Evidence-based nutrition, in plain English — every entry sourced from clinical research.

Nutrition Encyclopedia

Foods Low in Omega-3

If you are trying to eat more Omega-3, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Omega-3 amount per 100g g drawn from the foods in our database.

Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Omega-3 compound page to understand absorption, forms and interactions.

Nutrition facts per 100g

Nutrient Amount Unit
Calories 143 kcal
Protein 12.56 g
Carbohydrate 0.72 g
Dietary Fibre 0 g
Sugars 0.37 g
Fat 9.51 g
Saturated Fat 3.13 g
Sodium 142 mg
Potassium 138 mg

Source: USDA FoodData Central (FDC 171287)

Top 12 Omega-3 foods

  1. Eggs — 0.09 g per 100g. Choline, vitamin B12, vitamin D
  2. Scallops — 0.11 g per 100g. Vitamin B12, selenium, phosphorus
  3. Cheddar Cheese — 0.13 g per 100g. Calcium, protein, vitamin B12
  4. Cod — 0.18 g per 100g. Selenium, vitamin B12, iodine
  5. Tuna (canned, light) — 0.23 g per 100g. Selenium, vitamin B12, niacin
  6. Mussels — 0.44 g per 100g. Vitamin B12, iron, selenium
  7. Extra Virgin Olive Oil — 0.65 g per 100g. Vitamin E, vitamin K, oleocanthal polyphenols
  8. Rainbow Trout — 0.79 g per 100g. Omega-3 (EPA & DHA), vitamin B12, vitamin D
  9. Sardines — 0.98 g per 100g. Omega-3, calcium (with bones), vitamin D
  10. Salmon (Atlantic) — 1.44 g per 100g. Omega-3 EPA & DHA, vitamin D, vitamin B12
  11. Mackerel — 2.30 g per 100g. Omega-3 (EPA & DHA), vitamin D, vitamin B12
  12. Flaxseed — 19.4 g per 100g. Thiamine, magnesium, lignans

How to actually eat more Omega-3

A handful of additions usually move the needle more than a full diet reset. Omega-3 is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.

For broader context, see our Heart Health hub and the Omega-3 compound page.

Common questions

How much Omega-3 do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.

Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Omega-3 effectively. Supplements are useful for filling confirmed gaps.

A note on health content. This article is for general information and is not a substitute for professional medical or dietetic advice. Where we cite research, links to the original papers are provided so you can read the evidence yourself.

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