15 Foods With More Omega-3s Than Walnuts

# Beyond Walnuts: 15 Surprising Foods Packed With More Omega-3s

When you think of plant-based omega-3s, walnuts are often the first food that comes to mind. They’ve earned a stellar reputation as a heart-healthy, brain-boosting snack. And while they are an excellent source of this essential fatty acid, they are far from the only champions. If you’re looking to diversify your diet and maximize your intake, you might be surprised to learn about the many **foods with more omega-3s than walnuts**.

Omega-3 fatty acids are crucial for reducing inflammation, supporting brain function, and maintaining a healthy heart. They come in three main types: ALA (alpha-linolenic acid), found in plants, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in marine sources.

This article will guide you through 15 powerhouse foods that deliver an even bigger omega-3 punch than the beloved walnut, helping you expand your nutritional toolkit.

## First, How Much Omega-3 is in Walnuts?

To set a clear benchmark, it’s important to know what we’re comparing against. A standard one-ounce (28-gram) serving of walnuts, which is about a handful or seven whole walnuts, contains approximately **2.57 grams** of ALA.

This is a significant amount and makes walnuts one of the best plant-based sources available. Now, let’s explore the foods that raise the bar even higher.

## The Ultimate List: 15 Foods With More Omega-3s Than Walnuts

We’ve organized this list into categories to help you easily find sources that fit your dietary preferences, from fatty fish loaded with EPA and DHA to plant-based seeds packed with ALA.

### Fatty Fish: The EPA & DHA Powerhouses

While walnuts provide ALA, fatty fish deliver the directly usable forms of EPA and DHA, which are renowned for their potent health benefits. The body’s conversion of ALA to EPA and DHA is inefficient, making these fish particularly valuable.

1. **Mackerel:** This small, oily fish is an absolute omega-3 superstar. A 3-ounce (85-gram) serving of Atlantic mackerel contains around **2.6 grams** of combined EPA and DHA.
2. **Salmon:** A popular and delicious choice, salmon is famous for its omega-3 content. A 3-ounce serving of wild-caught Atlantic salmon provides about **2.2 grams**, while farmed salmon can have slightly more.
3. **Cod Liver Oil:** While not a food, this supplement is so potent it deserves a spot. Just one tablespoon contains a staggering **2.7 grams** of EPA and DHA.
4. **Herring:** Often pickled or smoked, herring is an affordable and nutrient-dense option. A 3-ounce serving offers roughly **1.7 grams** of omega-3s.
5. **Sardines:** Don’t underestimate these tiny canned fish. Packed with calcium and vitamin D, a 3.75-ounce can of sardines provides about **1.5 grams** of powerful omega-3s.
6. **Anchovies:** Perfect for adding a savory, umami flavor to sauces and dressings, a 2-ounce can of anchovies packs around **1.2 grams** of omega-3s.

### Plant-Based ALA Champions

If you follow a plant-based diet or simply want to boost your ALA intake, these seeds and oils are your best bet.

7. **Flaxseed Oil:** The undisputed king of plant-based omega-3s. A single tablespoon of flaxseed oil delivers an incredible **7.3 grams** of ALA. It’s perfect for salad dressings or drizzling over cooked vegetables, but avoid heating it.
8. **Chia Seeds:** These tiny seeds are nutritional giants. Just one tablespoon contains about **2.5 grams** of ALA, narrowly beating our walnut benchmark. They are also packed with fiber and protein.
9. **Flaxseeds (Ground):** To unlock their benefits, flaxseeds must be ground. One tablespoon of ground flaxseed provides approximately **1.6 grams** of ALA. Sprinkle them on oatmeal, yogurt, or blend them into smoothies.
10. **Hemp Seeds:** With a mild, nutty flavor, hemp seeds are a fantastic addition to almost any meal. Three tablespoons (a standard serving) offer around **2.6 grams** of ALA.
11. **Perilla Oil:** Commonly used in Korean cuisine, perilla oil is another ALA heavyweight. One tablespoon contains nearly **9 grams** of omega-3s, making it one of the most concentrated plant sources on the planet.

### Other Surprising Omega-3 Sources

Beyond the usual suspects, a few other foods offer an impressive amount of omega-3s.

12. **Oysters:** Known for their zinc content, oysters are also a great source of marine omega-3s. A 3-ounce serving of Eastern oysters provides about **0.7 grams** of EPA and DHA, but some varieties can have significantly more.
13. **Caviar:** A luxurious treat, fish roe (caviar) is exceptionally rich in omega-3s. Just one tablespoon can contain over **1 gram** of EPA and DHA.
14. **Edamame:** These young soybeans are a fantastic plant-based protein source. A one-cup serving of shelled edamame contains around **0.5 grams** of ALA. While a larger serving is needed to surpass walnuts, its overall nutritional profile makes it a worthy mention.
15. **Brussels Sprouts:** It might surprise you, but some green vegetables contain omega-3s. A one-cup serving of cooked Brussels sprouts has about **0.26 grams** of ALA. Again, you’d need a lot to beat walnuts, but it shows that you can get small amounts from unexpected places.

## Why the *Type* of Omega-3 Matters: ALA vs. EPA & DHA

It’s crucial to understand that not all omega-3s are created equal.

* **ALA (Alpha-Linolenic Acid):** This is the form found in plants like walnuts, flax, and chia seeds. Your body must convert it into EPA and DHA to use it for complex functions like brain health.
* **EPA & DHA (Eicosapentaenoic & Docosahexaenoic Acid):** These are the “active” forms found in fatty fish, algae, and cod liver oil. They are readily available for your body to use and are most strongly linked to benefits like reducing triglyceride levels, supporting fetal brain development, and easing inflammation.

The conversion process from ALA to EPA and DHA is not very efficient—estimates suggest that less than 15% of ALA gets converted. This is why many health experts recommend including direct sources of EPA and DHA, like fatty fish, in your diet even if you consume plenty of plant-based omega-3s.

## How to Easily Incorporate These Foods Into Your Diet

Boosting your omega-3 intake doesn’t have to be complicated. Here are a few simple ideas:

* **Start Your Day Strong:** Add a tablespoon of ground flaxseed or chia seeds to your morning oatmeal, yogurt, or smoothie.
* **Rethink Your Salad Dressing:** Whisk together flaxseed oil, lemon juice, and herbs for a simple, omega-3-rich vinaigrette.
* **Embrace “Fatty Fish Fridays”:** Aim to eat a serving of salmon, mackerel, or sardines at least once a week.
* **Snack Smarter:** Keep a can of sardines or a bag of shelled edamame on hand for a quick and nutritious snack.
* **Sprinkle on Top:** Use hemp seeds as a topping for salads, avocado toast, or grain bowls to add a nutty crunch and a dose of healthy fats.

## Final Thoughts

While walnuts are a fantastic and healthy food, the world of omega-3s is vast and varied. By exploring **foods with more omega-3s than walnuts**, like mackerel, flaxseed oil, and chia seeds, you can supercharge your intake of these essential fatty acids.

Remember to aim for variety. Combining potent plant-based ALA sources with marine-based EPA and DHA powerhouses will give your body the comprehensive support it needs to thrive. So go ahead, look beyond the walnut bowl and discover a new favorite omega-3-rich food today.