Published: June 19, 2012Updated: 04:11 February 1, 2013
What Foods Contain Omega 3s?
Here’s a look at the foods that provide these essential fats.
Fish and some forms of algae are ideal sources of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA). Certain plant foods provide alpha linolenic acid (ALA), another omega 3 that the body partially converts to EPA and DHA.
Selected Food Sources of EPA and DHA
Food source | Serving Size | ALA Amount (grams/serving) |
Flaxseed oil | 1 Tbsp | 7.3 g |
English walnuts | 1 oz | 2.6 g |
Flaxseeds (ground) | 1 Tbsp | 1.6 g |
Walnut Oil | 1 Tbsp | 1.4g |
Canola oil | 1 Tbsp | 1.3 g |
Tofu, firm | 1/2 cup | 0.7 g |
Food source | Serving Size | EPA/DHA Amount (grams/serving) |
Herring, Pacific | 3 oz | EPA: 1.06 g/ DHA: 0.75 g |
Salmon, Chinook | 3 oz | EPA: 0.86 g/ DHA: 0.62 g |
Salmon, Atlantic | 3 oz | EPA: 0.45 g/DHA: 0.74 g |
Rainbow trout | 3 oz | EPA: 0.40 g/ DHA: 0.44 g |