Omega-3 Rich Foods, Ranked
A food qualifies as Omega-3 Rich here when it contains at least 500mg per 100g. Currently showing 40 foods that qualify, across 1 category.
Fish & Seafood: Omega-3 Rich
- Caviar (black, sturgeon) 6,789mg
- Oscietra Caviar 5,800mg
- Bottarga 4,000mg
- Smoked Mackerel 3,200mg
- Mackerel (raw) 2,656mg
- Salmon (Atlantic, farmed, raw) 2,587mg
- Mackerel (Canned, in brine) 2,400mg
- Buckling 2,200mg
- Lumpfish Roe (Black) 2,200mg
- Tobiko (Orange) 2,100mg
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Why Omega-3 Matters
Long-chain omega-3 fatty acids (EPA and DHA) support heart and brain health, and the NHS recommends eating at least two portions of fish a week, one of which should be oily. The British Heart Foundation specifically points to oily fish such as salmon, mackerel, and sardines as the richest, most direct dietary source of EPA and DHA.
Fish, and a Real Plant-Based Alternative
Within fish and seafood, oily species consistently rank highest here, and the Marine Conservation Society Good Fish Guide is a genuinely useful reference for choosing a sustainably sourced option. For a plant-based source, certain nuts and seeds, walnuts and flaxseed in particular, provide ALA, a different, shorter-chain omega-3 the body can partially convert; the British Nutrition Foundation's guide to plant-based diets covers this distinction in more depth.
Tracking a full day of Omega-3 Rich foods can get complicated fast once more than one meal is involved. Our calorie checker uk adds every item up as you go.