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Omega 3 Food Sources List Below is a Omega 3 Food Sources List showing the foods that are highest in Omega 3 Fatty Acids, which includes DHA & EPA as well as ALA. Grams of Omega 3 per 200 calories. Omega 3 Food Sources List Omega-3 fats: Oily fish such as salmon, herring, mackerel, and sardines; fish oil and flaxseed oil; flaxseeds, walnuts, and chia seeds. vs Omega-6 fats: Safflower oil, sunflower oil, corn oil, soybean