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200 Foods Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Flaxseed Oil
    7269mg (454% AI) in 1 tbsp
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  2. Flax Seeds
    6479mg (405% AI) in 1oz
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  3. Chia Seeds
    5064mg (316% AI) in 1 oz
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  4. Salmon Oil
    5038mg (315% AI) in 1 tbsp
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  5. Farmed Atlantic Salmon
    4252mg (266% AI) in 6oz fillet
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  6. Fried Onion Rings
    4127mg (258% AI) in 1 serving
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  7. Menhaden Oil
    3996mg (250% AI) in 1 tbsp
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  8. Wild Atlantic Salmon (Cooked)
    3934mg (246% AI) in 6oz fillet
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  9. Cooked Pacific Herring
    3835mg (240% AI) in 1 fillet
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  10. Sardine Oil
    3508mg (219% AI) in 1 tbsp
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  11. Atlantic Herring
    3373mg (211% AI) in 1 fillet
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  12. Atlantic Mackerel (Raw)
    3124mg (195% AI) in 1 fillet
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  13. Cooked Coho Salmon (Wild, Moist Heat)
    3091mg (193% AI) in 6oz fillet
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  14. Bluefin Tuna (Cooked)
    2914mg (182% AI) in 6oz fillet
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  15. Hemp Seeds
    2641mg (165% AI) in 1oz
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  16. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
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  17. Butternuts (Dried)
    2476mg (155% AI) in 1 oz
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  18. Cooked Coho Salmon (Farmed)
    2375mg (148% AI) in 6oz fillet
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  19. Uncle Sam Cereal
    2366mg (148% AI) in 3/4 cup (1 NLEA serving)
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  20. Farmed Atlantic Salmon (Raw)
    2234mg (140% AI) in 3 oz
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  21. Atlantic Mackerel (Cooked)
    2225mg (139% AI) in 6oz fillet
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  22. Subway Tuna Sub
    2112mg (132% AI) in 6 inch sub
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  23. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    1986mg (124% AI) in 6 inch sub
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  24. Cooked Coho Salmon (Wild)
    1889mg (118% AI) in 6oz fillet
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  25. Cooked Sablefish
    1827mg (114% AI) in 3 oz
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  26. Herring Oil
    1823mg (114% AI) in 1 tbsp
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  27. Cooked Trout
    1742mg (109% AI) in 1 fillet
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  28. Cooked Sockeye Salmon
    1727mg (108% AI) in 6oz fillet
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  29. Canned Sardines
    1649mg (103% AI) in 1 cup, drained
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  30. Cooked Whitefish
    1602mg (100% AI) in 3 oz
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  31. Canned Eastern Oysters
    1591mg (99% AI) in 1 can (12 oz), oysters and liquid
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  32. Cooked Tilefish
    1572mg (98% AI) in 1/2 fillet
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  33. Wild Atlantic Salmon (Raw)
    1535mg (96% AI) in 3 oz
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  34. Firm Tofu
    1467mg (92% AI) in 1 cup
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  35. Walnut Oil
    1414mg (88% AI) in 1 tbsp
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  36. Cooked Pacific Oysters
    1346mg (84% AI) in 3 oz
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  37. Canned Salmon
    1344mg (84% AI) in 3 oz
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  38. Canned Sockeye Salmon (With Skin and Bones)
    1311mg (82% AI) in 3 oz
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  39. Anchovies (Raw)
    1303mg (81% AI) in 3 oz
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  40. Fish Sandwich With Tartar Sauce
    1294mg (81% AI) in 1 sandwich
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  41. Canola Oil
    1279mg (80% AI) in 1 tbsp
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  42. Whitefish (Raw)
    1250mg (78% AI) in 3 oz
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  43. Kielbasa Sausage (Cooked)
    1243mg (78% AI) in 1 link
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  44. Cooked Striped Bass
    1199mg (75% AI) in 1 fillet
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  45. Striped Bass (Raw)
    1199mg (75% AI) in 1 fillet
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  46. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    1178mg (74% AI) in 1 item
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  47. Canned Sockeye Salmon
    1170mg (73% AI) in 3 oz
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  48. Canned Pink Salmon (With Skin and Bones)
    1157mg (72% AI) in 3 oz
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  49. Canned Sockeye Salmon (With Bones)
    1138mg (71% AI) in 3 oz
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  50. Bluefin Tuna (Raw)
    1136mg (71% AI) in 3 oz
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  51. Raw Coho Salmon
    1120mg (70% AI) in 3 oz
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  52. Boiled Soybeans (Edamame)
    1029mg (64% AI) in 1 cup
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  53. Canned Pink Salmon
    1005mg (63% AI) in 3 oz
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  54. Fish Sandwich With Tartar Sauce And Cheese
    954mg (60% AI) in 1 sandwich
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  55. Cooked Sea Bass
    927mg (58% AI) in 1 fillet
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  56. Soybean Oil
    923mg (58% AI) in 1 tbsp
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  57. Cooked Swordfish
    913mg (57% AI) in 3 oz
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  58. Cod Liver Oil
    888mg (56% AI) in 1 tsp
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  59. Fish Roe (Cooked)
    888mg (56% AI) in 1 oz
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  60. Natures Path Organic Flax Plus Pumpkin Granola
    887mg (55% AI) in 3/4 cup (1 NLEA serving)
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  61. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
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  62. Cooked Pompano
    869mg (54% AI) in 1 fillet
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  63. Quesadilla With Chicken
    848mg (53% AI) in 1 each quesadilla
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  64. Mustard Oil
    826mg (52% AI) in 1 tbsp
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  65. Red Bell Peppers (Cooked)
    822mg (51% AI) in 1 cup chopped
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  66. Pesto
    804mg (50% AI) in 1/4 cup
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  67. Cooked Smelt
    802mg (50% AI) in 3 oz
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  68. Cooked Clams
    798mg (50% AI) in 20 small
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  69. Canned White Tuna (Water Packed)
    791mg (49% AI) in 3 oz
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  70. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
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  71. Canned Shrimp
    778mg (49% AI) in 1 cup
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  72. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    778mg (49% AI) in 1 sandwich
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  73. Cooked Blue Mussels
    762mg (48% AI) in 3 oz
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  74. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
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  75. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    741mg (46% AI) in 1 item
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  76. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    735mg (46% AI) in 1 bottle
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  77. Hotdog With Corn Flour Coating (Corndog)
    730mg (46% AI) in 1 sandwich
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  78. Kashi Go Lean Crunch! Honey Almond Flax
    722mg (45% AI) in 2/3 Cup (1 NLEA serving)
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  79. Nachos With Cheese Beans Ground Beef And Tomatoes
    708mg (44% AI) in 1 serving
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  80. Rainbow Trout (Raw)
    704mg (44% AI) in 1 fillet
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  81. Cooked Rainbow Trout
    699mg (44% AI) in 1 fillet
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  82. Soybean Lecithin
    698mg (44% AI) in 1 tablespoon
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  83. Yellow Cake with Chocolate Frosting
    683mg (43% AI) in 1 piece (1/12 of a cake)
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  84. Onion Rings Breaded And Fried
    681mg (43% AI) in 1 package (18 onion rings)
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  85. Creamy Poppyseed Salad Dressing
    656mg (41% AI) in 2 tbsp
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  86. Cheeseburger; Double Regular Patty And Bun; With Condiments And Vegetables
    650mg (41% AI) in 1 sandwich
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  87. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
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  88. Burrito With Beans And Cheese
    633mg (40% AI) in 1 each burrito
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  89. Chocolate Cake With Frosting
    627mg (39% AI) in 1 piece (1/12 of a cake)
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  90. Crispy Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    625mg (39% AI) in 1 item
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  91. KFC Fried Chicken Breast
    619mg (39% AI) in 1 breast, with skin
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  92. Alaskan King Crab
    615mg (38% AI) in 1 leg
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  93. Mungo Beans (Cooked)
    603mg (38% AI) in 1 cup
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  94. Pink Salmon (Raw)
    584mg (36% AI) in 3 oz
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  95. Cooked Snapper
    583mg (36% AI) in 1 fillet
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  96. Kelloggs Special K Protein Shake
    580mg (36% AI) in 1 serving
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  97. Fresh Water Bass (Raw)
    567mg (35% AI) in 1 fillet
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  98. Edamame
    560mg (35% AI) in 1 cup
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  99. Cooked Walleye Pike
    554mg (35% AI) in 1 fillet
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  100. Coleslaw (Fast Food)
    554mg (35% AI) in 1 cup
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  101. Soft Fruit And Nut Squares
    552mg (35% AI) in 3 pieces
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  102. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    544mg (34% AI) in 1 sandwich
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  103. Cooked Grouper
    535mg (33% AI) in 1 fillet
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  104. Hash Browns
    527mg (33% AI) in 1 cup
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  105. Extruded Corn Chips
    525mg (33% AI) in 1 cup, crushed
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  106. Dungeness Crab (Raw)
    517mg (32% AI) in 1 crab
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  107. Kippered Herring
    503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
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  108. Cooked Sturgeon
    502mg (31% AI) in 3 oz
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  109. Burrito With Beans Cheese And Beef
    496mg (31% AI) in 1 burrito
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  110. Nachos With Cheese
    494mg (31% AI) in 1 serving
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  111. Cooked Pollock
    490mg (31% AI) in 3 oz
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  112. Cooked Eastern Oysters (Wild)
    489mg (31% AI) in 3 oz
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  113. Dried Beechnuts
    483mg (30% AI) in 1 oz
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  114. Cooked Eastern Oysters (Farmed)
    474mg (30% AI) in 3 oz
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  115. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
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  116. Fried Calamari
    470mg (29% AI) in 3 oz
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  117. Grilled Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    464mg (29% AI) in 1 item
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  118. Cooked King Mackerel
    457mg (29% AI) in 3 oz
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  119. Cooked Eel
    452mg (28% AI) in 1 fillet
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  120. Natures Path Organic Flax Plus Flakes
    452mg (28% AI) in 3/4 cup (1 NLEA serving)
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  121. Cooked Spiny Lobster
    451mg (28% AI) in 3 oz
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  122. Flat Fish (Flounder or Sole)
    443mg (28% AI) in 1 fillet
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  123. Mars Snackfood Us Twix Chocolate Fudge Cookie Bars
    442mg (28% AI) in 2 cookie 2011 label
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  124. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    440mg (27% AI) in 1 bottle
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  125. Canned Anchovies
    435mg (27% AI) in 5 anchovies
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  126. Canned Refried Beans
    426mg (27% AI) in 1 cup
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  127. Potato Mashed
    426mg (27% AI) in 1 cup
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  128. Hotdog Plain
    423mg (26% AI) in 1 sandwich
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  129. Pickled Herring
    417mg (26% AI) in 1 oz, boneless
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  130. Queen Crab (Cooked)
    415mg (26% AI) in 3 oz
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  131. Cream Of Mushroom Soup
    414mg (26% AI) in 1 serving 1 cup
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  132. Raw Eastern Oysters
    411mg (26% AI) in 3 oz
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  133. Cooked Tilapia
    408mg (26% AI) in 6oz fillet
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  134. Semisweet Chocolate Made with Butter
    408mg (26% AI) in 1 cup chips (6 oz package)
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  135. Fudge Chocolate With Nuts Prepared-from-recipe
    407mg (25% AI) in 1 oz
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  136. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
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  137. Raw Pacific Oysters
    396mg (25% AI) in 1 medium
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  138. Lamb Ribs
    391mg (24% AI) in 3 oz
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  139. Chicken Fillet Sandwich Plain With Pickles
    385mg (24% AI) in 1 sandwich
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  140. Cooked Whiting
    385mg (24% AI) in 1 fillet
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  141. Chicken Breaded And Fried Boneless Pieces Plain
    385mg (24% AI) in 6 pieces
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  142. Cooked Wild Eastern Oysters
    381mg (24% AI) in 6 medium
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  143. Onion Rings
    379mg (24% AI) in 1 cup
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  144. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
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  145. Thousand Island
    376mg (24% AI) in 1 tbsp
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  146. Baked Beans
    372mg (23% AI) in 1 cup
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  147. Whole Milk
    366mg (23% AI) in 16oz glass
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  148. Fudge Vanilla With Nuts
    361mg (23% AI) in 1 oz
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  149. Croissant With Egg Cheese And Sausage
    359mg (22% AI) in 1 sandwich
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  150. Cooked Catfish
    356mg (22% AI) in 1 fillet
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  151. Cooked Dungeness Crab
    346mg (22% AI) in 3 oz
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  152. Fish Roe
    342mg (21% AI) in 1 tbsp
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  153. Grated Parmesan Cheese (Low-sodium)
    340mg (21% AI) in 1 cup, grated
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  154. Low Fat Cured Ham
    336mg (21% AI) in 1 cup
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  155. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
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  156. Abbott Ensure Nutritional Shake Ready-to-drink
    328mg (20% AI) in 8 fl oz
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  157. Raw Chicken Thigh
    326mg (20% AI) in 1 thigh with skin
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  158. Cooked Alaska Pollock
    325mg (20% AI) in 1 fillet
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  159. Octopus (Cooked)
    325mg (20% AI) in 3 oz
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  160. Malt-o-meal Cinnamon Toasters
    324mg (20% AI) in 3/4 cup (1 NLEA serving)
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  161. Queen Crab (Raw)
    324mg (20% AI) in 3 oz
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  162. Navy Beans
    322mg (20% AI) in 1 cup
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  163. Coleslaw
    320mg (20% AI) in 1 tbsp
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  164. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
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  165. Tomatoseed Oil
    313mg (20% AI) in 1 tablespoon
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  166. Soybean Sprouts
    312mg (19% AI) in 1 cup
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  167. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
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  168. Wheat Germ Oil
    311mg (19% AI) in 1 tsp
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  169. Cooked Atlantic Cod
    310mg (19% AI) in 1 fillet
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  170. Blue Crab Cakes
    307mg (19% AI) in 1 cake
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  171. Breadstick Soft Prepared With Garlic And Parmesan Cheese
    302mg (19% AI) in 1 breadstick
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  172. Kidney Beans
    301mg (19% AI) in 1 cup
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  173. Sesame Seed Dressing
    300mg (19% AI) in 1 tablespoon
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  174. Blueberry Pie
    299mg (19% AI) in 1 piece (1/8 of 9 Inch dia)
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  175. Cooked Skipjack
    298mg (19% AI) in 3 oz
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  176. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
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  177. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    297mg (19% AI) in 12 inch sub
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  178. Dried Hickorynuts
    297mg (19% AI) in 1 oz
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  179. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  180. Mutton Tallow
    294mg (18% AI) in 1 tbsp
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  181. Breakfast Burrito With Egg Cheese And Sausage
    291mg (18% AI) in 1 burrito
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  182. Chicken Hotdog
    290mg (18% AI) in 3 oz
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  183. Potato French Fried In Vegetable Oil
    290mg (18% AI) in 1 serving small
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  184. General Mills Fiber One Caramel Delight
    286mg (18% AI) in 1 cup (1 NLEA serving)
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  185. Smoked Whitefish
    284mg (18% AI) in 1 cup, cooked
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  186. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
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  187. Pecans
    280mg (18% AI) in 1 oz (19 halves)
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  188. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
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  189. Biscuit With Crispy Chicken Fillet
    277mg (17% AI) in 1 item
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  190. English Muffin With Egg Cheese And Sausage
    276mg (17% AI) in 1 item
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  191. Radish Sprouts
    274mg (17% AI) in 1 cup
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  192. Prime Rib Steak
    272mg (17% AI) in 3 oz
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  193. Chinese Broccoli
    271mg (17% AI) in 100 grams
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  194. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
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  195. Canned Chili With Beans
    269mg (17% AI) in 1 cup
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  196. Cooked Northern Pike
    264mg (16% AI) in 6oz fillet
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  197. Russian Dressing
    261mg (16% AI) in 1 tbsp
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  198. Raw Whiting
    260mg (16% AI) in 1 fillet
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  199. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    260mg (16% AI) in 1/2 cup (1 NLEA serving)
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  200. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
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