Foods, nutrients & ingredients

Nutrient

Best sources of Omega-3

Per 100 g, top 10 of the NutriSeek foods, using USDA data. Omega-3 here is ALA, EPA and DHA combined; fish supply EPA and DHA, while seeds supply ALA. Herbs, spices, oils and sweeteners are left out, since they’re used a spoonful at a time.

1. 1
   Chia Seeds18 g

   5.1 g per 1 oz (28 g)

2. 2
   Hemp Seeds8.7 g

   2.6 g per 3 tbsp (30 g)

3. 3
   Mackerel2.3 g

   2 g per 3 oz (85 g)

4. 4
   Salmon2.1 g

   1.8 g per 3 oz (85 g)

5. 5
   Anchovies2.1 g

   0.58 g per 1 oz, boneless (28 g)

6. 6
   Sardines0.98 g

   0.12 g per 1 small (2-2/3" x 1/2" x 1/4") (12 g)

7. 7
   Rainbow Trout0.79 g

   0.63 g per 1 fillet (79 g)

8. 8
   Hummus0.71 g

   0.11 g per 1 tbsp (15 g)

9. 9
   Mussels0.44 g

   0.37 g per 3 oz (85 g)

10. 10
    King Crab0.41 g

    0.55 g per 1 leg (134 g)