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The best sources of omega-3: marine and vegan options
Written byMedico Digital
Reviewed byJulie Cunningham
Want to ride the wellness wave with omega-3s? From powerhouse fish like salmon to vegan-friendly options like flaxseed, here’s how to get your dose of omega-3 fatty acids, no matter your diet
Summary
1How to get more omega-3s: foods high in omega-3s
If you want to get scientific, omega-3s are a family of fatty acids. The three main types are: ALA from plant-based foods, and DHA and EPA…
2Marine sources of omega-3
The omega-3 content in fish and shellfish varies pretty widely. For example, oily fish contain higher amounts of omega-3s than fish or shellfish…
3Plant-based sources of omega-3
Plant-based sources of omega-3 contain a different type of omega-3: ALA…
Ready to dive into the world of omega-3s? These essential fatty acids are vital for your health, but here’s the catch – your body can’t make them on its own, so you’ll need to reel them in through your diet.1
Whether it’s plant-based alpha-linolenic acid (ALA) or marine powerhouses docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3s are thought to have a number of possible benefits for our health.2 In fact, omega-3 benefits may include promoting heart health, so it’s essential to include sources of them in your diet.3
So, how can you make sure you’re getting your daily dose?
How to get more omega-3s: foods high in omega-3s
If you want to get scientific, omega-3s are a family of fatty acids. The three main types are: ALA from plant-based foods, and DHA and EPA from fish and other marine sources.2,4
Technically, your body can convert ALA into DHA and EPA, though it can only do this in small amounts.2,4
Including both marine and plant-based options in your diet can help support your omega-3 intake. And, if fish or seafood aren’t your vibe, omega-3 supplements are available too.2,4
Marine sources of omega-3
The omega-3 content in fish and shellfish varies pretty widely.2 For example, oily fish contain higher amounts of omega-3s than fish or shellfish with a lower fat content.2 Omega-3 content may also vary according to the diet of the fish, in both farmed fish and wild fish.2,5
The NHS suggests eating at least two 140g portions of fish per week as part of a balanced and healthy diet, with one being oily fish.6 These servings provide around 450mg of EPA and DHA combined daily.7
Below are some of the top marine sources of omega-3 that can help you ride that wave of essential fat goodness…
Mackerel is a rich source of omega-3. A 100g serving packs a whopping 4580mg of EPA (1620mg) and DHA (2960mg) combined, making it one of the richest sources of omega-3s.8
Mackerel is also a good source of vitamin D, which helps support bone health, and of selenium, which contributes to the normal functioning of the immune system.3
For every 100g of cooked Atlantic salmon, you’ll get around 2150mg of combined EPA (690mg) and DHA (1460mg).9
A 100g portion of herring or kippers provides a total of 2150mg of EPA (970mg) and DHA (1180mg).10
A 100g serving of rainbow trout offers 875mg of EPA (259mg) and DHA (616mg). It’s also high in protein and vitamin D and contributes to your daily selenium and potassium intake.11
Sea bass provides 762mg of combined EPA (206mg) and DHA (556mg) per 100g. It also contains a generous supply of vitamin D and selenium.12
A 100g portion of mussels provides approximately 782mg of EPA (276mg) and DHA (506mg).13 They’re also high in iron and vitamin B12, which contribute to normal energy-yielding metabolism (how your body converts food into fuel) and red blood cell production.3
Sardines, or pilchards, are a convenient and budget-friendly way to get your omega-3s. A standard 92g drained tin of sardines provides around 903mg of EPA (435mg) and DHA (468mg).14
Sardines are also packed with calcium and vitamin D, which support normal bone health.3,14
Plant-based sources of omega-3
Plant-based sources of omega-3 contain a different type of omega-3: ALA. Although the body can convert ALA to EPA and DHA, it does this pretty slowly and in small amounts.2,4,15
Still, including a range of foods containing ALA in your diet helps increase your overall omega-3 intake, which can be especially helpful if you follow a vegan diet.15
Below are some of the top plant sources of omega-3:
- flaxseeds: one tablespoon of flaxseeds provides 2350mg of ALA, while the same amount of cold-pressed flaxseed oil delivers an impressive 7260mg of ALA.16,17
Flaxseeds are also high in dietary fibre, which can help support your digestive health18 - chia seeds: a 15g serving provides 2670mg of ALA. Chia seeds are also a rich source of calcium, magnesium and iron3,19
- walnuts: a 28g serving, or 14 walnut halves, contains 2570mg of ALA. Walnuts are also rich in antioxidants3,20-22
- rapeseed oil: this versatile cooking oil provides around 1280mg of ALA per tablespoon23
- tofu: a 100g serving of fried tofu offers 1350mg of ALA and is also a good source of iron and calcium24
- soya or edamame: a 100g serving provides 358mg of ALA. Edamame is also rich in protein, fibre and various vitamins and minerals25,26
- brussels sprouts: a 100g serving contains 173mg of ALA and is also packed with vitamin C and vitamin K27
Omega-3 supplements
Most people get enough ALA and small amounts of EPA and DHA from their diet.15
But if you find getting omega-3s through your diet difficult, omega-3 supplements could be a convenient alternative.
Omega-3 fish oil, cod liver oil and krill oil provide concentrated amounts of EPA and DHA.2,15 Algal oil is suitable for vegans, as it contains DHA and sometimes EPA directly from marine algae.15
Flaxseed oil capsules are a great, plant-based option for ALA, too.
Easy ways to eat a diet rich in omega-3
Bringing more omega-3 into your daily routine is easier – and tastier – than you might think:6
- aim to include at least one portion of oily fish, such as salmon, mackerel or sardines, in your weekly meals. You could even top a pizza or salad with a few anchovies!
- eat at least one portion of white fish or shellfish weekly
But what if you don’t eat fish? Here are a few vegan and vegetarian-friendly ideas to add some extra omega-3 to your diet:4
- add flaxseeds to your morning smoothie or porridge, or sprinkle them on a salad
- snack on a serving of walnuts throughout the day or add them to homemade energy bars
- make a tasty chia pudding for breakfast or dessert
- use plant oils rich in omega-3s for cooking, such as flaxseed and rapeseed oils
- look out for foods fortified with omega-3s, such as eggs
The final say
There are many delicious ways to bring omega-3s into your meals, whether you’re after a marine boost or plant-based is more your style.
And if life gets busy or you find it tricky to get enough through food, don’t worry – omega-3 supplements can be a simple way to help make sure you’re meeting your nutritional needs. It’s all about finding what works best for you.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Krupa K, et al. Omega-3 fatty acids. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314
- National Institutes of Health – Office of Dietary Supplements. Omega-3 fatty acids: Fact sheet for health professionals [Internet]. [cited 2024 Aug 23]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional
- British Heart Foundation. Omega-3 foods and your heart [Internet]. British Heart Foundation [published 2024 Jan; cited 2025 Jan 2]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
- British Dietetic Association. Omega-3 [Internet]. [cited 2024 Sep 12]. Available from: https://www.bda.uk.com/resource/omega-3.html
- Jensen J, et al. An update on the content of fatty acids, dioxins, PCBs and heavy metals in farmed, escaped and wild Atlantic salmon (Salmo salar L.) in Norway. Foods. 2020;(12):1901. https://doi.org/10.3390/foods9121901
- NHS. Fish and shellfish [Internet]. [cited 2024 Aug 23]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition
- Elgar K. EPA/DHA: A review of clinical use and efficacy. Nutr Med J. 2022;1(2):97–132. https://www.nmi.health/epa-dha-a-review-of-clinical-use-and-efficacy
- US Department of Agriculture’s FoodData Central. Fish, mackerel, salted [Internet]. [cited 2024 Aug 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
- US Department of Agriculture’s FoodData Central. Fish, salmon, Atlantic, farmed, cooked, dry heat [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
- US Department of Agriculture’s FoodData Central. Fish, herring, Atlantic, kippered [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173668/nutrients
- US Department of Agriculture’s FoodData Central. Fish, trout, rainbow, farmed, cooked, dry heat [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients
- US Department of Agriculture’s FoodData Central. Fish, sea bass, mixed species, cooked, dry heat [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173694/nutrients
- US Department of Agriculture’s FoodData Central. Mollusks, mussel, blue, cooked, moist heat [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
- US Department of Agriculture’s FoodData Central. Fish, sardine, Atlantic, canned in oil, drained solids with bone [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
- National Institutes of Health – Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for consumers [Internet]. [cited 2024 Aug 23]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer
- US Department of Agriculture’s FoodData Central. Seeds, flaxseed [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
- US Department of Agriculture’s FoodData Central. Oil, flaxseed, cold pressed [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167702/nutrients
- Parikh M, et al. Dietary flaxseed as a strategy for improving human health. Nutrients. 2019;11(5):1171. https://doi.org/10.3390/nu11051171
- US Department of Agriculture’s FoodData Central. Seeds, chia seeds, dried [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
- Glenn AJ, et al. Nuts and cardiovascular disease outcomes: a review of the evidence and future directions. Nutrients. 2023;15(4):911. https://doi.org/10.3390/nu15040911
- US Department of Agriculture’s FoodData Central. Nuts, walnuts, English [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
- Chauhan A, et al. Beneficial effects of walnuts on cognition and brain health. Nutrients. 2020;12(2):550. https://doi.org/10.3390/nu12020550
- US Department of Agriculture’s FoodData Central. Oil, canola [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
- US Department of Agriculture’s FoodData Central. Tofu, fried [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/nutrients
- Williams MM, et al. Editorial: Everything edamame: Biology, production, nutrition, sensory and economics. Front Plant Sci. 2022;13:976008. https://doi.org/10.3389/fpls.2022.976008
- US Department of Agriculture’s FoodData Central. Edamame, frozen, prepared [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
- US Department of Agriculture’s FoodData Central. Brussels sprouts, cooked, boiled, drained, without salt [Internet]. [cited 2024 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients
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