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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. Fried Onion Rings
    4127mg (258% AI) in 1 serving
  7. Menhaden Oil
    3996mg (250% AI) in 1 tbsp
  8. Wild Atlantic Salmon (Cooked)
    3934mg (246% AI) in 6oz fillet
  9. Cooked Pacific Herring
    3835mg (240% AI) in 1 fillet
  10. Sardine Oil
    3508mg (219% AI) in 1 tbsp
  11. Atlantic Herring
    3373mg (211% AI) in 1 fillet
  12. Atlantic Mackerel (Raw)
    3124mg (195% AI) in 1 fillet
  13. Cooked Coho Salmon (Wild, Moist Heat)
    3091mg (193% AI) in 6oz fillet
  14. Bluefin Tuna (Cooked)
    2914mg (182% AI) in 6oz fillet
  15. Hemp Seeds
    2641mg (165% AI) in 1oz
  16. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
  17. Butternuts (Dried)
    2476mg (155% AI) in 1 oz
  18. Cooked Coho Salmon (Farmed)
    2375mg (148% AI) in 6oz fillet
  19. Uncle Sam Cereal
    2366mg (148% AI) in 3/4 cup (1 NLEA serving)
  20. Farmed Atlantic Salmon (Raw)
    2234mg (140% AI) in 3 oz
  21. Atlantic Mackerel (Cooked)
    2225mg (139% AI) in 6oz fillet
  22. Subway Tuna Sub
    2112mg (132% AI) in 6 inch sub
  23. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    1986mg (124% AI) in 6 inch sub
  24. Cooked Coho Salmon (Wild)
    1889mg (118% AI) in 6oz fillet
  25. Cooked Sablefish
    1827mg (114% AI) in 3 oz
  26. Herring Oil
    1823mg (114% AI) in 1 tbsp
  27. Cooked Trout
    1742mg (109% AI) in 1 fillet
  28. Cooked Sockeye Salmon
    1727mg (108% AI) in 6oz fillet
  29. Canned Sardines
    1649mg (103% AI) in 1 cup, drained
  30. Cooked Whitefish
    1602mg (100% AI) in 3 oz
  31. Canned Eastern Oysters
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
  32. Cooked Tilefish
    1572mg (98% AI) in 1/2 fillet
  33. Wild Atlantic Salmon (Raw)
    1535mg (96% AI) in 3 oz
  34. Firm Tofu
    1467mg (92% AI) in 1 cup
  35. Walnut Oil
    1414mg (88% AI) in 1 tbsp
  36. Cooked Pacific Oysters
    1346mg (84% AI) in 3 oz
  37. Canned Salmon
    1344mg (84% AI) in 3 oz
  38. Canned Sockeye Salmon (With Skin and Bones)
    1311mg (82% AI) in 3 oz
  39. Anchovies (Raw)
    1303mg (81% AI) in 3 oz
  40. Fish Sandwich With Tartar Sauce
    1294mg (81% AI) in 1 sandwich
  41. Canola Oil
    1279mg (80% AI) in 1 tbsp
  42. Whitefish (Raw)
    1250mg (78% AI) in 3 oz
  43. Kielbasa Sausage (Cooked)
    1243mg (78% AI) in 1 link
  44. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
  45. Striped Bass (Raw)
    1199mg (75% AI) in 1 fillet
  46. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    1178mg (74% AI) in 1 item
  47. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
  48. Canned Pink Salmon (With Skin and Bones)
    1157mg (72% AI) in 3 oz
  49. Canned Sockeye Salmon (With Bones)
    1138mg (71% AI) in 3 oz
  50. Bluefin Tuna (Raw)
    1136mg (71% AI) in 3 oz
  51. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
  52. Boiled Soybeans (Edamame)
    1029mg (64% AI) in 1 cup
  53. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
  54. Fish Sandwich With Tartar Sauce And Cheese
    954mg (60% AI) in 1 sandwich
  55. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
  56. Soybean Oil
    923mg (58% AI) in 1 tbsp
  57. Cooked Swordfish
    913mg (57% AI) in 3 oz
  58. Cod Liver Oil
    888mg (56% AI) in 1 tsp
  59. Fish Roe (Cooked)
    888mg (56% AI) in 1 oz
  60. Natures Path Organic Flax Plus Pumpkin Granola
    887mg (55% AI) in 3/4 cup (1 NLEA serving)
  61. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
  62. Cooked Pompano
    869mg (54% AI) in 1 fillet
  63. Quesadilla With Chicken
    848mg (53% AI) in 1 each quesadilla
  64. Mustard Oil
    826mg (52% AI) in 1 tbsp
  65. Pesto
    804mg (50% AI) in 1/4 cup
  66. Cooked Smelt
    802mg (50% AI) in 3 oz
  67. Cooked Clams
    798mg (50% AI) in 20 small
  68. Canned White Tuna (Water Packed)
    791mg (49% AI) in 3 oz
  69. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
  70. Canned Shrimp
    778mg (49% AI) in 1 cup
  71. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    778mg (49% AI) in 1 sandwich
  72. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
  73. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
  74. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    741mg (46% AI) in 1 item
  75. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    735mg (46% AI) in 1 bottle
  76. Hotdog With Corn Flour Coating (Corndog)
    730mg (46% AI) in 1 sandwich
  77. Kashi Go Lean Crunch! Honey Almond Flax
    722mg (45% AI) in 2/3 Cup (1 NLEA serving)
  78. Nachos With Cheese Beans Ground Beef And Tomatoes
    708mg (44% AI) in 1 serving
  79. Rainbow Trout (Raw)
    704mg (44% AI) in 1 fillet
  80. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
  81. Soybean Lecithin
    698mg (44% AI) in 1 tablespoon
  82. Yellow Cake with Chocolate Frosting
    683mg (43% AI) in 1 piece (1/12 of a cake)
  83. Onion Rings Breaded And Fried
    681mg (43% AI) in 1 package (18 onion rings)
  84. Creamy Poppyseed Salad Dressing
    656mg (41% AI) in 2 tbsp
  85. Cheeseburger; Double Regular Patty And Bun; With Condiments And Vegetables
    650mg (41% AI) in 1 sandwich
  86. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  87. Burrito With Beans And Cheese
    633mg (40% AI) in 1 each burrito
  88. Chocolate Cake With Frosting
    627mg (39% AI) in 1 piece (1/12 of a cake)
  89. Crispy Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    625mg (39% AI) in 1 item
  90. KFC Fried Chicken Breast
    619mg (39% AI) in 1 breast, with skin
  91. Alaskan King Crab
    615mg (38% AI) in 1 leg
  92. Mungo Beans (Cooked)
    603mg (38% AI) in 1 cup
  93. Pink Salmon (Raw)
    584mg (36% AI) in 3 oz
  94. Cooked Snapper
    583mg (36% AI) in 1 fillet
  95. Kelloggs Special K Protein Shake
    580mg (36% AI) in 1 serving
  96. Fresh Water Bass (Raw)
    567mg (35% AI) in 1 fillet
  97. Edamame
    560mg (35% AI) in 1 cup
  98. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
  99. Coleslaw
    554mg (35% AI) in 1 cup
  100. Soft Fruit And Nut Squares
    552mg (35% AI) in 3 pieces
  101. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    544mg (34% AI) in 1 sandwich
  102. Cooked Grouper
    535mg (33% AI) in 1 fillet
  103. Hash Browns
    527mg (33% AI) in 1 cup
  104. Extruded Corn Chips
    525mg (33% AI) in 1 cup, crushed
  105. Dungeness Crab (Raw)
    517mg (32% AI) in 1 crab
  106. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
  107. Cooked Sturgeon
    502mg (31% AI) in 3 oz
  108. Burrito With Beans Cheese And Beef
    496mg (31% AI) in 1 burrito
  109. Nachos With Cheese
    494mg (31% AI) in 1 serving
  110. Cooked Pollock
    490mg (31% AI) in 3 oz
  111. Cooked Eastern Oysters (Wild)
    489mg (31% AI) in 3 oz
  112. Dried Beechnuts
    483mg (30% AI) in 1 oz
  113. Cooked Eastern Oysters (Farmed)
    474mg (30% AI) in 3 oz
  114. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  115. Fried Calamari
    470mg (29% AI) in 3 oz
  116. Grilled Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    464mg (29% AI) in 1 item
  117. Cooked King Mackerel
    457mg (29% AI) in 3 oz
  118. Cooked Eel
    452mg (28% AI) in 1 fillet
  119. Natures Path Organic Flax Plus Flakes
    452mg (28% AI) in 3/4 cup (1 NLEA serving)
  120. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
  121. Flat Fish (Flounder or Sole)
    443mg (28% AI) in 1 fillet
  122. Mars Snackfood Us Twix Chocolate Fudge Cookie Bars
    442mg (28% AI) in 2 cookie 2011 label
  123. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    440mg (27% AI) in 1 bottle
  124. Canned Anchovies
    435mg (27% AI) in 5 anchovies
  125. Canned Refried Beans
    426mg (27% AI) in 1 cup
  126. Potato Mashed
    426mg (27% AI) in 1 cup
  127. Hotdog Plain
    423mg (26% AI) in 1 sandwich
  128. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
  129. Queen Crab (Cooked)
    415mg (26% AI) in 3 oz
  130. Cream Of Mushroom Soup
    414mg (26% AI) in 1 serving 1 cup
  131. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
  132. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
  133. Semisweet Chocolate Made with Butter
    408mg (26% AI) in 1 cup chips (6 oz package)
  134. Fudge Chocolate With Nuts Prepared-from-recipe
    407mg (25% AI) in 1 oz
  135. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
  136. Raw Pacific Oysters
    396mg (25% AI) in 1 medium
  137. Lamb Ribs
    391mg (24% AI) in 3 oz
  138. Chicken Fillet Sandwich Plain With Pickles
    385mg (24% AI) in 1 sandwich
  139. Cooked Whiting
    385mg (24% AI) in 1 fillet
  140. Chicken Breaded And Fried Boneless Pieces Plain
    385mg (24% AI) in 6 pieces
  141. Cooked Wild Eastern Oysters
    381mg (24% AI) in 6 medium
  142. Onion Rings
    379mg (24% AI) in 1 cup
  143. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
  144. Thousand Island
    376mg (24% AI) in 1 tbsp
  145. Baked Beans
    372mg (23% AI) in 1 cup
  146. Whole Milk
    366mg (23% AI) in 16oz glass
  147. Fudge Vanilla With Nuts
    361mg (23% AI) in 1 oz
  148. Croissant With Egg Cheese And Sausage
    359mg (22% AI) in 1 sandwich
  149. Cooked Catfish
    356mg (22% AI) in 1 fillet
  150. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
  151. Fish Roe
    342mg (21% AI) in 1 tbsp
  152. Grated Parmesan Cheese (Low-sodium)
    340mg (21% AI) in 1 cup, grated
  153. Low Fat Cured Ham
    336mg (21% AI) in 1 cup
  154. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  155. Abbott Ensure Nutritional Shake Ready-to-drink
    328mg (20% AI) in 8 fl oz
  156. Raw Chicken Thigh
    326mg (20% AI) in 1 thigh with skin
  157. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
  158. Octopus (Cooked)
    325mg (20% AI) in 3 oz
  159. Malt-o-meal Cinnamon Toasters
    324mg (20% AI) in 3/4 cup (1 NLEA serving)
  160. Queen Crab (Raw)
    324mg (20% AI) in 3 oz
  161. Navy Beans
    322mg (20% AI) in 1 cup
  162. Coleslaw
    320mg (20% AI) in 1 tbsp
  163. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
  164. Tomatoseed Oil
    313mg (20% AI) in 1 tablespoon
  165. Soybean Sprouts
    312mg (19% AI) in 1 cup
  166. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  167. Wheat Germ Oil
    311mg (19% AI) in 1 tsp
  168. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
  169. Blue Crab Cakes
    307mg (19% AI) in 1 cake
  170. Breadstick Soft Prepared With Garlic And Parmesan Cheese
    302mg (19% AI) in 1 breadstick
  171. Kidney Beans
    301mg (19% AI) in 1 cup
  172. Sesame Seed Dressing
    300mg (19% AI) in 1 tablespoon
  173. Blueberry Pie
    299mg (19% AI) in 1 piece (1/8 of 9 Inch dia)
  174. Cooked Skipjack
    298mg (19% AI) in 3 oz
  175. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  176. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    297mg (19% AI) in 12 inch sub
  177. Dried Hickorynuts
    297mg (19% AI) in 1 oz
  178. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  179. Mutton Tallow
    294mg (18% AI) in 1 tbsp
  180. Breakfast Burrito With Egg Cheese And Sausage
    291mg (18% AI) in 1 burrito
  181. Chicken Hotdog
    290mg (18% AI) in 3 oz
  182. Potato French Fried In Vegetable Oil
    290mg (18% AI) in 1 serving small
  183. General Mills Fiber One Caramel Delight
    286mg (18% AI) in 1 cup (1 NLEA serving)
  184. Smoked Whitefish
    284mg (18% AI) in 1 cup, cooked
  185. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
  186. Pecans
    280mg (18% AI) in 1 oz (19 halves)
  187. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  188. Biscuit With Crispy Chicken Fillet
    277mg (17% AI) in 1 item
  189. English Muffin With Egg Cheese And Sausage
    276mg (17% AI) in 1 item
  190. Radish Sprouts
    274mg (17% AI) in 1 cup
  191. Prime Rib Steak
    272mg (17% AI) in 3 oz
  192. Chinese Broccoli
    271mg (17% AI) in 100 grams
  193. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
  194. Canned Chili With Beans
    269mg (17% AI) in 1 cup
  195. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
  196. Russian Dressing
    261mg (16% AI) in 1 tbsp
  197. Raw Whiting
    260mg (16% AI) in 1 fillet
  198. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    260mg (16% AI) in 1/2 cup (1 NLEA serving)
  199. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
  200. Quaker 100% Natural Granola Oats Wheat And Honey
    257mg (16% AI) in 1/2 cup (1 NLEA serving)

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