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54 Nuts and Seeds Highest in Omega 3s

Ranked by a serving size.

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1600mg Omega 3s = 100% AI
  1. 6479mg (405% AI) in 1oz
  2. 5064mg (316% AI) in 1 oz
  3. 2641mg (165% AI) in 1oz
  4. 2579mg (161% AI) in 1 oz (14 halves)
  5. 2476mg (155% AI) in 1 oz
  6. 760mg (48% AI) in 1 oz
  7. 483mg (30% AI) in 1 oz
  8. 297mg (19% AI) in 1 oz
  9. 282mg (18% AI) in 1 oz
  10. 280mg (18% AI) in 1 oz (19 halves)
  11. 224mg (14% AI) in 1 oz
  12. 103mg (6% AI) in 1 oz
  13. 103mg (6% AI) in 1 oz
  14. 82mg (5% AI) in 1 oz (49 kernels)
  15. 80mg (5% AI) in 1 oz
  16. 78mg (5% AI) in 10 kernels
  17. 61mg (4% AI) in 1 tbsp
  18. 60mg (4% AI) in 1 oz (49 kernels)
  19. 59mg (4% AI) in 1 oz (10-12 kernels)
  20. 57mg (4% AI) in 1 oz
  21. 56mg (3% AI) in 1 oz (10-12 kernels)
  22. 49mg (3% AI) in 1 oz
  23. 46mg (3% AI) in 1 oz
  24. 34mg (2% AI) in 1 oz
  25. 32mg (2% AI) in 1 oz (167 kernels)
  26. 32mg (2% AI) in 1 oz
  27. 32mg (2% AI) in 1 oz
  28. 32mg (2% AI) in 1 oz
  29. 29mg (2% AI) in 1 oz (42 medium seeds)
  30. 26mg (2% AI) in 1 oz
  31. 25mg (2% AI) in 1 oz (21 whole kernels)
  32. 22mg (1% AI) in 1 oz (85 seeds)
  33. 20mg (1% AI) in 1 oz
  34. 20mg (1% AI) in 1 oz
  35. 19mg (1% AI) in 1 oz (18 kernels)
  36. 18mg (1% AI) in 1 oz
  37. 17mg (1% AI) in 1 oz
  38. 16mg (1% AI) in 1 oz
  39. 15mg (1% AI) in 1 oz
  40. 13mg (1% AI) in 1 oz
  41. 10mg (1% AI) in 1 oz
  42. 9mg (1% AI) in 1 oz
  43. 9mg (1% AI) in 1 oz
  44. 8mg in 1 oz
  45. 8mg in 1 oz
  46. 8mg in 1 oz
  47. 7mg in 1 oz
  48. 6mg in 1 oz
  49. 5mg in 1 oz
  50. 5mg in 1 oz (6 kernels)
  51. 2mg in 1 oz (22 whole kernels)
  52. 1mg in 1 oz
  53. 1mg in 1 tbsp
  54. 1mg in 1 oz (23 whole kernels)

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

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