Omega-3 Rich Foods

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Food NameOmega-3
Butter, whipped1180
Butter oil, anhydrous1440
Cheese, blue240
Cheese, brick290
Cheese, brie310
Cheese, camembert270
Cheese, caraway320
Cheese, cheshire330
Cheese, colby270
Cheese, cottage, creamed (4.5% M.F.)10
Cheese, cottage, creamed with fruit30
Cheese, cottage, uncreamed, dry curd (0.4% M.F.)0
Cheese, cream170
Cheese, edam240
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.






Fish Oil and Omega-3 Fatty Acids

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.

Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. They might also be combined with calcium, iron, or vitamins A, B1, B2, B3, C, or D.

Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.

Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Some people use fish oil for dry eyes, glaucoma, and age-related macular degeneration (AMD), a very common condition in older people that can lead to serious sight problems.

Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancy such as miscarriage, high blood pressure late in pregnancy, and early delivery.

Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), certain diseases related to pain and swelling such as psoriasis, and preventing weight loss caused by some cancer drugs.

Fish oil is sometimes used after heart transplant surgery to prevent high blood pressure and kidney damage that can be caused by the surgery itself or by drugs used to reduce the chances that the body will reject the new heart. Fish oil is sometimes used after coronary artery bypass surgery. It seems to help keep the blood vessel that has been rerouted from closing up.

When fish oil is obtained by eating fish, the way the fish is prepared seems to make a difference. Eating broiled or baked fish appears to reduce the risk of heart disease, but eating fried fish or fish sandwiches not only cancels out the benefits of fish oil, but may actually increase heart disease risk.

Our Omega Fatty Acids Online Databases

We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:

Food Sources of Omega-3

List of foods highest in omega-3. Omega-3 content is in mg per 100 g of food weight.



Omega 3 (mg)
Foods Rich in Omega 3

56018
Vegetable oil, flaxseed (linseed)

35300
Fish oil, salmon

28545
Animal fat, native, bearded seal, oil (oogruk oil)

28120
Fish oil, menhaden

24070
Fish oil, sardine

23135
Seeds, flaxseeds (linseeds), whole and ground

19710
Fish oil, cod liver

17550
Seeds, chia seeds, dried

11840
Fish oil, herring

10400
Vegetable oil, walnut

9130
Vegetable oil, canola

9080
Nuts, walnuts, English or Persian, dried

9050
Vegetable oil, canola and soybean

8710
Nuts, butternuts (long walnuts), dried

7120
Margarine, tub, canola oil (non-hydrogenated), Healthy Attitude Omega-3, LACTANTIA

6900
Vegetable oil, wheat germ

6780
Vegetable oil, soybean

6770
Caviar, black and red, granular

6353
Margarine, tub, with olive oil, Becel

6105
Margarine, tub, canola oil (non-hydrogenated), NUVEL

5890
Vegetable oil, mustard

5790
Vegetable oil, corn and canola

5741
Margarine, tub, olive oil (non-hydrogenated), OLIVINA

5591
Margarine, tub, canola oil (non-hydrogenated), President's Choice, CELEB

5352
Margarine, tub, soya oil (non-hydrogenated), FLEISCHMANN'S

5274
Margarine, tub, olive, FLEISCHMANN

5247
Margarine, tub, canola oil (non-hydrogenated), Healty Attitude, Lactantia

5235
Margarine, tub, soya oil (non-hydrogenated), unsalted, FLEISCHMANN'S

5150
Mackerel, salted


Omega 3 (mg)
Foods Rich in Omega 3

5130
Vegetable oil, soybean lecithin

5043
Margarine, tub, composite, non-hydrogenated

4970
Salad dressing, mayonnaise, no cholesterol

4947
Margarine, tub, soya oil (non-hydrogenated), IMPERIAL

4786
Margarine, tub, composite, unsalted

4745
Margarine, tub, soya oil (non-hydrogenated), I CAN'T BELIEVE IT'S NOT BUTTER

4700
Salad dressing, mayonnaise, commercial, regular

4678
Margarine, tub, composite

4529
Salmon, native, king or chinook, smoked, brined

4488
Margarine, tub, canola, COUNTRY CROCK

4212
Margarine, tub, canola and safflower oils (non-hydrogenated), BECEL

4199
Margarine, tub, soya, MIRAGE

4113
Margarine, tub, canola and safflower oils (non-hydrogenated), unsalted, BECEL

4065
Margarine, tub, canola and soya, PARKAY

3870
Salad dressing, peppercorn dressing, commercial, regular

3860
Salad dressing, caesar dressing, regular

3854
Margarine, tub, soya oil (liquid and hydrogenated), SMART CHOICE

3814
Margarine, tub, soya oil (liquid and hydrogenated), THIBAULT

3794
Margarine, tub, canola and soya oils (liquid and hydrogenated), NO NAME

3771
Margarine, stick, corn and canola, FLEISCHMANN

3713
Margarine, tub, soya oil (liquid and hydrogenated), Selection, MERITE

3674
Arctic char, native, skin, raw

3629
Margarine, tub, soya, GOLDEN GATE

3623
Margarine, tub, soya and canola oils (liquid and hydrogenated), SMART CHOICE

3597
Margarine, tub, 80% unspecified vegetable oils (liquid and hydrogenated), COMPLIMENTS

3500
Margarine, tub, soya oil (liquid and hydrogenated+buttermilk solids), LACTANTIA

3449
Margarine, tub, soya oil (liquid and hydrogenated), MIRAGE

3371
Shad, American, baked or broiled

3345
Margarine, tub, canola oil (liquid and hydrogenated), SMART CHOICE

3337
Margarine, tub, canola oil (liquid and hydrogenated), COMPLIMENTS

3190
Salad dressing, blue cheese, commercial, regular


Omega 3 (mg)
Foods Rich in Omega 3

3190
Shortening, special purpose, baking

3162
Margarine, tub, soya oil (liquid and hydrogenated), NO NAME

3108
Roe, mixed species, baked or broiled

3100
Burbot (loche), native, eggs, raw

3060
Salad dressing, ranch dressing, commercial, regular

2900
Arctic char, native, meat and skin, dried

2900
Arctic char, native, meat, dried

2800
Shortening, industrial, for frying (liquid), soybean

2730
Salad dressing, french, commercial, regular

2730
Salad dressing, green goddess, regular

2701
Margarine, tub, unspecified vegetable oils (hydrogenated), CHEFMASTER

2668
Goose, wild (Canada goose), native, meat, smoked, dried

2667
Margarine-like spread, tub or bottle, vegetable oil, 60% fat

2650
Mackerel, atlantic, raw

2630
Shad, American, raw

2609
Salmon, atlantic, farmed, baked or broiled

2579
Margarine-like spread, tub or bottle, vegetable oil, 60% fat, unsalted

2560
Salmon, atlantic, wild, baked or broiled

2532
Salmon, native, king or chinook, kippered, canned

2490
Salmon, atlantic, farmed, raw

2426
Roe, mixed species, raw

2410
Herring, pacific, baked or broiled

2400
Salmon, native, eggs, raw

2370
Smelt, dried

2350
Herring, atlantic, kippered

2350
Salad dressing, thousand island, commercial, regular

2332
Margarine, tub, soya oil (non-hydrogenated), calorie reduced (40% fat), I CAN'T BELIEVE IT'S NOT BUTTER

2320
Salmon, chinook (spring), raw

2300
Salad dressing, bacon and tomato

2300
Alewife, with bone, baked or broiled


Omega 3 (mg)
Foods Rich in Omega 3

2300
Animal fat, mutton tallow

2200
Shortening, special purpose, cake and icing (frosting)

2200
Herring, atlantic, baked or broiled

2170
Sablefish (black cod), smoked

2130
Salmon, chinook (spring), baked or broiled

2120
Salad dressing, mayonnaise, reduced fat , cholesterol-free

2120
Salmon, sockeye (red), canned, solids with bone and liquid, salted

2110
Sablefish (black cod), baked or broiled

2100
Anchovy, european, canned with olive oil, drained solids

2096
Salmon, native, tipnuk, fermented

2050
Mackerel, pacific and jack, mixed species, baked or broiled

2040
Salad dressing, mayonnaise, made with tofu

2030
Whitefish, lake, native, baked

2022
Salmon, coho, farmed, baked or broiled

2000
Nuts, walnuts, black, dried

2000
Salad dressing, coleslaw

2000
Salad dressing, mayonnaise type, commercial, regular

2000
Salad dressing, mayonnaise, reduced fat, no cholesterol

2000
Salmon, atlantic, wild, raw

2000
Salad dressing, sesame seed, regular

1982
Margarine, tub, canola and safflower oils (non-hydrogenated), calorie reduced (40% fat), BECEL

1941
Salmon, pink (humpback), canned, solids with bone and liquid, unsalted

1941
Salmon, pink (humpback), canned, solids with bone and liquid, salted

1910
Salad dressing, mayonnaise, reduced fat

1900
Burbot (loche), native, liver, raw

1900
Salad dressing, french, homemade, unspecified oil

1860
Herring, pacific, raw

1850
Salmon, coho, wild, poached

1835
Whitefish, native, smoked, dried

1790
Vegetable oil, oat

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