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49 Nuts and Seeds Highest in Omega 3s

Ranked by a serving size.
1600mg Omega 3s = 100% AI
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Flax Seeds
    6479mg (405% AI) in 1oz
  2. Chia Seeds
    5064mg (316% AI) in 1 oz
  3. Hemp Seeds
    2641mg (165% AI) in 1oz
  4. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
  5. Butternuts (Dried)
    2476mg (155% AI) in 1 oz
  6. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
  7. Dried Beechnuts
    483mg (30% AI) in 1 oz
  8. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
  9. Pecans
    280mg (18% AI) in 1 oz (19 halves)
  10. Dried Pine Nuts
    224mg (14% AI) in 1 oz
  11. Sesame Seeds (Toasted)
    103mg (6% AI) in 1 oz
  12. Sesame Butter (Tahini)
    103mg (6% AI) in 1 oz
  13. Pistachio Nuts
    82mg (5% AI) in 1 oz (49 kernels)
  14. Roasted Chestnuts
    78mg (5% AI) in 10 kernels
  15. Dry Roasted Pistachio Nuts
    60mg (4% AI) in 1 oz (49 kernels)
  16. Macadamia Nuts
    59mg (4% AI) in 1 oz (10-12 kernels)
  17. Almond Paste
    57mg (4% AI) in 1 oz
  18. Dry Roasted Macadamia Nuts
    56mg (3% AI) in 1 oz (10-12 kernels)
  19. Cashew Butter
    49mg (3% AI) in 1 oz
  20. Dry-Roasted Cashews
    46mg (3% AI) in 1 oz
  21. Dried Pumpkin and Squash Seeds
    34mg (2% AI) in 1 oz
  22. Pine Nuts (Dried)
    32mg (2% AI) in 1 oz (167 kernels)
  23. Roasted Squash and Pumpkin Seeds (Unsalted)
    32mg (2% AI) in 1 oz
  24. Safflower Seeds
    32mg (2% AI) in 1 oz
  25. Roasted Squash and Pumpkin Seeds (Salted)
    32mg (2% AI) in 1 oz
  26. Dried Lotus Seeds
    29mg (2% AI) in 1 oz (42 medium seeds)
  27. Hazelnuts
    25mg (2% AI) in 1 oz (21 whole kernels)
  28. Dry Roasted Sunflower Seeds
    20mg (1% AI) in 1 oz
  29. Dry Roasted Sunflower Seeds (With Salt)
    20mg (1% AI) in 1 oz
  30. Oil Roasted Cashews
    19mg (1% AI) in 1 oz (18 kernels)
  31. Cashews (Raw)
    18mg (1% AI) in 1 oz
  32. Dry Roasted Hazelnuts
    17mg (1% AI) in 1 oz
  33. Boiled Chestnuts
    16mg (1% AI) in 1 oz
  34. Chestnuts
    15mg (1% AI) in 1 oz
  35. Dried Chinese Chestnuts
    13mg (1% AI) in 1 oz
  36. Dry Roasted Peanuts
    10mg (1% AI) in 1 oz
  37. Dried Japanese Chestnuts
    9mg (1% AI) in 1 oz
  38. Roasted Chinese Chestnuts
    9mg (1% AI) in 1 oz
  39. Chinese Chestnuts
    8mg in 1 oz
  40. Dried Sunflower Seeds
    8mg in 1 oz
  41. Lotus Seeds
    8mg in 1 oz
  42. Dried Ginkgo Nuts
    7mg in 1 oz
  43. Ginko Nuts
    6mg in 1 oz
  44. Boiled Chinese Chestnuts
    5mg in 1 oz
  45. Brazilnuts
    5mg in 1 oz (6 kernels)
  46. Dry Roasted Almonds
    2mg in 1 oz (22 whole kernels)
  47. Boiled Japanese Chestnuts
    1mg in 1 oz
  48. Almond Butter
    1mg in 1 tbsp
  49. Almonds
    1mg in 1 oz (23 whole kernels)

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