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)