Omega 3 – Omega 6 Rich Foods List Helps You to Replenish Good Fats

By: Mary Brunker

In the nutritional composition, fatty acids play an important role in providing energy to the body, perfect fats.

The fats provide our bodies up to 50% of the energy to function daily, even in sports.

And one of the fatty acids that we can not ignore Omega 3, and Omega 6 is good fatty acids that help burn energy while increasing muscle without accumulating excess fat.

This article invites you to explore some natural foods rich in these two fatty acids from which foods are included in the daily healthy diet.

For everyone, especially those playing sports, supplementing with foods rich in omega 3 and omega 6 is one of the survival principles.

These are the 2 essential nutrients for maintaining good health. Without it, you will hardly have a healthy body. However, not all are good and necessary. Let's eat the dishes below!

Omega 3 - Omega 6 Rich Foods List
Omega 3 Rich Foods List

First of all, to have the most general overview, you need to read immediately what is omega 3 articles.

This is considered an essential fatty acid ingredient for humans. It not only helps burn fat but also aids in muscle building.

This is only possible if you are getting enough intake every day and not overdoing it.

So how much omega 3 do you need per day? Every day, the average person needs 200-250mg of natural omega 3.

A combination of foods rich in omega 3 and 6 from nature

Here is a list of foods high in omega 3 fatty acids that you can buy. Note, the content is calculated based on 100gram.

Depending on how it is processed, the omega 3 content will change. The amount of omega 3 we list is unprocessed.

1. Mackerel


  • Omega 3: 2670mg
  • Omega 6: 219mg

This is considered one of the specialty fish dishes in our country because it contains many nutrients. Although it is only a small, medium fish, fatty acids are abundant.

In Western countries, this is considered a precious dish. Its vitamin B12 and selenium content are also very high.

Read more: Omega 3 Fatty Acid Health Benefit You Should Know.

2. Salmon


  • Omega 3: 2018mg
  • Omega 6: 172mg

If you are a sushi lover, you will definitely love salmon because it is delicious when dipped with mustard.

However, did you know that this is dubbed the king of omega 3? Besides, it also contains a lot of protein, vitamins, and minerals.

Many scientific studies have shown that just eating salmon every week will reduce blood pressure and heart disease risk.

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Read more: Omega 3 Weight Loss Review – Is It Really Like a Dream?

3. Cod liver oil

Cod liver oil

  • Omega 3: 888mg
  • Omega 6: 42.1mg

Cod is considered a very delicious food for gourmets because it is also quite rare in Vietnam.

Cod liver contains a lot of omega 3 and is used to make oral supplements. Not only that, but it also contains a lot of protein, vitamins A, D.

You only need to load about 4 grams of cod liver oil; you will have an abundant amount of omega 3, 6.

However, because it also contains vitamin A, you should not eat more than 14 grams of cod. Because it will easily turn vitamin A into poison if taken in too much.

4. Herring fish

Herring fish

  • Omega 3: 1729mg
  • Omega 6: 130mg

Herring is of medium size and is often sold in canned form in supermarkets. People often eat it with vegetables and other dishes. However, it would help if you bought raw fish to get enough nutrition.

100 grams of herring provides the body with 100% of the daily intake of vitamin D and selenium and 50% of vitamin B12.

5. Oysters


  • Omega 3: 672mg
  • Omega 6: 58mg

Oysters are one of the most delicious and nutritious dishes. If you want, always there for you. Oysters are rich in zinc, copper, and vitamin B12 in enormous amounts.

There are many delicious dishes made with oysters, but be sure to choose from a reputable place.

6. Sardines


  • Omega 3: 1480mg
  • Omega 6: 2544mg

Maybe many of you are quite unfamiliar, but this is a kind of fish that is also quite popular and made into many delicious dishes. Sardines are tiny, so they are also very precious.

Sardines contain many fatty acids and a lot of vitamins B12, D … Especially, if you like, you can eat with many other dishes to increase flavor.

7. Anchovy


  • Omega 3: 1256mg
  • Omega 6: 82.5mg

Anchovy is a small sea fish, very popular in the central provinces and used as a fish sauce. The anchovy is quite similar to that of the spirit fish.

It can be said that this is the fish that represents the sea of ​​Vietnam because of its extremely high nutritional content, low price, always available in all regions.

Suppose you are a connoisseur, just stock anchovies. After that, eat vegetables and rice, and you will feel extremely delicious.

8. Fish eggs

Fish eggs

  • Omega 3: 6789mg
  • Omega 6: 81mg

Speaking of caviar, many of you will definitely think of fish eggs dishes for super-rich people with billions of dong. However, there are still many types of value that are very cheap. This is considered a delicious dish.

Any fish eggs also have a lot of choline and omega 3.

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9. Flax seeds

Flax seeds

  • Omega 3: 570mg
  • Omega 6: 148mg

Flaxseeds are usually small in size, brown/yellow in color. Flaxseed is used as an additive and for oil production. It is considered one of the best fatty foods.

Flaxseed is also a good source of omega 3. However, it is the form of ALA (this form is also needed and is often used to synthesize EPA and DHA).

Manufacturers commonly use flaxseed oil to produce omega 3 supplements.

When used as an additive to the dish, Flaxseed also provides a lot of fiber, vitamin E, magnesium … This is considered the perfect product group for vegetarians.

10. Chia seeds

Chia seeds

  • Omega 3: 4915mg
  • Omega 6: 1620mg

Just looking at the content is enough to know how terrible it is. Even many gyms enjoy it because of its nutritional content.

If you take the time to find out, chia seeds are rich in calcium and phosphorus.

It is also considered a source of protein. So if you're looking to replenish, choose to buy now.

11. Walnuts


  • Omega 3: 9079mg
  • Omega 6: 38092mg

Perhaps value for money comes with quality. If you are a newbie, it will definitely be boring because it has no taste at all. Therefore, if you want to eat it, please eat it with other dishes.

Walnuts are very nutritious, rich in fiber, copper … That is why every time you eat, you feel so sad. When eating, please do not remove the outer membrane as it contains a lot of antioxidants.

12. Soy


  • Omega 3: 1443mg
  • Omega 6: 10675mg

If walnuts are too expensive for you, take advantage of the soybeans. Just look at the content; you will see no difference.

This is a source of plant protein. Besides being rich in omega 3, 6, it is also rich in riboflavin, vitamins, and potassium …

Since the content of omega 6 than omega 3, you should consider supplementing with many other types in return.

13. Spinach


  • Omega 3: 138mg
  • Omega 6: 26mg

Spinach also is known as spinach, spinach. It is considered one of the favorite vegetables and the soup is delicious.

In particular, those who love to exercise love to eat this dish simply because of the enormous nutritional content with vitamins A, C, E, K …

14. Navy beans

Navy beans

  • Omega 3: 538mg
  • Omega 6: 335mg

Navy beans get this name because the US Navy used them in the 20th century as the main food. Not only is it rich in nutrients, but it also contains a lot of energy.

15. Grass-fed beef

Grass-fed beef

  • Omega 3: 21mg
  • Omega 6: 80mg

In pure grass-fed beef, the protein and nutrient content is much higher than that of cattle fed commercial feed.

Although the omega 3 content is not too high, it does provide the most quintessential. Therefore, you should choose this cow!

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16. Eggs


  • Omega 3: 102mg
  • Omega 6: 558mg

It is no exaggeration to say that eggs are the most popular, inexpensive, and nutritious food today. You can prepare a variety of nutritious dishes.

Eggs contain a lot of vitamins, minerals, and especially protein. It would help if you referred to the article about what the gym should eat.

17. Lentils


  • Omega 3: 109mg
  • Omega 6: 404mg

Lentils are one of the most popular items in slimming menus. The reason is that it has anti-hunger properties and is high in fiber.

In particular, in lentils, the nutritional content is also very high.

18. Tuna


  • Omega 3: 1298mg
  • Omega 6: 53mg

In foreign countries, they often cook fillets to grill or eat raw vegetables. However, in our country, there are more recipes.

This fish is extremely familiar, cheap, and nutritious. Just know how to cook that you have a nutritious dish and rich in omega 3.

19. Flounder


  • Omega 3: 522mg
  • Omega 6: 60mg

This type of fish is very suitable for those who do not want to drink fish oil. In particular, the fish is very delicious.

20. Rainbow salmon

Rainbow salmon

  • Omega 3: 812mg
  • Omega 6: 239mg

Like salmon, this fish is high in fatty acids.

Omega 3 Rich Foods for Vegetarians & Non-Vegetarians

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To ensure your body gets enough omega 3 fatty acids every day, remember to work hard to alternate eating omega 3 rich foods. Also, drink fish oil.

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Hopefully, the information above has helped you gain some more knowledge about the “omega 3 – 6 rich foods list” and bring some small value. Please share this article if you feel it is useful. Thanks!

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Mary Brunker
Meet Mary Brunker, a talented author and sports nutrition expert with over 10 years of experience in the field. Mary's passion for sports and nutrition led her to pursue a career as a journalist, where she has been able to share her knowledge and insights with a wide audience. After completing her degree in journalism, Mary began writing about sports and nutrition for a variety of publications. She quickly became known for her expertise in the field, and her articles and blog posts were widely read and shared. In 2019, Mary founded, a website dedicated to providing expert advice and information on sports nutrition and fitness. Over the years, the site has become a go-to resource for athletes and fitness enthusiasts alike, thanks to Mary's insightful articles, expert advice, and practical tips.
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