Top Sources of Omega-3s

Find out 5 sources of omega-3 fats.

Omega-3 fats are good for your heart—and according to some research, omega-3 fats may help boost your mood too. These fatty acids—specifically EPA and DHA—are found in fish oil, which you can get by taking fish oil supplements…or, even yummier, by eating fish! These 5 fish are top sources of omega-3 fats ( containing 630 mg or more per 3-ounces). Do your body good with these delicious fish that are high in omega-3 fats.

Watch: See how to eat more omega-3s.


Sardines

1. Sardines

Sardines have 1,950 mg of omega-3s per 3-ounce serving.

Eat more sardines with these healthy recipes:
Healthy Sardine Recipes
Greek Salad with Sardines
Tomato Toast with Sardines & Mint
Sardines on Crackers
Bread & Tomato Salad



Tuna, Albacore

3. Tuna, Albacore* (canned)

Canned albacore tuna has 900 mg of omega-3s per 3-ounce serving.

Eat more tuna with these healthy recipes:
Healthy Tuna Recipes
Skillet Tuna Noodle Casserole
Mediterranean Tuna Antipasto Salad
Tuna Pomodoro
Grilled Tuna with Olive Relish
Tuscan-Style Tuna Salad

*Pregnant women and young children should consider chunk light tuna instead; it's lower in mercury (and omega-3's). Only albacore tuna that's "troll- or pole-caught" in the U.S. or British Columbia is sustainably fished. Look for those terms on the label or for the Marine Stewardship Council's blue eco-label.


Mussels

4. Mussels

Mussels have 700 mg of omega-3s per 3-ounce serving.

Eat more mussels with these healthy recipes:
Healthy Mussels Recipes
Thai Red Curry Mussels
Spaghettini with Steamed Mussels
Quick Paella with Shrimp & Mussels
Mussels South of Two Borders
"Barbecue" Mussels


Rainbow Trout

5. Rainbow Trout

Rainbow trout has 630 mg of omega-3s per 3-ounce serving.

Eat more rainbow trout with these healthy recipes:
Grilled Whole Trout with Lemon-Tarragon Bean Salad
Smorgastarta
Smoked Trout Salad
Pan-Fried Trout