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Omega-3s can be tricky to spot on the nutrition label. Use this list as your guide.

Key Points

• According to experts, omega-3s promote brain, eye and cardiovascular health.
• We’ve ranked the six best omega-3-rich foods and included how to enjoy them.
• Dietitians explain why foods like salmon, walnuts and edamame top the list.

It’s not exactly headline news that some fats are actually good for you. Omega-3s, the polyunsaturated fats found in both plant and animal foods, have long been known for their beneficial effects. “They perform several important functions in the human body, including promoting cognitive function, optimizing eye health and reducing the risk of chronic heart conditions,” explains Patricia Kolesa, M.S., RDN. If you’re working on getting more of them in your diet, you’re doing your health a favor!

But figuring out which foods contain the most omega-3s is where things can get tricky. After all, though many foods come with nutrition info on total and saturated fat, they don’t usually list omega-3 content. That’s why we’ve ranked our favorite omega-3-rich foods and the best ways to enjoy them.

1. Salmon

According to Lauren Harris-Pincus, M.S., RDN, this popular seafood is a powerhouse of omega-3s at 1,800-2,100 milligrams of EPA/DHA per 3.5 cooked ounces. (That’s significant, since the Global Organization for EPA and DHA Omega-3s recommends that healthy adults get 500 mg of these forms of omega-3 per day.) In fact, salmon is one of the most omega-3-rich fish in the sea. Specifically, Atlantic, Chinook and coho varieties have some of the most concentrated healthy fats. Salmon also boasts plenty of protein and is a rich source of vitamin D, vitamin B12, niacin and selenium, Harris-Pincus says.

If you shop for salmon often, you’ve probably noticed it’s available in many forms. You can find this meaty seafood fresh, frozen, canned and even in shelf-stable packets. All those options make it an easy, versatile cooking option. “Enjoy a fillet grilled, baked, air-fried, poached or pan-seared,” Harris-Pincus suggests. “Canned salmon is delicious on a salad, made into patties or tossed into a grain bowl or pasta. And, of course, smoked salmon is the perfect bagel companion.”

2. Sardines

Lately, sardines are having a moment on social media as an unsung hero of simple, tasty meals. And they’re not just a trendy snap for your Instagram page; they’re also a major source of omega-3s. “They are packed with a whopping 835 mg of EPA and DHA per 3-ounce serving, well exceeding the 500 mg recommendation,” says Kolesa. Plus, the fish have another nutritional bonus. “Sardines are one of the few food sources of vitamin D, a mineral that promotes stronger bones and immune function,” Kolesa adds. Harris-Pincus says they’re also an excellent source of calcium, due to their edible bones.

Not sure how to eat these little swimmers? “Sardines are delicious on avocado toast or atop whole-grain crackers with a squeeze of lemon and a dollop of guacamole,” says Harris-Pincus. “Add them to pasta with pesto or with olive oil, tomatoes and garlic.” Or take Kolesa’s suggestion of using sardines as a lean protein in grain bowls, sandwiches and pasta dishes.

3. Chia Oil

While it may not be as widely available as other oils like olive and avocado, chia oil is worth seeking out for its omega-3 content. Of all known food sources, chia seeds contain the highest concentration of alpha-linoleic acid (ALA) omega-3s, and their oil distills these fats even further. One teaspoon of chia oil packs about 3,150 mg of ALA omega-3s. Though that’s plenty high, you won’t necessarily absorb as many omega-3s from chia oil as from fatty fish and other sources of EPA or DHA. “Due to inefficiencies in the conversion process, we need significantly more ALA (10-20 times more) to create the same level of EPA/DHA,” Harris-Pincus explains.

Still, chia oil deserves a place in your home kitchen. Once you’ve gotten a hold of a bottle, you may find this cooking oil becomes your new favorite for its mild, nutty flavor. Try it as the base of a salad dressing or herby pesto. Or drizzle it atop fresh or roasted veggies for a light, flavorful finishing touch.

4. Walnuts

Crunchy, buttery walnuts are the only nuts with substantial omega-3 content. Like chia oil, they contain ALA, a plant-based omega-3 fat that converts to EPA/DHA in the body. “Walnuts pack 2,500 mg ALA per 1-ounce serving and are a good source of magnesium and an excellent source of copper and manganese,” says Harris-Pincus. “They are also rich in polyphenol antioxidants with anti-inflammatory and potential anticancer properties.” To prolong their freshness and quality, Kolesa recommends refrigerating or freezing them.

As for ways to enjoy them, there’s practically no limit! “Toss them into oatmeal, Greek yogurt, cottage cheese or salads,” Harris-Pincus. “Or add walnuts to baked goods or grind them as part of a crust for fish fillets for a double dipping of omega-3s.”

5. Edamame

These green soybeans that top salads or nestle alongside sushi are a surprising source of healthy fats. “Edamame packs a punch when it comes to omega-3s, making it a great choice on both animal and plant-based diets,” says Kolesa. “A half-cup portion contains 700 mg of omega-3s.” (As with walnuts and chia oil, these are the ALA variety.) Meanwhile, these beans provide an excellent balance of other macronutrients. One half-cup serving provides 9 grams of plant-based protein and 4 grams of dietary fiber.

You can boost omega-3s in meals with the usual steamed and salted preparation of edamame. But don’t stop there! “It can also top grain bowls, fried rice and soup recipes,” says Kolesa. “Whether enjoyed fresh or frozen, edamame is a budget-friendly choice available in a pod or shelled.”

6. Firm Tofu

Another soy food with more omega-3s than you might expect: firm tofu. “A 3-ounce serving or card-deck-sized portion of tofu contains 400-500 mg of omega-3 fatty acids,” Kolesa says. The omega-3s in this plant protein could be partly responsible for a 2020 study’s findings that people who ate more tofu had lower risk of coronary heart disease (though more research is needed). Just note that the firm variety contains the most omega-3s, since it has less water than softer tofu varieties.

You can get to know firm tofu as a meatless substitute for other protein foods like ground sausage or beef. Try crumbling some in place of a portion of these foods in casseroles, tacos or pastas. Or consider marinating or air-frying tofu to boost its flavor and texture profile, Kolesa suggests.

Our Expert Take

Since foods don’t usually boast their omega-3s on nutrition labels, identifying good sources is largely a matter of doing your own research. By learning which foods are rich in omega-3s, such as fatty fish, walnuts, chia oil and soy foods, you can plan meals and snacks that fill your plate with healthy fats. The more you do, the more you’ll fortify your health—and, quite possibly, the more you’ll enjoy the flavor and richness these foods provide.