Omega-3 Content:

• 4,123 mg in half fillet of cooked, (farmed Atlantic) salmon
• 2,260 mg in 3.5 ounces or 100 grams
• Salmon (Wild) Serving Size: 3 ounces (100 grams)
• Amount of Omega-3 Fat: 1.8 grams

4. Eggs:

Omega-3 eggs that are produced by hens fed on a diet having flaxseed. When the hens digest the flax, then some of the ALA gets into DHA, and the fatty acids transfer to the yolk. People who do not like consuming fish can substitute it with eggs. Eggs are also excellent foods rich in omega-3 fatty acids. Some companies even add fish oil to the chicken feed and further increase the DHA content of egg yolks.

Omega-3 Content:

• One omega-3 egg typically has 340 milligrams of ALA, along with 75 to 100 milligrams of DHA.

5. Hemp Seeds:

Hemp seeds are very nutritious and are rich in essential fatty acids and healthy fats. They are a good source of polyunsaturated and essential fatty acids. They also contain gamma-linolenic acid, which has several health benefits and includes a 3:1 ratio of omega-6 to omega-3. Hemp seeds are rich in two vital fatty acids, linoleic acid (omega-6), and alpha-linolenic acid (omega-3).

• Sprinkle whole or ground seeds on yoghurt or cereal, add to smoothies, bake with hemp seeds, make hemp milk using whole seeds, sprinkle along with other seeds or nuts on salads.

Omega-3 Content

• One ounce (28 grams) of hemp seeds contain 6,000 mg of ALA omega-3 fatty acids, or 375–545% of the daily recommended intake.

See More: Calcium-Rich Foods

6. Chia Seeds:

Chia seeds are incredibly nutritious and good sources of omega 3 fatty acids — they are rich in manganese, magnesium, selenium, and a few other nutrients (2). An ounce (28-gram) serving of chia seeds contains 5 grams of protein, including all eight essential amino acids. Chia seed is another food rich in omega 3 fatty acids.