Omega-3s are a family of essential polyunsaturated fats the body cannot make in meaningful amounts, so they must come from the plate. The two with the strongest evidence, EPA and DHA, are concentrated in oily fish such as salmon, mackerel, sardines and herring; the plant form, ALA, comes from flaxseed, chia, walnuts and rapeseed oil and is converted only modestly into the active forms. Beyond their well-known role in heart and brain health, omega-3s are prized for calming inflammation and supporting healthy blood fats.
What is Omega-3?
Omega-3 is a polyunsaturated fat that plays a critical role in building cell membranes, supporting brain and eye function, and dampening excess inflammation. While many general diets overlook it, maintaining optimal levels of Omega-3 is frequently tracked by people working to optimize their Triglycerides.
Top Foods High in Omega-3
A data-driven breakdown of the foods with the highest concentration of Omega-3 per 100 g.
| Food | Omega-3 |
|---|---|
| Flaxseed | 19.42 g |
| Mackerel | 2.3 g |
| Salmon (Atlantic) | 1.44 g |
| Sardines | 0.98 g |
| Rainbow Trout | 0.79 g |
| Extra Virgin Olive Oil | 0.65 g |
| Mussels | 0.44 g |
| Tuna (canned, light) | 0.23 g |
| Cod | 0.18 g |
| Cheddar Cheese | 0.13 g |
| Scallops | 0.11 g |
| Eggs | 0.09 g |
How Omega-3 Impacts Triglycerides
Research links diets rich in Omega-3 to changes in Triglycerides. Diets naturally abundant in this compound often support lower Triglycerides markers by reducing the liver's output of triglyceride-carrying particles and speeding the clearance of fats from the blood.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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