Top foods richest in omega-3

The foods richest in omega-3 are flaxseed oil (53.3 g/100 g), flaxseeds (21 g) and chia seeds (17.8 g) for plant-based omega-3 (ALA); and oily fish such as mackerel (2.6 g), salmon (2.2 g) and sardines (1.5 g) for marine omega-3 (EPA and DHA), the forms most readily used by the body.

Foods richest in omega-3: the complete list (g/100 g)

Plant-based sources (ALA — alpha-linolenic acid)

Food	Omega-3 ALA (g/100 g)
Flaxseed oil	53.3
Flaxseeds (ground)	21
Chia seeds	17.8
Walnut oil	11.9
Rapeseed oil	7.54
Walnuts	7.5

Marine sources (EPA + DHA — the most bioavailable forms)

Food	Omega-3 EPA + DHA (g/100 g)
Mackerel	2.6
Salmon	2.2
Herring	2.0
Sardine	1.5

ALA, EPA, DHA: what’s the difference?

Not all omega-3s are equal. ALA (alpha-linolenic acid) is the plant-based omega-3 (oils, seeds, nuts): it is a precursor that the body converts into EPA and DHA at a rate of less than 5% (ANSES). EPA and DHA, found in oily fish, are directly usable by the body. The ideal is to combine both: plant sources rich in ALA every day, and oily fish 1 to 2 times a week.

What are omega-3s used for?

Lipids are more commonly known as fats and are essential for the body to function properly. Lipids include unsaturated fatty acids, which break down into omega-3 (linolenic acid), omega-6 (linoleic acid), and omega-9 (oleic acid). Omega-3 and omega-9 are beneficial, while omega-6, if consumed in excess, can impact the functioning of omega-3 and omega-9. Omega-3 is essential for the development and proper functioning of the nervous system. In addition, they are associated with lower blood pressure, reduced triglyceride levels, and a lower risk of cardiovascular disease.

What are our omega-3 requirements?

The AFSSA (now ANSES) recommends that omega-6 should account for 4% of total energy intake and omega-3 for 1%. The omega-6/omega-3 ratio should not exceed 5. The ideal ratio is between 2 and 5, i.e. 3 omega-6 molecules for every omega-3 molecule. As today’s diet is particularly rich in omega-6, foods rich in omega-3 should be favored.

Where can you find omega-3?

a) Seeds and oils

Seeds and the oils extracted from them are excellent sources of omega-3. Flaxseed oil is the food richest in omega-3, containing 53.3 grams per 100 grams (use it raw — it does not withstand heat). Flaxseeds contain 21 grams per 100 grams and chia seeds 17.8 grams. Seeds are also good sources of protein and fiber. Chia seeds are rich in B vitamins and minerals such as calcium, phosphorus, potassium, and magnesium. To get the most out of flaxseeds, it is best to grind them so the body can absorb their ALA.

b) Nuts and oils

Nuts (walnuts, cashews, pecans, hazelnuts, almonds, etc.) and some of their oils are also rich in omega-3. Walnut oil contains 11.9 grams of omega-3 per 100 grams, and walnuts themselves 7.5 grams per 100 grams. Nuts are also excellent sources of fiber, vitamins, minerals, and antioxidants.

c) Rapeseed oil

Rapeseed (canola) oil contains 7.54 grams of omega-3 per 100 grams and offers a good omega-6/omega-3 balance. To fully benefit from its nutritional properties, choose a cold-pressed virgin oil and use it for dressings rather than cooking.

d) Oily fish

Oily fish are among the best sources of directly bioavailable omega-3, in the form of EPA and DHA. Mackerel provides around 2.6 grams per 100 grams, salmon 2.2 grams, herring close to 2 grams, and sardines 1.5 grams. They are also rich in protein, vitamins (A, B, D, E) and minerals (phosphorus, selenium, zinc). It is recommended to eat fish 1 to 2 times a week, including one oily fish.

e) Vegetables and legumes

Some vegetables such as spinach, broccoli, cauliflower, kale, and avocado also provide small amounts of omega-3 (ALA). Spinach contains 0.37 grams per 100 grams, kale 0.4 grams, avocado and cauliflower around 0.15 grams. White beans contain 0.37 grams. These amounts stay modest but add up within a diet rich in fiber and vitamins.

Omega-3 and the gut microbiota

Beyond the heart and brain, scientific studies suggest that omega-3s may support the diversity of the gut microbiota and the production of short-chain fatty acids, which are beneficial for the intestinal lining. To easily add them to your meals, try our marinated salmon and asparagus recipe. And to find out where your gut flora stands, the gut microbiota test gives you a personalized overview.

Conclusion

Omega-3s are true allies for good health. It is therefore important to consume enough of them, combining plant-based sources (ALA) every day with oily fish (EPA and DHA) each week. If you consume too much omega-6, omega-3s can no longer function properly, so it is important to balance your intake of these two fats.

Sources:

ANSES — Les acides gras oméga-3

Ciqual (ANSES) food composition table