What Are the Best Omega-3 Foods?

Here’s a list of the top 15 omega-3 foods (percentages based on 4,000 milligrams per day of total omega-3s):

  1. Mackerel: 6,982 milligrams in 1 cup cooked (174 precent DV) 
  2. Salmon Fish Oil: 4,767 milligrams in 1 tablespoon (119 percent DV) 
  3. Cod Liver Oil: 2.664 milligrams in 1 tablespoon (66 percent DV) 
  4. Walnuts: 2,664 milligrams in 1/4 cup (66 percent DV) 
  5. Chia Seeds: 2,457 milligrams in 1 tablespoon (61 percent DV) 
  6. Herring: 1,885 milligrams in 3 ounces (47 percent DV) 
  7. Salmon (wild-caught): 1,716 milligrams in 3 ounces (42 percent DV) 
  8. Flaxseeds (ground): 1,597 milligrams in 1 tablespoon (39 percent DV) 
  9. Tuna: 1,414 milligrams in 3 ounces (35 percent DV) 
  10. White Fish: 1,363 milligrams in 3 ounces (34 percent DV) 
  11. Sardines: 1,363 milligrams in 1 can/3.75 ounces (34 percent DV) 
  12. Hemp Seeds: 1,000 milligrams in 1 tablespoon (25 percent DV) 
  13. Anchovies: 951 milligrams in 1 can/2 ounces (23 percent DV) 
  14. Natto: 428 milligrams in 1/4 cup (10 percent DV) 
  15. Egg Yolks: 240 milligrams in 1/2 cup (6 percent DV)
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