Omega-3 Rich Foods in Canada: Best Sources and Smart Shopping Tips

There is no single universal target, but many heart and brain health guidelines suggest 250–500 mg per day of combined EPA and DHA for most adults, often achievable with 2 servings of fatty fish per week. ALA recommendations are usually around 1.1 g per day for women and 1.6 g per day for men, which can be met with a few teaspoons of ground flax, a spoonful of chia, or a small handful of walnuts. Individual needs can be higher in some conditions, so it’s best to discuss specifics with a healthcare professional.

Plant sources of ALA are beneficial and clearly support heart health, but the body converts only a small portion of ALA into EPA and DHA. If you never eat fish, it’s smart to combine regular ALA sources (chia, flax, walnuts, hemp, canola oil) with a direct EPA/DHA source such as an algae-based supplement or fortified foods. This approach is especially important for life stages with higher needs, like pregnancy, breastfeeding, or certain neurological conditions.

Smaller, oily fish like sardines, herring, and Atlantic mackerel are typically low in mercury and high in omega-3s. Salmon and trout are also considered low in mercury and are regular recommendations for frequent consumption. Large predatory fish such as shark, swordfish, marlin, and some types of tuna tend to have higher mercury, but these are eaten less often in typical Canadian diets. Government advisories provide detailed guidance for children and people who are pregnant or breastfeeding.

Yes. Farmed salmon is still an excellent source of EPA and DHA, often with similar or even slightly higher total fat—and therefore omega-3—content than some wild salmon, depending on feed and farming practices. While environmental and sustainability questions are valid, nutritionally, farmed salmon remains one of the most practical and accessible omega-3 sources for many Canadians.

A realistic approach is to make small upgrades: swap one dinner per week to salmon, trout, or sardines; add 1–2 tablespoons of chia or ground flax to your breakfast; use canola oil in place of some other cooking oils; and consider omega-3 eggs instead of regular eggs. These small shifts can significantly raise your total omega-3 intake while keeping your overall eating pattern familiar.