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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. 7269mg (454% AI) in 1 tbsp
  2. 6479mg (405% AI) in 1oz
  3. 5064mg (316% AI) in 1 oz
  4. 5038mg (315% AI) in 1 tbsp
  5. 4252mg (266% AI) in 6oz fillet
  6. 4127mg (258% AI) in 1 serving
  7. 3996mg (250% AI) in 1 tbsp
  8. 3934mg (246% AI) in 6oz fillet
  9. 3835mg (240% AI) in 1 fillet
  10. 3508mg (219% AI) in 1 tbsp
  11. 3373mg (211% AI) in 1 fillet
  12. 3124mg (195% AI) in 1 fillet
  13. 3091mg (193% AI) in 6oz fillet
  14. 2914mg (182% AI) in 6oz fillet
  15. 2641mg (165% AI) in 1oz
  16. 2579mg (161% AI) in 1 oz (14 halves)
  17. 2476mg (155% AI) in 1 oz
  18. 2375mg (148% AI) in 6oz fillet
  19. 2366mg (148% AI) in 3/4 cup (1 NLEA serving)
  20. 2234mg (140% AI) in 3 oz
  21. 2225mg (139% AI) in 6oz fillet
  22. 2112mg (132% AI) in 6 inch sub
  23. 1986mg (124% AI) in 6 inch sub
  24. 1889mg (118% AI) in 6oz fillet
  25. 1827mg (114% AI) in 3 oz
  26. 1823mg (114% AI) in 1 tbsp
  27. 1742mg (109% AI) in 1 fillet
  28. 1727mg (108% AI) in 6oz fillet
  29. 1649mg (103% AI) in 1 cup, drained
  30. 1602mg (100% AI) in 3 oz
  31. 1591mg (99% AI) in 1 can (12 oz), oysters and liquid
  32. 1572mg (98% AI) in 1/2 fillet
  33. 1535mg (96% AI) in 3 oz
  34. 1467mg (92% AI) in 1 cup
  35. 1414mg (88% AI) in 1 tbsp
  36. 1346mg (84% AI) in 3 oz
  37. 1344mg (84% AI) in 3 oz
  38. 1311mg (82% AI) in 3 oz
  39. 1303mg (81% AI) in 3 oz
  40. 1294mg (81% AI) in 1 sandwich
  41. 1279mg (80% AI) in 1 tbsp
  42. 1250mg (78% AI) in 3 oz
  43. 1243mg (78% AI) in 1 link
  44. 1199mg (75% AI) in 1 fillet
  45. 1199mg (75% AI) in 1 fillet
  46. 1178mg (74% AI) in 1 item
  47. 1170mg (73% AI) in 3 oz
  48. 1157mg (72% AI) in 3 oz
  49. 1138mg (71% AI) in 3 oz
  50. 1136mg (71% AI) in 3 oz
  51. 1120mg (70% AI) in 3 oz
  52. 1029mg (64% AI) in 1 cup
  53. 1005mg (63% AI) in 3 oz
  54. 954mg (60% AI) in 1 sandwich
  55. 927mg (58% AI) in 1 fillet
  56. 923mg (58% AI) in 1 tbsp
  57. 913mg (57% AI) in 3 oz
  58. 888mg (56% AI) in 1 tsp
  59. 888mg (56% AI) in 1 oz
  60. 887mg (55% AI) in 3/4 cup (1 NLEA serving)
  61. 886mg (55% AI) in 1 cup chopped
  62. 869mg (54% AI) in 1 fillet
  63. 848mg (53% AI) in 1 each quesadilla
  64. 826mg (52% AI) in 1 tbsp
  65. 822mg (51% AI) in 1 cup chopped
  66. 804mg (50% AI) in 1/4 cup
  67. 802mg (50% AI) in 3 oz
  68. 798mg (50% AI) in 20 small
  69. 791mg (49% AI) in 3 oz
  70. 791mg (49% AI) in 1 cup
  71. 778mg (49% AI) in 1 cup
  72. 778mg (49% AI) in 1 sandwich
  73. 762mg (48% AI) in 3 oz
  74. 760mg (48% AI) in 1 oz
  75. 741mg (46% AI) in 1 item
  76. 735mg (46% AI) in 1 bottle
  77. 730mg (46% AI) in 1 sandwich
  78. 722mg (45% AI) in 2/3 Cup (1 NLEA serving)
  79. 708mg (44% AI) in 1 serving
  80. 704mg (44% AI) in 1 fillet
  81. 699mg (44% AI) in 1 fillet
  82. 698mg (44% AI) in 1 tablespoon
  83. 683mg (43% AI) in 1 piece (1/12 of a cake)
  84. 681mg (43% AI) in 1 package (18 onion rings)
  85. 656mg (41% AI) in 2 tbsp
  86. 650mg (41% AI) in 1 sandwich
  87. 637mg (40% AI) in 1 cup
  88. 633mg (40% AI) in 1 each burrito
  89. 627mg (39% AI) in 1 piece (1/12 of a cake)
  90. 625mg (39% AI) in 1 item
  91. 619mg (39% AI) in 1 breast, with skin
  92. 615mg (38% AI) in 1 leg
  93. 603mg (38% AI) in 1 cup
  94. 584mg (36% AI) in 3 oz
  95. 583mg (36% AI) in 1 fillet
  96. 580mg (36% AI) in 1 serving
  97. 567mg (35% AI) in 1 fillet
  98. 560mg (35% AI) in 1 cup
  99. 554mg (35% AI) in 1 fillet
  100. 554mg (35% AI) in 1 cup
  101. 552mg (35% AI) in 3 pieces
  102. 544mg (34% AI) in 1 sandwich
  103. 535mg (33% AI) in 1 fillet
  104. 527mg (33% AI) in 1 cup
  105. 525mg (33% AI) in 1 cup, crushed
  106. 517mg (32% AI) in 1 crab
  107. 503mg (31% AI) in 1 fillet, small (2-3/8 Inch x 1-3/8 Inch x 1/4 Inch)
  108. 502mg (31% AI) in 3 oz
  109. 496mg (31% AI) in 1 burrito
  110. 494mg (31% AI) in 1 serving
  111. 490mg (31% AI) in 3 oz
  112. 489mg (31% AI) in 3 oz
  113. 483mg (30% AI) in 1 oz
  114. 474mg (30% AI) in 3 oz
  115. 472mg (30% AI) in 100 grams
  116. 470mg (29% AI) in 3 oz
  117. 464mg (29% AI) in 1 item
  118. 457mg (29% AI) in 3 oz
  119. 452mg (28% AI) in 1 fillet
  120. 452mg (28% AI) in 3/4 cup (1 NLEA serving)
  121. 451mg (28% AI) in 3 oz
  122. 443mg (28% AI) in 1 fillet
  123. 442mg (28% AI) in 2 cookie 2011 label
  124. 440mg (27% AI) in 1 bottle
  125. 435mg (27% AI) in 5 anchovies
  126. 426mg (27% AI) in 1 cup
  127. 426mg (27% AI) in 1 cup
  128. 423mg (26% AI) in 1 sandwich
  129. 417mg (26% AI) in 1 oz, boneless
  130. 415mg (26% AI) in 3 oz
  131. 414mg (26% AI) in 1 serving 1 cup
  132. 411mg (26% AI) in 3 oz
  133. 408mg (26% AI) in 6oz fillet
  134. 408mg (26% AI) in 1 cup chips (6 oz package)
  135. 407mg (25% AI) in 1 oz
  136. 404mg (25% AI) in 1oz
  137. 396mg (25% AI) in 1 medium
  138. 391mg (24% AI) in 3 oz
  139. 385mg (24% AI) in 1 sandwich
  140. 385mg (24% AI) in 1 fillet
  141. 385mg (24% AI) in 6 pieces
  142. 381mg (24% AI) in 6 medium
  143. 379mg (24% AI) in 1 cup
  144. 379mg (24% AI) in 1 cup
  145. 376mg (24% AI) in 1 tbsp
  146. 372mg (23% AI) in 1 cup
  147. 366mg (23% AI) in 16oz glass
  148. 361mg (23% AI) in 1 oz
  149. 359mg (22% AI) in 1 sandwich
  150. 356mg (22% AI) in 1 fillet
  151. 346mg (22% AI) in 3 oz
  152. 342mg (21% AI) in 1 tbsp
  153. 340mg (21% AI) in 1 cup, grated
  154. 336mg (21% AI) in 1 cup
  155. 332mg (21% AI) in 1 cup, cubes
  156. 328mg (20% AI) in 8 fl oz
  157. 326mg (20% AI) in 1 thigh with skin
  158. 325mg (20% AI) in 1 fillet
  159. 325mg (20% AI) in 3 oz
  160. 324mg (20% AI) in 3/4 cup (1 NLEA serving)
  161. 324mg (20% AI) in 3 oz
  162. 322mg (20% AI) in 1 cup
  163. 320mg (20% AI) in 1 tbsp
  164. 319mg (20% AI) in 1 cup, whipped
  165. 313mg (20% AI) in 1 tablespoon
  166. 312mg (19% AI) in 1 cup
  167. 311mg (19% AI) in 1 cup
  168. 311mg (19% AI) in 1 tsp
  169. 310mg (19% AI) in 1 fillet
  170. 307mg (19% AI) in 1 cake
  171. 302mg (19% AI) in 1 breadstick
  172. 301mg (19% AI) in 1 cup
  173. 300mg (19% AI) in 1 tablespoon
  174. 299mg (19% AI) in 1 piece (1/8 of 9 Inch dia)
  175. 298mg (19% AI) in 3 oz
  176. 297mg (19% AI) in 1 cup
  177. 297mg (19% AI) in 12 inch sub
  178. 297mg (19% AI) in 1 oz
  179. 295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  180. 294mg (18% AI) in 1 tbsp
  181. 291mg (18% AI) in 1 burrito
  182. 290mg (18% AI) in 3 oz
  183. 290mg (18% AI) in 1 serving small
  184. 286mg (18% AI) in 1 cup (1 NLEA serving)
  185. 284mg (18% AI) in 1 cup, cooked
  186. 282mg (18% AI) in 1 oz
  187. 280mg (18% AI) in 1 oz (19 halves)
  188. 278mg (17% AI) in 1 cup
  189. 277mg (17% AI) in 1 item
  190. 276mg (17% AI) in 1 item
  191. 274mg (17% AI) in 1 cup
  192. 272mg (17% AI) in 3 oz
  193. 271mg (17% AI) in 100 grams
  194. 270mg (17% AI) in 1 cup
  195. 269mg (17% AI) in 1 cup
  196. 264mg (16% AI) in 6oz fillet
  197. 261mg (16% AI) in 1 tbsp
  198. 260mg (16% AI) in 1 fillet
  199. 260mg (16% AI) in 1/2 cup (1 NLEA serving)
  200. 259mg (16% AI) in 16oz glass

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