Foods high in omega-3: ranked by real portion
The short answer
For long-chain omega-3s, EPA and DHA, the ones Anses (the French food safety agency) recommends at 500 mg a day, smoked herring comes first with 4,090 mg per 100 g, eight times the reference. Next come tinned pilchards and sardines, grilled herring, mackerel and salmon. Flaxseed and chia seeds are rich in a different omega-3, ALA, which the body converts very poorly into DHA: less than 1% in most studies. They do not replace fish.
Two families of omega-3 you should not confuse
ALA (alpha-linolenic acid) comes from plants: flaxseed, chia, walnuts, rapeseed. EPA and DHA come from seafood. The body can make a little EPA from ALA, but almost no DHA: according to Anses, the conversion rate is between 0.05 and 4%, and below 1% in most studies. That is why Anses sets separate references, and why this guide gives two rankings.
EPA and DHA: the ranking by portion
| Food | Portion | EPA + DHA | Share of 500 mg | Calories |
|---|---|---|---|---|
| Smoked herring | 100 g | 4,090 mg | 818% | 167 kcal |
| Pilchards in tomato sauce, tinned | 100 g | 3,140 mg | 628% | 157 kcal |
| Sardines in tomato sauce, tinned | 100 g | 2,770 mg | 554% | 194 kcal |
| Herring, grilled | 100 g | 2,280 mg | 456% | 193 kcal |
| Cod liver, tinned | 30 g | 2,142 mg | 428% | 130 kcal |
| Mackerel, baked | 100 g | 2,140 mg | 428% | 228 kcal |
| Salmon, cooked | 100 g | 2,020 mg | 404% | 205 kcal |
| Swordfish, cooked * | 100 g | 1,510 mg | 302% | 266 kcal |
| Greenland halibut | 100 g | 1,480 mg | 296% | 168 kcal |
| Trout, cooked | 100 g | 940 mg | 188% | 183 kcal |
| Smoked salmon | 50 g | 710 mg | 142% | 92 kcal |
| Tuna, cooked | 100 g | 510 mg | 102% | 136 kcal |
| Hake, cooked | 100 g | 390 mg | 78% | 112 kcal |
| Cod, cooked | 100 g | 260 mg | 52% | 100 kcal |
| Prawns, cooked | 100 g | 140 mg | 28% | 100 kcal |
| Eggs | 2 eggs, 100 g | 53 mg | 11% | 140 kcal |
Tinned fish, the best ally for omega-3s
Tinned pilchards and sardines in tomato sauce provide 3,140 and 2,770 mg per 100 g, more than cooked salmon (2,020 mg). One tin covers more than five days of the reference, for a few euros. Herring, smoked or grilled, is the richest fish in the table.
White fish, few omega-3s
Cod provides only 260 mg per 100 g, prawns 140 mg. They are good sources of protein, not of omega-3. That is why the advice is to eat fish twice a week, including one oily fish.
In tinned fish, the liquid changes everything
The ranking above shows that tinned sardines and pilchards beat fresh salmon. But not all tins are equal. Depending on what surrounds the fish, the same species can provide anything from one to three times as much, or even ten times as much.
| Tinned, drained | EPA + DHA per 100 g |
|---|---|
| Mackerel, fillets in mustard sauce | 4,500 mg |
| Mackerel, fillets in brine | 3,360 mg |
| Mackerel, fillets in tomato sauce | 2,440 mg |
| Mackerel, fillets in white wine | 1,480 mg |
| Sardines, in tomato sauce | 2,770 mg |
| Sardines, in olive oil | 1,770 mg |
| Sardines, boneless fillets in olive oil | 1,520 mg |
| Tuna, in brine | 1,070 mg |
| Albacore (white) tuna, in olive oil | 820 mg |
| Yellowfin tuna, in brine | 472 mg |
| Flaked tuna, in sunflower oil | 140 mg |
| Whole tuna, in sunflower oil | 110 mg |
Tuna is the most striking case. In brine, it provides 1,070 mg per 100 g, two days of the reference. In sunflower oil, it drops to 110 mg, almost ten times less. The species matters too: yellowfin in brine provides only 472 mg. For omega-3s, the practical rule is simple: tuna in brine, mackerel and sardines in sauce rather than in sunflower oil, and read the species name on the tin.
Smoked products remain good sources: smoked mackerel shows 3,740 mg per 100 g in Ciqual, against 2,470 mg for raw mackerel. But they vary a lot from one product to another: the plain smoked herring in the ranking shows 4,090 mg, while a « mild » smoked herring contains only 1,050 mg according to Ciqual.
ALA: the plant ranking
| Food | Portion | ALA | Calories |
|---|---|---|---|
| Flaxseed | 30 g | 5.9 g | 158 kcal |
| Chia seeds | 30 g | 5.3 g | 136 kcal |
| Flaxseed oil | 10 g, one tablespoon | 5.3 g | 90 kcal |
| Hemp seeds | 30 g | 2.6 g | 185 kcal |
| Walnuts | 30 g | 2.3 g | 213 kcal |
| Hemp oil | 10 g | 1.7 g | 90 kcal |
| Walnut oil | 10 g | 1.2 g | 90 kcal |
| Rapeseed oil | 10 g | 0.8 g | 90 kcal |
A tablespoon of flaxseed oil or 30 g of flaxseed covers more than twice the ALA reference. Flaxseed and walnuts, however, contain no EPA or DHA at all. Rapeseed oil, though less rich, is still the easiest everyday option for gentle cooking and salad dressings.
How much omega-3 a day
| Profile | EPA + DHA | of which DHA | ALA |
|---|---|---|---|
| Adults | 500 mg/day | 250 mg | 1% of energy |
| Pregnant or breastfeeding women | 500 mg/day | 250 mg | 1% of energy |
| Teenagers aged 10 to 18 | 500 mg/day | 250 mg | 1% of energy |
| Children aged 3 to 9 | 250 mg/day | 125 mg | 1% of energy |
500 mg a day means 3,500 mg a week. One tin of sardines (2,770 mg) and one portion of salmon (2,020 mg) during the week are enough: 4,790 mg, 137% of the weekly reference. The role of omega-3s and the question of supplements are covered in our guide omega-3: roles, sources and courses, and capsules are compared in our omega-3 comparison.
What people in France actually eat
The Anses INCA 3 study (2014-2015), the French national food consumption survey, shows how far intakes fall short of the 500 mg reference. Men consume an average of 135 mg of EPA and 193 mg of DHA a day, about 330 mg. Women consume 101 mg and 147 mg, about 250 mg, half the reference. And these averages are pulled up by heavy fish eaters: the medians drop to 59 mg of EPA and 77 mg of DHA in men, 44 mg and 61 mg in women. Half of adult women therefore consume less than 61 mg of DHA a day, against a reference of 250 mg.
Where do these omega-3s come from? Fish alone provides 58% of adults’ EPA and 67% of their DHA, shellfish 6% and 3%, fish-based dishes about 5%. In other words, without fish during the week, almost nothing is left.
For ALA, the picture is the same. Men consume 1.1 g a day, women 0.9 g, which represents 0.41% and 0.47% of their energy intake. That is less than half the 1% reference. The main sources of ALA are condiments and sauces (20%), meat, fish and eggs (14%), fruit and vegetables (13%) and pastries and cakes (13%). Vegetable fats provide only 7%.
Omega-6: the ratio that matters
Omega-3s have a cousin, linoleic acid, an omega-6 found in sunflower, corn and grapeseed oils. Anses sets its reference at 4% of energy, and recommends keeping the ratio of linoleic acid to ALA below 5. The reason, according to Anses: an imbalance between the two families impairs the production and availability of EPA and DHA, and their incorporation into tissues.
In INCA 3, men consume 7.7 g of linoleic acid for 1.1 g of ALA, and women 6.3 g for 0.9 g: a ratio of about 7 in both cases. The detail is revealing. Linoleic acid represents 3.0% of energy in men, which is below the 4% reference. So the problem is not too much omega-6, it is too little ALA.
The practical conclusion goes against a widespread idea: there is no need to cut out omega-6s. You just need to add ALA. Swapping the sunflower oil in your salad dressing for rapeseed or walnut oil, adding a handful of walnuts during the day: these are the habits that bring the ratio closer to 5. Anses also notes that this ratio becomes less relevant once ALA, EPA and DHA needs are met, but that it remains a useful benchmark.
Mercury, the only caveat
Large predatory fish accumulate methylmercury. Anses advises pregnant women and children under three to avoid swordfish, marlin, sikis (siki shark), shark and lamprey, breastfeeding women to limit them, and everyone to limit wild predatory fish such as tuna. Small oily fish, sardines, herring and mackerel, are both the richest in omega-3s and among the least exposed: these are the ones to favour.
Supplements: the EFSA thresholds
There is no tolerable upper intake level for long-chain omega-3s: EFSA judged the data insufficient to set one. It has, however, identified intakes with no identified risk. In adults, supplements providing up to 5 g a day of EPA and DHA combined, over the long term, do not increase the risk of bleeding and raise no safety concerns, provided the oil is not oxidised. For EPA alone, this threshold is 1.8 g a day.
For DHA alone, for example from algal oils, EFSA sets a safe intake level of 1 g a day, and confirmed it in 2026 for all ages, including pregnant and breastfeeding women. It also notes that at 2 to 6 g a day of EPA and DHA combined, LDL cholesterol rises by about 3%, without this appearing to change cardiovascular risk.
These thresholds are far above what you need. The 500 mg daily reference is a tenth of the 5 g dose. A supplement capsule therefore only makes sense if you never eat oily fish. If you are on treatment, discuss the choice with your doctor.
Frequently asked questions
Which food is highest in omega-3?
For EPA and DHA, smoked herring: 4,090 mg per 100 g, eight times the daily reference. For ALA, flaxseed oil (53.4 g per 100 g) and flaxseed.
Which fish is highest in omega-3?
Herring, then pilchards and tinned sardines, mackerel and salmon. Cod and prawns provide little.
Can flaxseed replace fish?
No. It provides ALA, which the body converts into DHA at less than 1% in most studies, according to Anses. It contains no EPA or DHA.
Is tuna high in omega-3?
Cooked tuna provides 510 mg per 100 g, a day’s reference, which is five to eight times less than tinned sardines or smoked herring.
How much omega-3 do you need a day?
Anses recommends 500 mg of EPA + DHA a day, including 250 mg of DHA, and an ALA intake of 1% of energy, about 2.2 g for 2,000 kcal.
Which oil is highest in omega-3?
Flaxseed oil, with 53.4 g of ALA per 100 g, followed by hemp oil (16.6 g), walnut oil (11.9 g) and rapeseed oil (7.8 g).
Does tinned tuna contain omega-3?
It depends on the tin. Tuna in brine provides 1,070 mg of EPA and DHA per 100 g according to Ciqual 2025, two days of the reference. Whole tuna in sunflower oil provides only 110 mg, almost ten times less. Yellowfin in brine sits in between, at 472 mg.
Does farmed salmon have less omega-3 than wild salmon?
Not according to Ciqual 2025: raw farmed salmon provides 1,500 mg of EPA and DHA per 100 g, raw wild salmon 1,440 mg. The two are close, and both cover about three days of the reference per 100 g portion.
Do people in France eat enough omega-3?
No. In the INCA 3 study, women consume about 250 mg of EPA and DHA a day on average, half the reference, and the median DHA intake is only 61 mg. ALA tops out at less than 0.5% of energy, against a reference of 1%.
Can you take too much omega-3 from supplements?
EFSA considers that up to 5 g a day of EPA and DHA combined raises no safety concerns in adults, and sets the safe level for DHA alone at 1 g a day. The dietary reference is 500 mg: the usual doses in capsules are well below these levels.
Other rankings
Same method, based on the Ciqual table: foods high in iron, foods high in magnesium, foods high in potassium, foods high in calcium, foods high in vitamin B12, foods high in vitamin C.
Our sources
- Ciqual 2025 table (Anses), EPA, DHA and alpha-linolenic acid columns in g/100 g, cross-checked against the food pages on this site.
- Anses, Actualisation des apports nutritionnels conseillés pour les acides gras, collective expert report, May 2011.
- Anses, Poissons et produits de la pêche, conseils de consommation.
- Anses, Étude individuelle nationale des consommations alimentaires 3 (INCA 3), April 2017: table 62 (fatty acids by sex) and contributions of food groups.
- EFSA NDA Panel, Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA, EFSA Journal, 2012 – PMID 42016086.
- EFSA NDA Panel, Scientific Opinion on the tolerable upper intake level for supplemental docosahexaenoic acid, EFSA Journal, 2026 – PMID 41542352.
