acids. More so, apart from supplying your body with a fair amount of anti-inflammatory properties. With a fillet of mackerel, you are getting almost 2753 mg of omega-3 fatty acids.

Wild Salmon

The amount of omega-3 half a fillet of salmon provides you is way less than omega-3 supplements. So, why rely on the supplements of omega-3 when you have handy such wonder foods high in omega 3. By eating only half salmon fillet, you are supplying your body with 3428 mg of omega-3 fatty acids.

Flaxseed Oil

We’ve already had a mention of flaxseeds when talking about the omega 3 fatty acids foods earlier. But how can we miss out on flaxseed oil? Well, some people find it hard to digest flaxseeds so you can easily get the benefit of flaxseed oil by drizzling it over your salads. Studies show that you can get the benefit of flaxseed oil by curbing symptoms like hypertension and other cardiovascular problems. But remember not to heat up the flaxseed oil, or else it might change its nutrient profile. Whereas, the whole flaxseeds do not change its composition when roasted.

Omega-3 Benefits on Health

As you know, so many foods high in omega 3, we thought of giving you a glimpse of the omega 3 benefits on health. Scroll down to understand how omega-3 benefits your health.

Here are the following benefits of omega-3 on your health:

Keeps Heart Healthy

You can lower the levels of triglycerides, high blood pressure, and plaque formation by supplying a fair amount of omega-3 to your body. Moreover, it normalizes your heartbeat, which can be a significant cause of heart attacks.

A study done on 11000 participants showed that by supplying DHA and EPA 850mg regularly for three and a half years, there was a reduction of heart attacks by 25% and sudden death reduction by 45%.

According to the American Heart Association, you need to consume 1000mg of DHA and EPA omega fatty acids for people with pre-existing heart problems. And for people with high levels of triglycerides, you need to consume 2000 to 4000 mg of EPA and DHA.

Keeps Away from Anxiety and Depression

Since omega 3 fatty acids foods are directly linked to keeping your brain healthy. You can also overcome any kind of depression or mental disorders by consuming omega-3.

Numerous studies show that when you consume high levels of omega-3, for instance, from 200 to 2200 mg in a day, your anxiety and depression levels can be reduced.

Reduces the Chances of Cancer

When you eat foods high in omega 3 like fishes, flaxseeds, and more, you can reduce the chances of having colon, breast, and prostate cancer by a significant level.

But the research in this regard is limited, and you need to remember to supply omega-3 through foods and not through supplements.

Keeps pregnant women and Fetus Healthy

It is always best you supply your body with the right amounts of DHA when you’re pregnant. That’s because the essential omega-3 fatty acids are essential for the mother and the fetus.

According to numerous studies, you need to consume about 200 mg of DHA when you are pregnant. It gives the child a good cognitive development. But there are no evident studies that show consuming omega-3 supplements helps in this regard. So, it is always advisable to consult a doctor before including omega-3 supplements to your diet.

How much Omega-3 In One Day?

You know the omega-3 benefits and how important it is for your health. But consuming them in the correct amounts can be a difficult task. So, now that you know the foods high in omega-3, you must also consider learning the right parts of consuming them.

We have got for you the perfect dosage you need to consume. If you are a healthy adult, then the correct dose should be 250-500 mg of both DHA and EPA omega-3. But if you have other health conditions, the dose might increase. RDA recommends men consume around 1.6 grams and for women 1.1 grams of omega-3 in one day.

Final Thoughts

You must be entirely sure before including supplements to your diet. That is because it might leave adverse omega 3 side effects on your health. So, why not consume foods high in omega 3 to provide your body with the perfect nutrients.

There are a lot of foods and fishes that can provide you with large amounts of omega-3. Plus, you are also getting the other nutrients the foods contain. Whereas, when you’re are consuming omega-3 supplements, your body is getting high doses of one specific nutrient. However, if your body is still a deficit of omega-3, consult your dietician before consuming supplements.


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