15 Surprising Foods With More Omega-3s Than Walnuts

When most people think about Omega-3s, walnuts often come to mind as a go-to source. While walnuts do provide a respectable 2.57 grams of ALA per ounce, they’re actually outranked by numerous other foods when it comes to delivering the full spectrum of these essential fatty acids your body needs.

Understanding the difference between the three main types—DHA, EPA, and ALA—can revolutionize your approach to these crucial nutrients.

Understanding the Three Types of Essential Fatty Acids

Not all omega-3 fatty acids are created equal. There are three main types, each serving unique functions in your body:

• Docosahexaenoic acid (DHA): Crucial for brain health and eye function
• Eicosapentaenoic acid (EPA): Known for its anti-inflammatory properties
• Alpha-linolenic acid (ALA): The plant-based omega-3 that your body can partially convert to EPA and DHA

While walnuts are a solid source of ALA, consuming foods naturally rich in EPA and DHA—primarily found in seafood—offers a more direct way to boost your levels of these essential fats.

Top Plant-Based Sources Higher in Essential Fatty Acids Than Walnuts

1. Flax Oil – The Ultimate Plant-Based Champion

Omega-3s Content: 8.5 grams of ALA per tablespoon

Flaxseed oil reigns supreme as the richest plant source of these essential fats you can consume. With more than three times the ALA content of walnuts per serving, this golden oil packs serious nutritional punch. Research indicates that flaxseed oil may offer heart-protective and anti-inflammatory benefits.

Pro tip: Since flax oil has a low smoke point of just 217°F, avoid cooking with it. Instead, use it as a finishing oil for salads or take it as a supplement.

2. Chia Seeds – Tiny Powerhouses of Essential Fats

Omega-3s Content: 7.26 grams of ALA per tablespoon

These tiny seeds deliver nearly three times more essential fatty acids than walnuts while providing additional health benefits. Just two tablespoons of chia seeds supply about 35% of your daily fiber needs, supporting gut health and healthy cholesterol levels.

3. Flaxseed – The Fiber-Rich Source

Omega-3s Content: 4.4 grams of ALA per 2-tablespoon serving

Ground flaxseeds offer substantially more essential fatty acids than walnuts while providing fiber and magnesium for heart health and blood sugar regulation. A 2022 study found that consuming 15 grams of flaxseeds before breakfast led to a 17% reduction in post-meal blood sugar levels in men with type 2 diabetes.

Seafood Sources: The EPA and DHA Champions

4. Cod Liver Oil – Liquid Gold for Essential Fats

Omega-3s Content: 1.5 grams of DHA and 0.938 grams of EPA per tablespoon

Cod liver oil provides the most direct way to boost your EPA and DHA levels. Unlike plant sources, your body doesn’t need to convert these fatty acids—they’re ready to use immediately. As a bonus, cod liver oil also delivers high levels of vitamin A for immune function and vision health.

5. Salmon – The Popular Superstar

Omega-3s Content: 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving

Salmon consistently ranks as one of the best dietary sources of these essential fats. Beyond its impressive fatty acid profile, salmon provides protein, potassium, B vitamins, selenium, and astaxanthin—a powerful antioxidant that may support brain health and protect against age-related conditions.

6. Herring – The Mercury-Smart Choice

Omega-3s Content: 0.94 grams of DHA and 0.77 grams of EPA per 3-ounce serving

Herring offers excellent essential fatty acid content while being significantly lower in mercury than larger fish like tuna or swordfish. This makes it a safer choice for regular consumption, especially for pregnant women and children.

7. Sardines – Small Fish, Big Benefits

Omega-3s Content: 0.74 grams of DHA and 0.45 grams of EPA per 3-ounce serving

Don’t let their size fool you—sardines are nutritional powerhouses. They’re so rich in these essential fats that regular consumption could reduce your need for supplements. Plus, they provide protein, calcium, and essential minerals.

8. Anchovies – Concentrated Nutrition in Small Packages

Omega-3s Content: 0.366 grams of DHA and 0.216 grams of EPA per ounce

These small fish pack impressive essential fatty acid content along with calcium, which supports heart and bone health. Their intense flavor means a little goes a long way in dishes.

9. Mackerel – The Affordable Option

Omega-3s Content: 0.59 grams of DHA and 0.43 grams of EPA per 3-ounce serving

Atlantic mackerel (avoid King mackerel due to high mercury) provides excellent essential fatty acid content at an affordable price point. It’s also rich in protein, vitamin D, B12, and selenium.

10. Trout – The Vitamin D Bonus

Omega-3s Content: 0.44 grams of DHA and 0.40 grams of EPA per 3-ounce serving

Trout offers solid essential fatty acid content while being one of the few foods high in vitamin D. A single 3-ounce serving covers 81% of your daily vitamin D needs, supporting immune health and calcium absorption.

Shellfish and Other Seafood Rich in Essential Fats

11. Oysters – The Mineral-Rich Source

Omega-3s Content: 0.14g ALA, 0.23g DHA, and 0.30g EPA per 3-ounce serving

Oysters provide a unique combination of all three types of essential fatty acids while delivering high levels of zinc, selenium, and B12. A 3-ounce serving covers nearly half your daily selenium needs.

12. Sea Bass – The Protein-Packed Option

Omega-3s Content: 0.47 grams of DHA and 0.18 EPA per 3-ounce serving

While containing fewer essential fatty acids than fattier fish, sea bass still outperforms many land-based protein sources. It’s an excellent source of vitamin B6, covering 23% of daily needs per serving.

13. Caviar – Luxury Essential Fats

Omega-3s Content: 0.60 grams of DHA and 0.48 grams of EPA per tablespoon

This delicacy packs impressive essential fatty acid content in small servings. Just one tablespoon provides over 100% of your daily B12 needs, essential for red blood cell production and neurological function.

14. Shrimp – The Accessible Shellfish Choice

Omega-3s Content: 0.12 grams of DHA and 0.12 EPA per 3-ounce serving

While lower in essential fatty acids than some options, shrimp remains a good source that’s widely available and affordable. It also provides astaxanthin, a powerful antioxidant that protects cells from oxidative damage.

15. Tuna – The Pantry-Friendly Option

Omega-3s Content: 0.54 grams of DHA and 0.2 grams of EPA per 3-ounce serving

Canned tuna offers convenient, shelf-stable essential fatty acids along with B vitamins, selenium, and vitamin E. Its versatility and long shelf life make it an excellent backup option for boosting your intake.

Maximizing Your Essential Fatty Acid Intake

While walnuts provide valuable ALA, diversifying your sources ensures you’re getting the full spectrum of these essential nutrients. Plant sources like flax oil, chia seeds, and flaxseeds deliver substantially more ALA than walnuts, while seafood provides the EPA and DHA that your body uses most efficiently.

For optimal health benefits, consider incorporating both plant and marine sources into your diet. This approach gives you the anti-inflammatory benefits of EPA, the brain-boosting power of DHA, and the heart-healthy effects of ALA—all while enjoying a variety of delicious, nutrient-dense foods that far exceed what walnuts alone can provide.

The key to maximizing your intake isn’t limiting yourself to one source but rather exploring the rich variety of options that nature provides. From the convenience of canned sardines to the luxury of fresh salmon, there’s a nutrient-rich food to fit every budget, taste preference, and lifestyle.