Omega-3 Foods: EPA, DHA and ALA per Serving (USDA Data)

By Michael Gonzales · Last updated October 13, 2026

Short answer: The foods highest in omega-3 are oily fish (salmon, herring, sardines, mackerel and trout) for EPA and DHA, and flaxseed, chia seeds, walnuts and canola oil for ALA, the plant omega-3. Men need 1.6 g of ALA a day; there's no official daily target for EPA and DHA [1]. The Dietary Guidelines suggest about 8 ounces of seafood a week for adults [2].

Not all omega-3s are the same, and that changes what you should put on your plate. Here's the full table, the fish vs. plant difference most lists skip, and how to pick fish that's low in mercury.

The three omega-3s, and why the type matters

• ALA (alpha-linolenic acid) comes from plants: flax, chia, walnuts, canola and soybean oil. It's the only one with an official intake level: 1.6 g a day for men and 1.1 g for women [1].
• EPA and DHA are the long-chain omega-3s. They come almost entirely from fish, shellfish and algae.
• Your body can turn some ALA into EPA and DHA, but only a small amount [1]. So a spoonful of flax is a great ALA source, but it isn't a swap for a serving of salmon.

Omega-3 per serving: the full table

Values are from the NIH Office of Dietary Supplements, based on USDA FoodData Central [1][4]. A dash means the food has little or none of that type. Values vary by species, farm, season and brand.

The five highest omega-3 foods

For EPA + DHA (per 3 oz cooked): farmed Atlantic salmon (1.83 g), herring (1.71 g), wild Atlantic salmon (1.57 g), sardines (1.19 g) and mackerel (1.02 g) [1].

For ALA: flaxseed oil, chia seeds, walnuts, whole or ground flaxseed and canola oil [1].

Foods with omega-3 other than fish

If you don't eat fish, you can easily meet the ALA target. One ounce of chia seeds or walnuts, or a tablespoon of flaxseed, covers it [1]. EPA and DHA are harder. Plant foods have essentially none, so vegetarians and vegans who want them usually look at algae-based supplements, which is something to talk over with your doctor or a dietitian.

Eggs, beef and chicken have tiny amounts [1]. "Omega-3 eggs" come from hens fed flax or fish oil and have more, but check the label for the actual amount.

How much fish a week, and which ones?

The Dietary Guidelines suggest about 8 ounces of seafood a week for adults, roughly two servings [2]. To keep mercury low, the FDA and EPA's fish advice lists salmon, sardines, herring, Atlantic mackerel, trout, shrimp, canned light tuna, cod, pollock and tilapia among the "best choices" [3]. The fish to avoid are the big predators: king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna [3].

Handy fact: the oily fish with the most omega-3 (salmon, sardines, herring, Atlantic mackerel, trout) are also low in mercury.

Canned, fresh or frozen?

All three count. Canned salmon and sardines are cheap, shelf-stable and have the same omega-3 types as fresh. Canned salmon with the soft bones mashed in also gives you calcium. Frozen fillets are often frozen on the boat and are just as good as "fresh" fish that has sat in a case. Canned light tuna is lower in mercury than albacore, but also lower in omega-3 [1][3].

Omega-3s and the prostate: mixed findings

Fish oil is often marketed for men's health, but the prostate research doesn't line up neatly. In a study within the SELECT trial, men with the highest blood levels of long-chain omega-3s had a higher rate of prostate cancer than men with the lowest levels (hazard ratio 1.43) [5]. That was an observational analysis of blood levels, not a test of eating fish. NIH notes that studies on omega-3s and cancer have been mixed, with some finding no link and some suggesting a higher risk of certain cancers such as prostate cancer [1].

The sensible takeaway: eat fish as part of a balanced pattern, and talk to your doctor before taking high-dose fish oil.

Easy ways to eat more

• Canned sardines or salmon on whole-grain toast. Wild Planet canned sockeye salmon has no bones or skin to pick out.
• A tablespoon of ground flaxseed in oatmeal or yogurt. Whole seeds often pass through undigested, so grind them or buy them ground.
• Chia pudding: 3 tablespoons of chia in a cup of milk, overnight in the fridge.
• Walnuts in salads or on oatmeal.
• Canola oil for everyday cooking instead of corn oil.
• A weekly fish night, like our baked salmon with lemon and dill.

More nutrient tables: foods high in selenium, foods high in zinc and high-fiber foods.

Sources

1. NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/
3. U.S. Food and Drug Administration. Advice about Eating Fish. https://www.fda.gov/food/consumers/advice-about-eating-fish
4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. https://fdc.nal.usda.gov/
5. Brasky TM, Darke AK, Song X, et al. Plasma phospholipid fatty acids and prostate cancer risk in the SELECT trial. J Natl Cancer Inst. 2013;105(15):1132-41. https://pubmed.ncbi.nlm.nih.gov/23843441/

ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Raw salmon fillets by FULVIO_TOGNON, CC0, via Wikimedia Commons.