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200 Foods Highest in Omega 3s

Ranked by a serving size.

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1600mg Omega 3s = 100% AI
  1. Flaxseed Oil
    7269mg (454% AI) in 1 tbsp
  2. Flax Seeds
    6479mg (405% AI) in 1oz
  3. Chia Seeds
    5064mg (316% AI) in 1 oz
  4. Salmon Oil
    5038mg (315% AI) in 1 tbsp
  5. Farmed Atlantic Salmon
    4252mg (266% AI) in 6oz fillet
  6. Menhaden Oil
    3996mg (250% AI) in 1 tbsp
  7. Wild Atlantic Salmon (cooked)
    3934mg (246% AI) in 6oz fillet
  8. Cooked Pacific Herring
    3835mg (240% AI) in 1 fillet
  9. Sardine Oil
    3508mg (219% AI) in 1 tbsp
  10. Atlantic Herring
    3373mg (211% AI) in 1 fillet
  11. Atlantic Mackerel (raw)
    3124mg (195% AI) in 1 fillet
  12. Bluefin Tuna (cooked)
    2914mg (182% AI) in 6oz fillet
  13. Hemp Seeds
    2641mg (165% AI) in 1oz
  14. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
  15. Butternuts (dried)
    2476mg (155% AI) in 1 oz
  16. Cooked Coho Salmon (farmed)
    2375mg (148% AI) in 6oz fillet
  17. Farmed Atlantic Salmon (raw)
    2234mg (140% AI) in 3 oz
  18. Atlantic Mackerel (cooked)
    2225mg (139% AI) in 6oz fillet
  19. Subway Tuna Sub
    2112mg (132% AI) in 6 inch sub
  20. Cooked Coho Salmon (wild)
    1889mg (118% AI) in 6oz fillet
  21. Cooked Sablefish
    1827mg (114% AI) in 3 oz
  22. Herring Oil
    1823mg (114% AI) in 1 tbsp
  23. Cooked Trout
    1742mg (109% AI) in 1 fillet
  24. Cooked Sockeye Salmon
    1727mg (108% AI) in 6oz fillet
  25. Canned Sardines
    1649mg (103% AI) in 1 cup, drained
  26. Cooked Whitefish
    1602mg (100% AI) in 3 oz
  27. Canned Eastern Oysters
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
  28. Cooked Tilefish
    1572mg (98% AI) in 1/2 fillet
  29. Wild Atlantic Salmon (raw)
    1535mg (96% AI) in 3 oz
  30. Firm Tofu
    1467mg (92% AI) in 1 cup
  31. Walnut Oil
    1414mg (88% AI) in 1 tbsp
  32. Cooked Pacific Oysters
    1346mg (84% AI) in 3 oz
  33. Canned Salmon
    1344mg (84% AI) in 3 oz
  34. Anchovies (raw)
    1303mg (81% AI) in 3 oz
  35. Canola Oil
    1279mg (80% AI) in 1 tbsp
  36. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
  37. Striped Bass (raw)
    1199mg (75% AI) in 1 fillet
  38. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
  39. Bluefin Tuna (raw)
    1136mg (71% AI) in 3 oz
  40. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
  41. Fish Caviar Black And Red Granular
    1088mg (68% AI) in 1 tbsp
  42. Boiled Soybeans (edamame)
    1029mg (64% AI) in 1 cup
  43. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
  44. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
  45. Soybean Oil
    923mg (58% AI) in 1 tbsp
  46. Cooked Swordfish
    913mg (57% AI) in 3 oz
  47. Cod Liver Oil
    888mg (56% AI) in 1 tsp
  48. Fish Roe (cooked)
    888mg (56% AI) in 1 oz
  49. Cooked Pompano
    869mg (54% AI) in 1 fillet
  50. Mustard Oil
    826mg (52% AI) in 1 tbsp
  51. Pesto
    804mg (50% AI) in 1/4 cup
  52. Cooked Smelt
    802mg (50% AI) in 3 oz
  53. Cooked Clams
    798mg (50% AI) in 20 small
  54. Canned White Tuna (water Packed)
    791mg (49% AI) in 3 oz
  55. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
  56. Canned Shrimp
    778mg (49% AI) in 1 cup
  57. Fish Trout Mixed Species Cooked Dry Heat
    777mg (49% AI) in 1 fillet
  58. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
  59. Black Walnuts (dried)
    760mg (48% AI) in 1 oz
  60. Rainbow Trout (raw)
    704mg (44% AI) in 1 fillet
  61. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
  62. Soybean Lecithin
    698mg (44% AI) in 1 tablespoon
  63. Natto
    646mg (40% AI) in 1/2 cup
  64. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  65. Chocolate Cake With Frosting
    627mg (39% AI) in 1 piece (1/12 of a cake)
  66. Alaskan King Crab
    615mg (38% AI) in 1 leg
  67. Mungo Beans (cooked)
    603mg (38% AI) in 1 cup
  68. Pink Salmon (raw)
    584mg (36% AI) in 3 oz
  69. Cooked Snapper
    583mg (36% AI) in 1 fillet
  70. Fish Bass Freshwater Mixed Species Cooked Dry Heat
    571mg (36% AI) in 1 fillet
  71. Fresh Water Bass (raw)
    567mg (35% AI) in 1 fillet
  72. Edamame
    560mg (35% AI) in 1 cup
  73. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
  74. Cooked Grouper
    535mg (33% AI) in 1 fillet
  75. Hash Browns
    527mg (33% AI) in 1 cup
  76. Extruded Corn Chips
    525mg (33% AI) in 1 cup, crushed
  77. Fish Broth
    522mg (33% AI) in 1 cup
  78. Dungeness Crab (raw)
    517mg (32% AI) in 1 crab
  79. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
  80. Cooked Sturgeon
    502mg (31% AI) in 3 oz
  81. Cooked Pollock
    490mg (31% AI) in 3 oz
  82. Cooked Eastern Oysters (wild)
    489mg (31% AI) in 3 oz
  83. Dried Beechnuts
    483mg (30% AI) in 1 oz
  84. Cooked Eastern Oysters (farmed)
    474mg (30% AI) in 3 oz
  85. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  86. Fried Calamari
    470mg (29% AI) in 3 oz
  87. Cooked King Mackerel
    457mg (29% AI) in 3 oz
  88. Cooked Eel
    452mg (28% AI) in 1 fillet
  89. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
  90. Canned Anchovies
    435mg (27% AI) in 5 anchovies
  91. Canned Refried Beans
    426mg (27% AI) in 1 cup
  92. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
  93. Queen Crab (cooked)
    415mg (26% AI) in 3 oz
  94. Cream Of Mushroom Soup
    414mg (26% AI) in 1 serving 1 cup
  95. Tempeh
    412mg (26% AI) in 1 cup
  96. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
  97. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
  98. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
  99. Raw Pacific Oysters
    396mg (25% AI) in 1 medium
  100. Lamb Ribs
    391mg (24% AI) in 3 oz
  101. Cooked Whiting
    385mg (24% AI) in 1 fillet
  102. Cooked Wild Eastern Oysters
    381mg (24% AI) in 6 medium
  103. Onion Rings
    379mg (24% AI) in 1 cup
  104. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
  105. Thousand Island
    376mg (24% AI) in 1 tbsp
  106. Baked Beans
    372mg (23% AI) in 1 cup
  107. Whole Milk
    366mg (23% AI) in 16oz glass
  108. Cooked Catfish
    356mg (22% AI) in 1 fillet
  109. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
  110. Fish Roe
    342mg (21% AI) in 1 tbsp
  111. Low Fat Cured Ham
    336mg (21% AI) in 1 cup
  112. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  113. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
  114. Octopus (cooked)
    325mg (20% AI) in 3 oz
  115. Queen Crab (raw)
    324mg (20% AI) in 3 oz
  116. Navy Beans
    322mg (20% AI) in 1 cup
  117. Coleslaw
    320mg (20% AI) in 1 tbsp
  118. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
  119. Tomatoseed Oil
    313mg (20% AI) in 1 tablespoon
  120. Soybean Sprouts
    312mg (19% AI) in 1 cup
  121. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  122. Wheat Germ Oil
    311mg (19% AI) in 1 tsp
  123. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
  124. Blue Crab Cakes
    307mg (19% AI) in 1 cake
  125. Kidney Beans
    301mg (19% AI) in 1 cup
  126. Sesame Seed Dressing
    300mg (19% AI) in 1 tablespoon
  127. Blueberry Pie
    299mg (19% AI) in 1 piece (1/8 of 9 Inch dia)
  128. Cooked Skipjack
    298mg (19% AI) in 3 oz
  129. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  130. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  131. Mutton Tallow
    294mg (18% AI) in 1 tbsp
  132. Chicken Hotdog
    290mg (18% AI) in 3 oz
  133. Smoked Whitefash
    284mg (18% AI) in 1 cup, cooked
  134. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
  135. Pecans
    280mg (18% AI) in 1 oz (19 halves)
  136. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  137. Radish Sprouts
    274mg (17% AI) in 1 cup
  138. Prime Rib Steak
    272mg (17% AI) in 3 oz
  139. Chinese Broccoli
    271mg (17% AI) in 100 grams
  140. Brussels Sprouts (cooked)
    270mg (17% AI) in 1 cup
  141. Canned Chili With Beans
    269mg (17% AI) in 1 cup
  142. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
  143. Russian Dressing
    261mg (16% AI) in 1 tbsp
  144. Raw Whiting
    260mg (16% AI) in 1 fillet
  145. Blood Sausage
    260mg (16% AI) in 4 slices
  146. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
  147. California Avocados
    255mg (16% AI) in 1 cup, pureed
  148. Cherimoya
    254mg (16% AI) in 1 cup, pieces
  149. Cooked Haddock
    252mg (16% AI) in 1 fillet
  150. Cooked Mahimahi
    250mg (16% AI) in 1 fillet
  151. Cooked Shrimp
    245mg (15% AI) in 3 oz
  152. Burrito With Beans
    243mg (15% AI) in 2 pieces
  153. Fish Stock
    242mg (15% AI) in 1 cup
  154. Canned Blue Crab
    242mg (15% AI) in 1 cup
  155. Vegetable Shortening
    241mg (15% AI) in 1 tbsp
  156. Cooked Lingcod
    239mg (15% AI) in 3 oz
  157. Dry Pork Salami
    238mg (15% AI) in 3oz
  158. Sausage Pizza
    238mg (15% AI) in 1 slice
  159. Tofu Extra Firm Prepared With Nigari
    238mg (15% AI) in 1/5 block
  160. Pinto Beans (cooked)
    234mg (15% AI) in 1 cup
  161. Skipjack Tuna (raw)
    232mg (15% AI) in 3 oz
  162. Toasted Wheat Germ
    227mg (14% AI) in 1 oz
  163. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  164. Cooked Small White Beans
    226mg (14% AI) in 1 cup
  165. Blue Crab
    224mg (14% AI) in 1 cup, flaked and pieces
  166. Cured Ham
    224mg (14% AI) in 1 cup
  167. Cooked Halibut
    224mg (14% AI) in 3 oz
  168. Canned White Tuna (oil Packed)
    224mg (14% AI) in 3 oz
  169. Dried Pine Nuts
    224mg (14% AI) in 1 oz
  170. Avocados
    223mg (14% AI) in 1 avocado, NS as to Florida or California
  171. Canned Navy Beans
    223mg (14% AI) in 1 cup
  172. Pepperoni Pizza
    222mg (14% AI) in 1 slice
  173. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
  174. Lobster (cooked)
    220mg (14% AI) in 3 oz
  175. Rice Bran Oil
    218mg (14% AI) in 1 tablespoon
  176. Roast Goose
    215mg (13% AI) in 1 unit (yield from 1 lb ready-to-cook goose)
  177. Cooked Yellowfin Tuna
    213mg (13% AI) in 6oz fillet
  178. Firm Tofu (With Calcium and Magnesium)
    210mg (13% AI) in 1/2 cup
  179. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  180. Kimchi
    206mg (13% AI) in 1 cup
  181. Roast Duck
    204mg (13% AI) in 1 cup, chopped or diced
  182. Dulce De Leche
    204mg (13% AI) in 1 cup
  183. Broiled Turkey Patties
    201mg (13% AI) in 3 oz
  184. Roquefort
    200mg (12% AI) in 1 oz
  185. Mayonnaise Salad Dressing
    200mg (12% AI) in 1 tbsp
  186. Roasted Chicken Thigh
    199mg (12% AI) in 1 thigh with skin
  187. Cheese Pizza
    198mg (12% AI) in 1 slice
  188. Raw Tilapia
    197mg (12% AI) in 1 fillet
  189. Cooked Cuttlefish
    192mg (12% AI) in 3 oz
  190. Canned Kidney Beans
    192mg (12% AI) in 1 cup
  191. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  192. Roasted Chicken Leg
    188mg (12% AI) in 1 leg, with skin (Sum of drumstick+thigh+back)
  193. Buttermilk
    186mg (12% AI) in 1 cup
  194. Broccoli (cooked)
    186mg (12% AI) in 1 cup chopped
  195. Ghee (clarified Butter)
    185mg (12% AI) in 1 tbsp
  196. Guavas
    185mg (12% AI) in 1 cup
  197. Vanilla Soymilk
    182mg (11% AI) in 1 cup
  198. Fortified Chocolate Soymilk
    182mg (11% AI) in 1 cup
  199. Cooked Broadbeans
    182mg (11% AI) in 100 grams
  200. Black Beans
    181mg (11% AI) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.