Foods highest in omega-3 (EPA and DHA)
EPA and DHA are the long-chain omega-3 fatty acids. They are found mainly in oily fish and seafood. The table adds both; plant omega-3 (ALA) is listed separately below.
The food highest in omega-3 (EPA and DHA) on Micela is Salmon: 2.1 g per 100 g.
Top 20 foods highest in omega-3 (EPA and DHA) per 100 g
| # | Food | Per 100 g | Per serving |
|---|---|---|---|
| 1 | 🐟 Salmon | 2.1 g | 1.8 g (3 oz) |
| 2 | 🍣 Sushi | 0.62 g | 1.2 g (6 nigiri pieces) |
| 3 | 🎣 Hake | 0.52 g | 0.37 g (1 fillet) |
| 4 | 🦑 Squid | 0.49 g | 0.41 g (3 oz) |
| 5 | 🍥 Fish cake | 0.4 g | 0.12 g (4 slices) |
| 6 | 🐙 Octopus | 0.31 g | 0.27 g (3 oz) |
| 7 | 🦪 Oyster | 0.31 g | 0.26 g (6 medium oysters) |
| 8 | 🐟 Ceviche | 0.29 g | 0.71 g (1 plate) |
| 9 | 🍙 Rice ball | 0.28 g | 0.32 g (1 onigiri) |
| 10 | 🐠 Tuna | 0.22 g | 0.37 g (1 can, drained) |
| 11 | 🍤 Tempura | 0.22 g | 0.21 g (5 shrimp) |
| 12 | 🦞 Lobster | 0.2 g | 0.17 g (3 oz) |
| 13 | 🦀 Crab | 0.17 g | 0.2 g (1 cup, flaked) |
| 14 | 🍢 Oden | 0.14 g | 0.51 g (1 bowl with broth) |
| 15 | 🥘 Paella | 0.1 g | 0.35 g (1 plate) |
| 16 | 🍳 Fried egg | 0.06 g | 0.03 g (1 large egg) |
| 17 | 🥚 Egg | 0.06 g | 0.03 g (1 large egg) |
| 18 | 🐟 Basque-style salt cod | 0.05 g | 0.16 g (1 serving) |
| 19 | 🍳 Scrambled eggs | 0.04 g | 0.05 g (2 eggs) |
| 20 | 🍗 Chicken | 0.03 g | 0.03 g (½ breast, skinless) |
Per serving: the 10 that give the most omega-3 (EPA and DHA) in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🐟 Salmon | 3 oz (85 g) | 1.8 g |
| 2 | 🍣 Sushi | 6 nigiri pieces (190 g) | 1.2 g |
| 3 | 🐟 Ceviche | 1 plate (249 g) | 0.71 g |
| 4 | 🍢 Oden | 1 bowl with broth (365 g) | 0.51 g |
| 5 | 🦑 Squid | 3 oz (85 g) | 0.41 g |
| 6 | 🎣 Hake | 1 fillet (72 g) | 0.37 g |
| 7 | 🐠 Tuna | 1 can, drained (165 g) | 0.37 g |
| 8 | 🥘 Paella | 1 plate (353 g) | 0.35 g |
| 9 | 🍙 Rice ball | 1 onigiri (118 g) | 0.32 g |
| 10 | 🐙 Octopus | 3 oz (85 g) | 0.27 g |
Highest in omega-3 (EPA and DHA) in each family
- 🌾 Grains, breads & pasta: Quinoa, 0.01 g per 100 g
- 🥩 Meat & eggs: Egg, 0.06 g per 100 g
- 🐟 Fish & seafood: Salmon, 2.1 g per 100 g
- 🧀 Dairy: Cheese, 0.01 g per 100 g
- 🍰 Sweets & desserts: Flan, 0.01 g per 100 g
- 🍽️ World dishes: Sushi, 0.62 g per 100 g
Plant omega-3 (ALA)
| # | Food | ALA per 100 g |
|---|---|---|
| 1 | 🌰 Walnut | 9.1 g |
| 2 | 🧈 Butter | 1.2 g |
| 3 | 🍪 Cookie | 0.88 g |
| 4 | 🧇 Waffle | 0.78 g |
| 5 | 🥩 Breaded steak (milanesa) | 0.71 g |
| 6 | 🍩 Buñuelos | 0.68 g |
| 7 | 🧀 Nachos | 0.65 g |
| 8 | 🫙 Soybean | 0.6 g |
| 9 | 🥞 Pancakes | 0.51 g |
| 10 | 🥪 Sandwich | 0.44 g |
Ranking among the 174 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most omega-3 (EPA and DHA)?
Among 174 common foods, salmon: 2.1 g per 100 g, followed by sushi (0.62 g) and hake (0.52 g).
Which food gives the most omega-3 (EPA and DHA) per serving?
Salmon: 1.8 g in 3 oz (85 g).
Other nutrients
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