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200 Foods Highest in Omega 3s

Ranked by a serving size.
1600mg Omega 3s = 100% AI
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  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. Dry-Roasted Soybeans
    1342mg (84% AI) in 1 cup
  35. Anchovies (Raw)
    1303mg (81% AI) in 3 oz
  36. Natto
    1285mg (80% AI) in 1 cup
  37. Canola Oil
    1279mg (80% AI) in 1 tbsp
  38. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
  39. Striped Bass (Raw)
    1199mg (75% AI) in 1 fillet
  40. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
  41. Bluefin Tuna (Raw)
    1136mg (71% AI) in 3 oz
  42. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
  43. Fish caviar black and red granular
    1088mg (68% AI) in 1 tbsp
  44. Boiled Soybeans (Edamame)
    1029mg (64% AI) in 1 cup
  45. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
  46. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
  47. Soybean Oil
    923mg (58% AI) in 1 tbsp
  48. Cooked Swordfish
    913mg (57% AI) in 3 oz
  49. Cod Liver Oil
    888mg (56% AI) in 1 tsp
  50. Fish Roe (Cooked)
    888mg (56% AI) in 1 oz
  51. Cooked Pompano
    869mg (54% AI) in 1 fillet
  52. Mustard Oil
    826mg (52% AI) in 1 tbsp
  53. Pesto
    804mg (50% AI) in 1/4 cup
  54. Cooked Smelt
    802mg (50% AI) in 3 oz
  55. Cooked Clams
    798mg (50% AI) in 20 small
  56. Canned White Tuna (Water Packed)
    791mg (49% AI) in 3 oz
  57. Tofu Prepared with Calcium
    791mg (49% AI) in 1 cup
  58. Canned Shrimp
    778mg (49% AI) in 1 cup
  59. Fish trout mixed species cooked dry heat
    777mg (49% AI) in 1 fillet
  60. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
  61. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
  62. Rainbow Trout (Raw)
    704mg (44% AI) in 1 fillet
  63. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
  64. Soybean Lecithin
    698mg (44% AI) in 1 tablespoon
  65. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  66. Chocolate Cake with Frosting
    627mg (39% AI) in 1 piece (1/12 of a cake)
  67. Alaskan King Crab
    615mg (38% AI) in 1 leg
  68. Mungo Beans (Cooked)
    603mg (38% AI) in 1 cup
  69. Pink Salmon (Raw)
    584mg (36% AI) in 3 oz
  70. Cooked Snapper
    583mg (36% AI) in 1 fillet
  71. Fish bass freshwater mixed species cooked dry heat
    571mg (36% AI) in 1 fillet
  72. Fresh Water Bass (Raw)
    567mg (35% AI) in 1 fillet
  73. Edamame
    560mg (35% AI) in 1 cup
  74. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
  75. Cooked Grouper
    535mg (33% AI) in 1 fillet
  76. Hash Browns
    527mg (33% AI) in 1 cup
  77. Extruded Corn Chips
    525mg (33% AI) in 1 cup, crushed
  78. Fish broth
    522mg (33% AI) in 1 cup
  79. Dungeness Crab (Raw)
    517mg (32% AI) in 1 crab
  80. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
  81. Cooked Sturgeon
    502mg (31% AI) in 3 oz
  82. Cooked Pollock
    490mg (31% AI) in 3 oz
  83. Cooked Eastern Oysters (Wild)
    489mg (31% AI) in 3 oz
  84. Dried Beechnuts
    483mg (30% AI) in 1 oz
  85. Cooked Eastern Oysters (Farmed)
    474mg (30% AI) in 3 oz
  86. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  87. Fried Calamari
    470mg (29% AI) in 3 oz
  88. Cooked King Mackerel
    457mg (29% AI) in 3 oz
  89. Cooked Eel
    452mg (28% AI) in 1 fillet
  90. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
  91. Canned Anchovies
    435mg (27% AI) in 5 anchovies
  92. Canned Refried Beans
    426mg (27% AI) in 1 cup
  93. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
  94. Queen Crab (Cooked)
    415mg (26% AI) in 3 oz
  95. Cream of Mushroom Soup
    414mg (26% AI) in 1 serving 1 cup
  96. Tempeh
    412mg (26% AI) in 1 cup
  97. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
  98. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
  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. Dried Salted Atlantic Cod
    378mg (24% AI) in 1 piece (5-1/2 Inch x 1-1/2 Inch x 1/2 Inch)
  106. Thousand Island
    376mg (24% AI) in 1 tbsp
  107. Baked Beans
    372mg (23% AI) in 1 cup
  108. Whole Milk
    366mg (23% AI) in 16oz glass
  109. Cooked Catfish
    356mg (22% AI) in 1 fillet
  110. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
  111. Fish Roe
    342mg (21% AI) in 1 tbsp
  112. Low Fat Cured Ham
    336mg (21% AI) in 1 cup
  113. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  114. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
  115. Octopus (Cooked)
    325mg (20% AI) in 3 oz
  116. Queen Crab (Raw)
    324mg (20% AI) in 3 oz
  117. Navy Beans
    322mg (20% AI) in 1 cup
  118. Coleslaw
    320mg (20% AI) in 1 tbsp
  119. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
  120. Tomatoseed Oil
    313mg (20% AI) in 1 tablespoon
  121. Soybean Sprouts
    312mg (19% AI) in 1 cup
  122. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  123. Wheat Germ Oil
    311mg (19% AI) in 1 tsp
  124. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
  125. Blue Crab Cakes
    307mg (19% AI) in 1 cake
  126. Kidney Beans
    301mg (19% AI) in 1 cup
  127. Sesame Seed Dressing
    300mg (19% AI) in 1 tablespoon
  128. Blueberry Pie
    299mg (19% AI) in 1 piece (1/8 of 9 Inch dia)
  129. Cooked Skipjack
    298mg (19% AI) in 3 oz
  130. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  131. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  132. Mutton Tallow
    294mg (18% AI) in 1 tbsp
  133. Chicken Hotdog
    290mg (18% AI) in 3 oz
  134. Smoked Whitefash
    284mg (18% AI) in 1 cup, cooked
  135. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
  136. Pecans
    280mg (18% AI) in 1 oz (19 halves)
  137. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  138. Radish Sprouts
    274mg (17% AI) in 1 cup
  139. Prime Rib Steak
    272mg (17% AI) in 3 oz
  140. Chinese Broccoli
    271mg (17% AI) in 100 grams
  141. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
  142. Canned Chili with Beans
    269mg (17% AI) in 1 cup
  143. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
  144. Russian Dressing
    261mg (16% AI) in 1 tbsp
  145. Raw Whiting
    260mg (16% AI) in 1 fillet
  146. Blood sausage
    260mg (16% AI) in 4 slices
  147. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
  148. California Avocados
    255mg (16% AI) in 1 cup, pureed
  149. Cherimoya
    254mg (16% AI) in 1 cup, pieces
  150. Cooked Haddock
    252mg (16% AI) in 1 fillet
  151. Cooked Mahimahi
    250mg (16% AI) in 1 fillet
  152. Cooked Shrimp
    245mg (15% AI) in 3 oz
  153. Burrito with Beans
    243mg (15% AI) in 2 pieces
  154. Fish Stock
    242mg (15% AI) in 1 cup
  155. Canned Blue Crab
    242mg (15% AI) in 1 cup
  156. Vegetable Shortening
    241mg (15% AI) in 1 tbsp
  157. Cooked Lingcod
    239mg (15% AI) in 3 oz
  158. Dry Pork Salami
    238mg (15% AI) in 3oz
  159. Sausage Pizza
    238mg (15% AI) in 1 slice
  160. Tofu extra firm prepared with nigari
    238mg (15% AI) in 1/5 block
  161. Pinto Beans (Cooked)
    234mg (15% AI) in 1 cup
  162. Skipjack Tuna (Raw)
    232mg (15% AI) in 3 oz
  163. Toasted Wheat Germ
    227mg (14% AI) in 1 oz
  164. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  165. Cooked Small White Beans
    226mg (14% AI) in 1 cup
  166. Blue Crab
    224mg (14% AI) in 1 cup, flaked and pieces
  167. Cured Ham
    224mg (14% AI) in 1 cup
  168. Cooked Halibut
    224mg (14% AI) in 3 oz
  169. Canned White Tuna (Oil Packed)
    224mg (14% AI) in 3 oz
  170. Dried Pine Nuts
    224mg (14% AI) in 1 oz
  171. Avocados
    223mg (14% AI) in 1 avocado, NS as to Florida or California
  172. Canned Navy Beans
    223mg (14% AI) in 1 cup
  173. Pepperoni Pizza
    222mg (14% AI) in 1 slice
  174. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
  175. Lobster (Cooked)
    220mg (14% AI) in 3 oz
  176. Rice Bran Oil
    218mg (14% AI) in 1 tablespoon
  177. Roast Goose
    215mg (13% AI) in 1 unit (yield from 1 lb ready-to-cook goose)
  178. Cooked Yellowfin Tuna
    213mg (13% AI) in 6oz fillet
  179. Firm Tofu
    210mg (13% AI) in 1/2 cup
  180. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  181. Kimchi
    206mg (13% AI) in 1 cup
  182. Roast Duck
    204mg (13% AI) in 1 cup, chopped or diced
  183. Dulce de Leche
    204mg (13% AI) in 1 cup
  184. Broiled Turkey Patties
    201mg (13% AI) in 3 oz
  185. Roquefort
    200mg (12% AI) in 1 oz
  186. Mayonnaise Salad Dressing
    200mg (12% AI) in 1 tbsp
  187. Roasted Chicken Thigh
    199mg (12% AI) in 1 thigh with skin
  188. Cheese Pizza
    198mg (12% AI) in 1 slice
  189. Raw Tilapia
    197mg (12% AI) in 1 fillet
  190. Cooked Cuttlefish
    192mg (12% AI) in 3 oz
  191. Canned Kidney Beans
    192mg (12% AI) in 1 cup
  192. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  193. Roasted Chicken Leg
    188mg (12% AI) in 1 leg, with skin (Sum of drumstick+thigh+back)
  194. Buttermilk
    186mg (12% AI) in 1 cup
  195. Broccoli (Cooked)
    186mg (12% AI) in 1 cup chopped
  196. Ghee (Clarified Butter)
    185mg (12% AI) in 1 tbsp
  197. Guavas
    185mg (12% AI) in 1 cup
  198. Vanilla Soymilk
    182mg (11% AI) in 1 cup
  199. Fortified Chocolate Soymilk
    182mg (11% AI) in 1 cup
  200. Cooked Broadbeans
    182mg (11% AI) in 100 grams

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