Chia Seeds Just one ounce delivers over 5,000 mg of omega-3s. These tiny seeds are also rich in fiber and protein, perfect for smoothies, oatmeal, or yogurt.
Flaxseeds Ground flaxseeds offer around 6,300 mg of ALA omega-3s per tablespoon. They’re ideal for baking, smoothies, and boosting heart and brain health naturally.
Walnuts One ounce of walnuts contains about 2,500 mg of omega-3s. These crunchy snacks also offer plant protein, antioxidants, and support anti-inflammatory functions in the body.
Hemp Seeds Three tablespoons pack around 2,400 mg of omega-3s. Hemp seeds are also high in protein and magnesium, great for salads, smoothies, and energy bites.
Algal Oil Derived from algae, this plant-based oil provides DHA and EPA like fish. It’s ideal for vegans and rivals salmon in omega-3 content per serving.
Sardines Canned sardines offer over 2,000 mg of omega-3s per serving. They're affordable, convenient, and also packed with calcium and vitamin D.
Anchovies Though small, anchovies deliver big omega-3 benefits—over 2,000 mg per 3-ounce serving—plus protein and minerals. They're flavorful additions to salads and sauces.
Canola Oil A versatile cooking oil, canola provides about 1,300 mg of ALA omega-3s per tablespoon. It’s a heart-healthy option for sautéing, baking, or salad dressings.