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104 Dairy and Egg Products Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Whole Milk
    366mg (23% AI) in 16oz glass
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  2. Grated Parmesan Cheese (Low-sodium)
    340mg (21% AI) in 1 cup, grated
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  3. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
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  4. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
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  5. Fontina Cheese
    224mg (14% AI) in 1 oz
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  6. Roquefort
    200mg (12% AI) in 1 oz
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  7. Buttermilk
    186mg (12% AI) in 1 cup
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  8. Ghee (Clarified Butter)
    185mg (12% AI) in 1 tbsp
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  9. Soft Serve Chocolate Ice Cream
    155mg (10% AI) in 1/2 cup
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  10. Ricotta Cheese
    139mg (9% AI) in 1/2 cup
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  11. Gruyere Cheese
    123mg (8% AI) in 1 oz
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  12. Gjetost Cheese
    122mg (8% AI) in 1 oz
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  13. Gouda Cheese
    112mg (7% AI) in 1 oz
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  14. Low-sodium Cheddar Cheese
    107mg (7% AI) in 1 oz
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  15. Mozzarella
    106mg (7% AI) in 1 oz
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  16. Port De Salut Cheese
    100mg (6% AI) in 1 oz
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  17. Queso Chihuahua
    98mg (6% AI) in 1 oz
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  18. Chesire Cheese
    96mg (6% AI) in 1 oz
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  19. Mexican Blend Cheese
    93mg (6% AI) in 1/4 cup shredded
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  20. Tilsit Cheese
    92mg (6% AI) in 1 oz
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  21. Caraway Cheese
    91mg (6% AI) in 1 oz
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  22. Brie Cheese
    89mg (6% AI) in 1 oz
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  23. Romano Cheese
    88mg (6% AI) in 1 oz
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  24. Lowfat Ricotta
    87mg (5% AI) in 1/2 cup
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  25. Grated Parmesan (Hard)
    84mg (5% AI) in 1 oz
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  26. Brick Cheese
    83mg (5% AI) in 1 oz
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  27. Processed Pimento Cheese
    80mg (5% AI) in 1 slice (3/4 oz)
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  28. Processed Swiss Cheese
    80mg (5% AI) in 1 oz
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  29. Colby Cheese
    79mg (5% AI) in 1 oz
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  30. Provolone Cheese
    78mg (5% AI) in 1 oz
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  31. Camambert
    78mg (5% AI) in 1 oz
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  32. American Cheese Spread
    76mg (5% AI) in 1 slice
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  33. Feta Cheese
    75mg (5% AI) in 1 oz
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  34. Blue Cheese
    75mg (5% AI) in 1 oz
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  35. Monterey Cheese
    74mg (5% AI) in 1 oz
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  36. Cold Pack American Cheese
    73mg (5% AI) in 1 oz
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  37. Edam Cheese
    70mg (4% AI) in 1 oz
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  38. Plain Yogurt
    66mg (4% AI) in 1 cup (8 fl oz)
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  39. Muenster Cheese
    65mg (4% AI) in 1 oz
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  40. Dehydrated Milk
    65mg (4% AI) in 1/4 cup
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  41. Mozzarella (Hard)
    60mg (4% AI) in 1 oz
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  42. Processed American Cheese (With Vitamin D)
    52mg (3% AI) in 1 oz
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  43. Low Fat Provolone
    51mg (3% AI) in 1 oz
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  44. Eggs (Raw)
    51mg (3% AI) in 1 large
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  45. Sweetened Condensed Milk
    46mg (3% AI) in 1 fl oz
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  46. American Cheese
    46mg (3% AI) in 1 oz
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  47. Heavy Whipping Cream
    46mg (3% AI) in 1 fl oz
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  48. Unsalted Butter
    45mg (3% AI) in 1 tbsp
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  49. Queso Blanco
    42mg (3% AI) in 1/4 cup
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  50. Cottage Cheese (Blended With Fruit)
    42mg (3% AI) in 4 oz
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  51. Swiss Cheese
    42mg (3% AI) in 1 oz
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  52. Sharp Cheddar Cheese
    41mg (3% AI) in 1 slice (1 oz)
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  53. Queso Fresco
    40mg (2% AI) in 1/4 cup
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  54. Low-fat Milk 2%
    39mg (2% AI) in 16oz glass
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  55. Mozzarella (Lowfat)
    39mg (2% AI) in 1 oz
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  56. Grated Parmesan
    34mg (2% AI) in 1 oz
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  57. Egg Omelet
    34mg (2% AI) in 1 large
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  58. Neufchatel Cheese
    33mg (2% AI) in 1 oz
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  59. Poached Eggs
    33mg (2% AI) in 1 large
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  60. Fried Eggs
    32mg (2% AI) in 1 large
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  61. Lowfat Buttermilk
    32mg (2% AI) in 1 cup
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  62. Low-Fat Yogurt
    32mg (2% AI) in 1 cup (8 fl oz)
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  63. Scrambled Eggs
    29mg (2% AI) in 1 large
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  64. Limburger Cheese
    28mg (2% AI) in 1 cubic inch
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  65. Greek Yogurt (Plain)
    27mg (2% AI) in 100 grams
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  66. Lowfat Sour Cream
    26mg (2% AI) in 1 tbsp
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  67. Low Fat Sour Cream
    24mg (2% AI) in 1 tablespoon
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  68. Light Cream (Coffe Cream)
    23mg (1% AI) in 1 fl oz
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  69. Cream Cheese
    23mg (1% AI) in 1 tbsp
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  70. Lowfat Chocolate Milk
    23mg (1% AI) in 1 cup
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  71. Low Fat Fruit Yogurt (With Vitamin D)
    22mg (1% AI) in 1 cup (8 fl oz)
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  72. Hard Boiled Eggs
    22mg (1% AI) in 1 large
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  73. Egg Yolks (Raw)
    21mg (1% AI) in 1 large
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  74. Hot Cocoa
    20mg (1% AI) in 1 cup
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  75. Dried Eggs
    20mg (1% AI) in 1 tbsp
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  76. Low-fat Milk 1%
    20mg (1% AI) in 16oz glass
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  77. Lowfat Greek Strawberry Yogurt
    20mg (1% AI) in 1 container (5.3 oz)
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  78. Cottage Cheese (Blended)
    19mg (1% AI) in 4 oz
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  79. Lowfat Cheddar Cheese
    19mg (1% AI) in 1 oz
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  80. Shredded Parmesan
    17mg (1% AI) in 1 tbsp
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  81. Breast Milk (Human)
    16mg (1% AI) in 1 fl oz
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  82. Salted Butter
    16mg (1% AI) in 1 pat (1 Inch sq, 1/3 Inch high)
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  83. Half And Half Cream
    15mg (1% AI) in 1 fl oz
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  84. Lowfat Greek Yogurt
    14mg (1% AI) in 1 container (7 oz)
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  85. Whipped Butter (Salted)
    14mg (1% AI) in 1 pat (1 Inch sq, 1/3 Inch high)
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  86. Goat Milk
    12mg (1% AI) in 1 fl oz
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  87. Cultured Sour Cream
    10mg (1% AI) in 1 tbsp
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  88. Lowfat Cottage Cheese (2%)
    10mg (1% AI) in 4 oz
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  89. Queso Cotija
    10mg (1% AI) in 2 tsp
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  90. Whipped Cream
    10mg (1% AI) in 1 tbsp
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  91. Cheddar Cheese
    8mg in 1 oz
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  92. Sweet Whey Fluid
    7mg in 1 cup
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  93. Skim Milk
    5mg in 16oz glass
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  94. Nonfat Greek Strawberry Yogurt
    5mg in 1 container (5.3 oz)
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  95. Mozzarella (Hard And Lowfat)
    4mg in 1 oz
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  96. Lowfat Cottage Cheese (1%)
    3mg in 1 oz
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  97. Non-Fat Yogurt
    2mg in 1 cup (8 fl oz)
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  98. Nonfat Greek Yogurt
    2mg in 1 container
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  99. Ice Cream Cookie Sandwich
    2mg in 1 serving
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  100. Nonfat Greek Vanilla Yogurt
    2mg in 1 container (5.3 oz)
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  101. Fat Free Cream Cheese
    1mg in 1 tbsp
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  102. Dried Sweet Whey Powder
    1mg in 1 tbsp
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  103. Evaporated Milk
    1mg in 1 fl oz
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  104. Dried Whey Powder (Acid)
    0mg in 1 tbsp
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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