Back To Healthy Living Tips

Where to Find Foods with Omega-3

You've heard about the importance of eating plenty of foods with Omega-3, as well as supplementing with krill oil. But what are the best food sources for Omega-3? Read on to learn about how to increase your intake of foods with Omega-3.

Flaxseeds and Walnuts

Containing some of the highest concentrations of Omega-3s in plants, flaxseeds contain 3.6 grams of Omega-3 fatty acids per one-quarter cup. Walnuts contain 2.7 grams. Add flaxseeds to breads, smoothies, or your oatmeal, and add walnuts to top your salads or yogurt, and you could easily reach four grams of Omega-3s in a day.


A cup of soybeans (also known as edamame), navy beans, or kidney beans can provide 0.2 to 1 gram of Omega-3s. Try these in soups, salads, or as tofu to get plenty of these foods with Omega-3.


For every 4-ounce serving of fish, you can get about 1.3 grams of Omega-3s. Some great fish sources of the fatty acids are salmon and sardines.

Winter Squash

Winter squash, like acorn or butternut, contains about 0.2 grams of Omega-3s per serving.

Vegetable Oils

There are about 0.1 grams per 3 tablespoons of Omega-3s in extra virgin olive oil. Dairy and Juice Fortified with Omega-3s Eggs, margarine, milk, soy milk, yogurt, and juice can all be foods with Omega-3.

Fresh Produce

Vegetables like leafy greens are rich in ALA, one of the three Omega-3s. Try Brussels sprouts, kale, mint, parsley, spinach, or watercress.


While not necessarily considered a food, krill oil is certainly a great source of Omega-3 fatty acids.