Curated list
Best omega-3 rich foods
Foods richest in omega-3 fatty acids — the most-researched anti-inflammatory nutrient.
Why these
Omega-3 (EPA, DHA, ALA) lowers inflammatory markers, supports cognitive function, and helps cardiovascular health.
10 top picks
- 1. Salmon 235 kcal · 24.9g P · 4 oz fillet
- 2. Sardines (canned in water) 220 kcal · 26.5g P · 1 can (3.75 oz)
- 3. Mackerel 345 kcal · 21.5g P · 4 oz
- 4. Canned tuna (in water) 165 kcal · 36.9g P · 1 can (5 oz)
- 5. Cod 119 kcal · 26g P · 4 oz fillet
- 6. Flaxseeds (ground) 37 kcal · 1.3g P · 1 tbsp
- 7. Chia seeds 58 kcal · 2g P · 1 tbsp
- 8. Walnuts 183 kcal · 4.2g P · 1 oz (7 halves)
- 9. Eggs (large) 78 kcal · 6.5g P · 1 large egg
- 10. Edamame 188 kcal · 17.1g P · 1 cup shelled
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