Omega-3 fatty acids are essential for maintaining good health, supporting the heart, brain, and joints. While walnuts are often highlighted as a plant-based source, several foods contain even greater amounts.
Including a wider range of options in your diet can help increase omega-3 intake while adding more variety to everyday meals.
This article is for general information only. Nutrient content may vary by source, brand, and preparation. For personalised dietary advice, consult a qualified health professional. Photos are for illustrative purposes only.
1. Flaxseeds
Flaxseeds are one of the richest plant sources of omega-3s, with just one tablespoon offering over 2,300mg of alpha-linolenic acid (ALA) – around twice as much as walnuts.
Ground flaxseeds are easier to digest than whole seeds and can be sprinkled over porridge, yoghurt, or blended into smoothies.
They are also used in vegan baking as an egg replacement. Alongside omega-3s, flaxseeds contain lignans, plant compounds with antioxidant qualities.
2. Chia Seeds
Chia seeds provide about 5,000mg of omega-3s per 30g serving, far more than walnuts. Unlike flaxseeds, they do not need grinding to release their nutrients.
When soaked in liquid, they form a gel-like texture, making them useful in puddings or as a substitute in baking. They also supply fibre, protein, calcium, and phosphorus, supporting digestive and bone health.
3. Fatty Fish
Salmon, mackerel, sardines, and herring are excellent sources of omega-3s. Unlike plant-based foods, which provide ALA, oily fish deliver EPA and DHA – the forms most readily used by the body.
For example, 100g of Atlantic mackerel contains over 5,000mg of omega-3s, while salmon provides about 2,260mg per 100g.
The NHS recommends eating two portions of fish a week, with at least one portion being oily fish. Grilling or baking helps preserve the nutrients better than frying.
4. Hemp Seeds
Hemp seeds provide around 3,000mg of omega-3s per three tablespoons, along with a well-balanced ratio of omega-3 to omega-6 fatty acids. They also contain all nine essential amino acids, making them a complete protein source.
Their mild, nutty flavour works well sprinkled over salads, blended into smoothies, or used to make hemp milk. Unlike some seeds, they do not need to be soaked or ground before eating.
5. Algal Oil
Algal oil, made from marine algae, contains both EPA and DHA and is a reliable plant-based alternative to fish oil. A typical supplement provides around 400–500mg of combined omega-3s per daily dose.
Because it comes directly from algae – the original source of omega-3s in the marine food chain – it avoids concerns about mercury contamination found in some fish. Algal oil is available in supplement form and as a neutral-flavoured cooking oil.
6. Seaweed And Nori
Varieties such as wakame, kombu, and nori provide small but valuable amounts of omega-3s, often in the form of EPA. Although the amounts are lower than in fish, seaweed offers a direct source of EPA not commonly found in plant foods.
In addition to omega-3s, seaweed contains iodine, vitamin B12, and antioxidants. It can be added to soups, salads, or enjoyed as dried nori sheets for a savoury snack.
7. Caviar
Caviar is among the richest foods for omega-3s, with about 6,800 mg per 100g. Even a small 28g serving provides nearly 2,000 mg. Like oily fish, caviar offers EPA and DHA directly.
It is also high in vitamin B12, selenium, and iron. While traditional sturgeon caviar is costly, salmon roe provides a more affordable option with similar benefits.
8. Oysters
Oysters provide approximately 565mg of omega-3s per 100g, along with significant levels of zinc, vitamin B12, copper, and selenium. The DHA they contain is especially important for brain health.
They can be eaten raw with lemon juice, though smoked or tinned varieties also retain much of their nutritional value.
9. Perilla Oil
Used in Korean and Japanese cooking, perilla oil is made from perilla seeds and contains up to 64% ALA. One tablespoon delivers around 9,000 mg of omega-3s, making it one of the most concentrated plant sources.
It has a slightly nutty, herbal flavour and works well in salad dressings or drizzled over vegetables. Although it has a higher smoke point than flaxseed oil, it is best used without heating to protect its nutritional value.
10. Soybeans
Soybeans and foods made from them, such as edamame, tofu, and soy milk, provide more omega-3s than walnuts. One cup of cooked soybeans contains about 1,000 mg of ALA, alongside complete protein and isoflavones.
Fermented soy products like natto also contain vitamin K2, which supports bone and cardiovascular health. Edamame is an easy way to enjoy soybeans, whether added to salads, stir-fries, or eaten as a snack.
