7 Foods With More Omega-3s Than Tuna


Tuna is rich in omega-3s.Credit: MEDITERRANEAN / Getty Images
Tuna is rich in omega-3s.
Credit: MEDITERRANEAN / Getty Images
  • Omega-3 fats support heart, brain, and immune health.
  • Bluefin tuna provides up to 1.5 grams of omega-3 fats per 3.5-ounce serving.
  • Several fish, such as salmon and caviar, as well as seeds and nuts, offer similar or higher amounts of omega-3s.

Omega-3 fatty acids are healthy fats that support heart and brain health. Getting enough may help reduce inflammation, support immune function, and lower triglyceride levels. While omega-3 content varies by species and preparation method, bluefin tuna provides about 1.5 grams per 3.5-ounce serving, including 0.36 grams of EPA and 1.14 grams of DHA. However, several other foods offer similar amounts or even more per serving.

1. Salmon

Credit: kajakiki / Getty Images
Credit: kajakiki / Getty Images

Omega-3 content: 1.24 grams of DHA and 0.59 grams of EPA per 3-ounce serving

Salmon is one of the best sources of omega-3 fats. It provides docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), forms the body can easily absorb and use. It also provides high-quality protein, vitamin D, and selenium.

The American Heart Association recommends eating two servings of fatty fish per week to reduce the risk of stroke and heart disease.

How to enjoy it: Bake with lemon and herbs, add to salads, or serve with roasted vegetables.

2. Sardines

Credit: Alexander Spatari / Getty Images
Credit: Alexander Spatari / Getty Images

Omega-3 content: 0.47 grams of DHA and 0.44 grams of EPA per can (3.75 ounces)

Sardines are small, oily fish packed with key nutrients. They’re rich in omega-3 fats and provide calcium from their edible bones, along with vitamin B12, magnesium, zinc, and vitamin D. These nutrients can help reduce inflammation and help maintain strong bones.

How to enjoy it: Add to toast with avocado, toss into salads, or mix into pasta dishes.

3. Atlantic Mackerel

Credit: Vladimir Mironov / Getty Images
Credit: Vladimir Mironov / Getty Images

Omega-3 content: 0.59 grams of DHA and 0.43 grams of EPA per 3-ounce serving

Mackerel is another omega-3–rich fish that may help reduce inflammation and support overall health. It’s also rich in vitamin B12 and selenium, which support nerve and immune function.

Note that some varieties of mackerel are higher in mercury. Atlantic mackerel is a lower-mercury choice, while king mackerel is highest in mercury and should be avoided.

How to enjoy it: Grill, smoke, or serve with citrus and fresh herbs.

4. Caviar

Credit: Sorin Amanar / Getty Images
Credit: Sorin Amanar / Getty Images

Omega-3 content: 1.2 grams of DHA and 0.88 grams of EPA per 2-tablespoon serving

Caviar, or fish roe, is a concentrated source of omega-3 fatty acids. Even small servings provide meaningful amounts of EPA and DHA. Caviar also contains vitamin B12, selenium, and choline, nutrients that support brain and nervous system health.

How to enjoy it: Spoon over soft-boiled eggs or avocado toast.

5. Chia Seeds

Credit: everydayplus / Getty Images
Credit: everydayplus / Getty Images

Omega-3 content: 5.06 grams of ALA per 1-ounce serving

Chia seeds are one of the richest plant sources of omega-3 fats in the form of alpha-linolenic acid (ALA). They are high in fiber, which can promote bowel regularity and support healthy gut bacteria.

Chia seeds also provide plant-based protein and antioxidants like quercetin and chlorogenic acid, which may help lower blood pressure and reduce inflammation.

ALA is a type of omega-3 fat found in plant foods like chia and flaxseeds. Your body can turn ALA into EPA and DHA, but only a small amount gets converted. For this reason, it’s best to eat a variety of omega-3–rich foods, including plant sources and fatty fish.

How to enjoy it: Stir into oatmeal, yogurt, or smoothies, or make chia pudding.

6. Flaxseeds

Credit: annabogush / Getty Images
Credit: annabogush / Getty Images

Omega-3 content: 2.35 grams of ALA per tablespoon

Flaxseeds are another excellent plant source of ALA omega-3 fats. Beyond omega-3s, they’re rich in plant compounds called lignans and soluble fiber, which can help lower cholesterol and support healthy blood pressure. Soluble fiber also promotes fullness and may support weight management.

How to enjoy it: Sprinkle ground flax over cereal, blend into smoothies, or add to baked goods.

7. Walnuts

Credit: Mykola Sosiukin / Getty Images
Credit: Mykola Sosiukin / Getty Images

Omega-3 content: 2.57 grams per ounce

Walnuts are the only tree nut that provides a significant amount of omega-3 fats. They also contain antioxidants and plant compounds that help protect your cells from damage. Research suggests eating walnuts regularly may help improve cholesterol levels.

How to enjoy it: Add to oatmeal, salads, or enjoy as a snack.

Tips for Getting Enough Omega-3s in Your Diet

Eating a variety of omega-3-rich foods can help support heart and brain health. Here are a few tips for getting enough in your diet:

  • Eat fatty fish at least twice per week.
  • Add chia seeds or ground flax to breakfast foods.
  • Snack on walnuts instead of chips or sweets.
  • If you don’t eat fish, include plant sources regularly to help meet your needs.



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The Wells Fargo Autograph Journey℠ Card (see rates and fees) comes with a generous welcome offer of 60,000 bonus points after spending $4,000 on purchases in the first three months from account opening. This card is the mid-tier version of the Wells Fargo Autograph® Card (see rates and fees), which is currently offering 20,000 bonus points after spending $1,000 on purchases in the first three months from account opening.

With the Autograph Journey, you’ll enjoy perks like a $50 annual statement credit for airfare purchases (with a $50 minimum airline purchase) and bonus points on travel and dining purchases. The latter is a benefit of the Autograph Card as well, though select travel categories, like hotels and airfare, earn fewer points per dollar spent with the no-annual-fee card.

Previously, Wells Fargo Rewards points earned with Wells Fargo credit cards could only be redeemed at 1 cent each, making the Autograph Journey bonus worth $600 and the Autograph Card bonus worth $200. However, Wells Fargo introduced a number of travel transfer partners that allow you to use your rewards points with eight frequent flyer programs and two hotel loyalty programs for better value (up to $960 and $320, respectively, when redeemed for travel).

Here is everything you need to know about Wells Fargo’s transfer partners so you can get the most value out of your hard-earned Wells Fargo points.

Related: How (and why) you should earn transferable credit card points

Who are the Wells Fargo transfer partners?

You can transfer Wells Fargo points to the following programs at a 1:1 ratio (unless otherwise noted):

Aer Lingus, British Airways and Iberia all use Avios as their program currency. They can be transferred between any of these programs (including Finnair Plus and Qatar Airways Privilege Club) in any direction at a 1:1 rate; so, even if only one of these three programs was a Wells Fargo transfer partner, you could still easily transfer Avios to all three of the programs, as well as to Finnair Plus and Qatar Airways Privilege Club.

Similarly, you can link your Virgin Atlantic Flying Club and Virgin Red accounts to transfer your Virgin points between both programs. If you want to book Virgin Atlantic flights, you can use Virgin Atlantic Flying Club. Virgin Red offers members the chance to redeem rewards for other trip details, such as food tours, excursions and hotel stays.

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Related: Airlines you can book using Avios: How to maximize your points and miles

Aer Lingus Airbus A321XLR. AER LINGUS

How do I transfer Wells Fargo points to partners?

Once you have earned Wells Fargo points from an Autograph card at the end of each billing cycle, they will be available in your Wells Fargo account. You could elect to redeem them through the Wells Fargo Rewards portal at 1 cent each or transfer them to one of the partner programs above at a 1:1 rate (except for Choice Privileges and Wyndham Rewards, which are 1:2).

You must first link any transfer partners in your Wells Fargo account by adding their membership numbers so you can easily transfer to them.

Thankfully, unlike other transferable currencies, there’s no minimum transfer amount, and you aren’t limited to specific increments. In fact, you could transfer just a single point if needed. This allows you to transfer the exact number you need for your specific redemption — rather than being forced to round up to the next multiple of 1,000, which can leave you with orphaned points or miles in a loyalty account.

Transfers are not reversible, so make sure you want to proceed before making the transfer.

The Mining Exchange, a Registry Collection Hotel
WYNDHAM HOTELS & RESORTS

What are the best Wells Fargo transfer partners?

There are great ways to maximize the value of Wells Fargo transfer partners. Here are some of our favorites:

  • British Airways Club members can book American Airlines and Alaska Airlines partner flights traveling up to 650 miles within North America for 13,500 Avios on all dates, plus taxes and fees of just $5.60. An example of such a route includes flying from San Francisco International Airport (SFO) to San Diego International Airport (SAN). Since American operates using dynamic pricing, redeeming Avios could be significantly cheaper and a better use of your rewards. However, it’s always best to double-check before transferring and redeeming your points.
  • Iberia Club business class to Europe costs just 40,500 Avios (plus reasonable taxes and fees) each way on off-peak dates for the following routes: Boston Logan International Airport (BOS), New York’s John F. Kennedy International Airport (JFK), Luis Muñoz Marín International Airport (SJU) in Costa Rica, Dulles International Airport (IAD) near Washington, D.C., and Chicago’s O’Hare International Airport (ORD) to Adolfo Suárez Madrid-Barajas Airport (MAD).
  • Flying Blue prices its awards dynamically; however, the program has now standardized saver-level pricing for all one-way flights between the U.S. and Europe, regardless of origin or destination. This means you can connect at no extra cost from as little as 25,000 miles in economy, 40,000 miles in premium economy or 60,000 miles in business class. Also, check out the program’s Promo Rewards, where select routes are discounted even further.
  • Virgin Atlantic Flying Club does impose high surcharges on its award tickets, but you can find great deals, such as flying from the East Coast to the U.K. during off-peak dates for just 6,000 points. Plus, if you book a partner award redemption, such as a main cabin Delta Air Lines flight from the U.S. to Europe, you’ll pay significantly lower surcharges. While the flight will cost you more Virgin points, it’s likely to be far fewer points than Delta SkyMiles charges its own members for the exact same flight.
  • Choice Privileges has well-located properties in Europe and Japan for 12,000 points or less per night. Choice points can also provide great value in the U.S. For example, some solid-value Choice Hotels are near national parks and in large cities.

Remember, transfers are irreversible, so it’s important to double-check airline and hotel availability before proceeding.

Iberia 350 business class
BEN SMITHSON/THE POINTS GUY

How do I earn Wells Fargo points?

You can earn Wells Fargo points from the following credit cards.

Wells Fargo Autograph Journey Card

Wells Fargo Autograph Journey Card
THE POINTS GUY

Current welcome bonus: Earn 60,000 bonus points after spending $4,000 on purchases in the first three months from account opening. This card comes with a $50 annual statement credit for airfare purchases (a $50 minimum applies) and valuable earnings rates on travel and dining purchases.

Annual fee: $95.

Earning rates:

  • 5 points per dollar spent at hotels
  • 4 points per dollar spent on airline purchases
  • 3 points per dollar spent on other travel and restaurant purchases
  • 1 point per dollar spent on other purchases

Some other cards require travel to be booked through the card provider’s travel portal to earn bonus points. With the Wells Fargo Autograph Journey Card, you’ll earn bonus points for booking directly with the airline or hotel, meaning you’ll never miss out on earning points and utilizing elite status benefits.

To learn more, read our full review of the Autograph Journey.


Apply here: Wells Fargo Autograph Journey Card


Wells Fargo Autograph Card

a hand holds a credit card
THE POINTS GUY

Current welcome bonus: Earn 20,000 bonus points after spending $1,000 on purchases in the first three months from account opening.

Annual fee: $0.

Earning rates:

  • 3 points per dollar spent on restaurant purchases (including takeout, catering and food delivery services)
  • 3 points per dollar spent on travel (including airfare, hotels, car rentals and cruises)
  • 3 points per dollar spent at gas stations and electric vehicle charging stations
  • 3 points per dollar spent on transit, eligible streaming services and phone plans
  • 1 point per dollar spent on other purchases

Plus, you’ll enjoy up to $600 in cellular telephone protection against damage or theft when you pay your monthly bill with the card (subject to a $25 deductible).

To learn more, read our full review of the Autograph Card.


Apply here: Wells Fargo Autograph Card


Related: Wells Fargo Autograph vs. Autograph Journey: Should you pay an annual fee for more benefits?

Royal Lancaster Choice hotel
ROYAL LANCASTER LONDON

Bottom line

The Wells Fargo transfer partner list may be small, but there are some excellent redemption options. Additionally, the ability to transfer points in any amount provides valuable flexibility that other credit card currencies lack.

We hope this transfer partner list will continue to grow and that the product evolves.



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