5 Foods That Contain More Omega-3s Than Salmon

Salmon often takes the spotlight when talking about omega-3 fatty acids. It’s praised for being rich in these healthy fats, along with protein and essential vitamins. But while salmon is an excellent source, it’s not the only option—and surprisingly, some foods contain even more omega-3s than this popular fish.

Omega-3 fatty acids are a type of healthy polyunsaturated fat that plays a vital role in the body. They support brain function, heart health, mood regulation, hormone balance, and help reduce inflammation.

There are three main types of omega-3s:

• Alpha-linolenic acid (ALA) – Found mainly in plant-based foods like chia seeds, flaxseeds, and walnuts.
• Eicosapentaenoic acid (EPA) – Found in fatty fish like salmon and mackerel.
• Docosahexaenoic acid (DHA) – Also found in fatty fish and essential for brain and eye health.

While ALA from plants can be converted into EPA and DHA in the body, this process is not very efficient. However, you can improve the conversion by:

• Pairing ALA-rich foods with anti-inflammatory spices like turmeric.
• Including foods rich in zinc and vitamin B6, such as pumpkin seeds, chickpeas, and spinach.
• Eating ALA sources alongside healthy fats like olive oil or avocado.
• Reducing processed oils high in omega-6, such as soybean or corn oil, which compete for the same enzymes.

Foods With More Omega-3s Than Salmon

A 3-ounce serving of salmon provides about 1.8 grams of omega-3s (EPA and DHA). The following foods offer even more—though many provide ALA instead.

1. Mackerel – 2.6 grams per 100g

Mackerel is one of the best seafood sources of omega-3s, containing approximately 2.6 grams per 3.5-ounce serving. It’s also rich in protein, calcium, and iron. You can grill, roast, or pan-fry it, or use smoked mackerel as a topping for toast. It also works well mashed with avocado for a nutritious spread or stirred into scrambled eggs.

2. Chia Seeds – 5 grams per ounce

Just two tablespoons of chia seeds pack 5 grams of ALA omega-3s, along with fiber, calcium, antioxidants, and plant-based protein. They’re great for digestive health and blood sugar balance. Use them in chia pudding, sprinkle on salads or toast, stir into oats, or blend into smoothies. Increase intake gradually if you’re not used to high-fiber foods.

3. Flaxseeds – 3.6 grams per ounce

Two tablespoons of flaxseeds provide 3.6 grams of ALA, plus fiber and protein. Ground flaxseed is easier to digest than whole seeds. Add it to oatmeal, smoothies, yogurt, baked goods, or pancake batter for a nutrient boost.

4. Hemp Seeds – 2.6 grams per 3 tablespoons

Hemp seeds contain 2.6 grams of ALA per serving and are loaded with protein, antioxidants, and vitamins A, D, and E. They have a mild, nutty flavor, making them perfect for smoothies, toast toppings, or as a coating for chicken or fish.

5. Walnuts – 2.5 grams per ounce

A handful of walnuts delivers 2.5 grams of ALA omega-3s, plus magnesium, melatonin, and anti-inflammatory compounds. Enjoy them as a snack, mix into baked goods, toss into salads, or blend into pesto and plant-based “meat” dishes.