Guide · Oct 13, 2026
Omega-3 Foods: EPA, DHA and ALA per Serving (USDA Data)
Omega-3 content of 18 fish, seeds, nuts and oils per serving from USDA data, split into EPA, DHA and plant ALA, plus what the prostate research shows.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: Oily fish such as salmon, herring, mackerel and sardines are the main food sources of the long-chain omega-3s EPA and DHA. Flaxseed, chia, walnuts, hemp seeds and canola oil supply ALA, the plant omega-3. Men need 1.6 g of ALA a day; there is no official daily target for EPA and DHA [1]. The Dietary Guidelines suggest about 8 ounces of seafood a week for adults [2].
Omega-3 per serving
| Food | Serving | EPA (g) | DHA (g) | ALA (g) |
|---|---|---|---|---|
| Flaxseed oil | 1 tbsp (13.6 g) | 0.00 | 0.00 | 7.26 |
| Chia seeds | 1 oz (28.35 g) | not reported | not reported | 5.05 |
| Hemp seeds, hulled | 3 tbsp (30 g) | not reported | not reported | 2.61 |
| Herring, kippered | 3 oz (85 g) | 0.82 | 1.00 | not reported |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 0.59 | 1.24 | not reported |
| Canola oil | 1 tbsp (14 g) | 0.00 | 0.00 | 1.28 |
| Mackerel, Atlantic, cooked | 3 oz (85 g) | 0.43 | 0.59 | not reported |
| Sardines, canned in oil, drained | 3 oz (85 g) | 0.40 | 0.43 | not reported |
| Rainbow trout, farmed, cooked | 3 oz (85 g) | 0.22 | 0.52 | not reported |
| Tuna, white (albacore), canned in water | 3 oz (85 g) | 0.20 | 0.53 | not reported |
| Salmon, sockeye, cooked | 3 oz (85 g) | 0.25 | 0.48 | not reported |
| Oysters, wild, cooked | 3 oz (85 g) | 0.30 | 0.23 | 0.14 |
| Edamame, prepared | 1 cup (155 g) | 0.00 | 0.00 | 0.55 |
| Tuna, light, canned in water | 3 oz (85 g) | 0.02 | 0.17 | 0.00 |
| Cod, Atlantic, cooked | 3 oz (85 g) | 0.00 | 0.13 | not reported |
| Flaxseed, ground | 1 tbsp (7 g) | 0.00 | 0.00 | not reported |
| Walnuts, English | 1 oz (28.35 g) | 0.00 | 0.00 | not reported |
| Tofu, firm, calcium-set | 1/2 cup (126 g) | not reported | not reported | not reported |
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release), calculated per the serving shown from USDA's per-100 g figures and USDA portion weights. Values vary by variety, brand and growing conditions. Plant foods contain essentially no EPA or DHA; "not reported" means USDA has no value for that food. ALA can be converted to EPA and DHA in the body, but only in small amounts [1].
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) [3]. That was an observational analysis of blood levels, not a test of eating fish, and other studies have reached different conclusions [1]. The takeaway for a food site: 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. Grind it or buy it ground; whole seeds often pass through undigested.
- Walnuts in salads. See also baked salmon with lemon and dill.
Sources
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/
- 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/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
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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.
Frequently asked questions
Which fish has the most omega-3?
In USDA data, farmed Atlantic salmon, kippered herring, mackerel and sardines are among the highest per 3-ounce serving.
How much omega-3 do men need?
The Adequate Intake for ALA is 1.6 g a day for adult men. There's no official daily amount for EPA and DHA; the Dietary Guidelines suggest about 8 ounces of seafood a week.
Are omega-3s good for the prostate?
That hasn't been shown. One SELECT analysis linked higher blood omega-3 levels to more prostate cancer, while other studies differ. Ask your doctor before taking fish oil.