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200 Vegetarian Foods Highest in Omega 3s

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
  1. Flax Seeds
    6479mg in 1oz
    Database: Standard Release(Source)
  2. Chia Seeds
    5064mg in 1 Oz
    Database: Standard Release(Source)
  3. Hemp Seeds
    2641mg in 1oz
    Database: Standard Release(Source)
  4. Walnuts
    2579mg in 1 Oz (14 Halves)
    Database: Standard Release(Source)
  5. Butternuts (Dried)
    2476mg in 1 Oz
    Database: Standard Release(Source)
  6. Uncle Sam Cereal
    2366mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  7. Firm Tofu
    1467mg in 1 Cup
    Database: Standard Release(Source)
  8. Boiled Soybeans (Edamame)
    1029mg in 1 Cup
    Database: Standard Release(Source)
  9. Natures Path Organic Flax Plus Pumpkin Granola
    887mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  10. Sauteed Green Bell Peppers
    886mg in 1 Cup Chopped
    Database: Standard Release(Source)
  11. Red Bell Peppers (Cooked)
    822mg in 1 Cup Chopped
    Database: Standard Release(Source)
  12. Tofu Prepared With Calcium
    791mg in 1 cup
    Database: Standard Release(Source)
  13. Black Walnuts (Dried)
    760mg in 1 Oz
    Database: Standard Release(Source)
  14. Cooked Green Soybeans
    637mg in 1 Cup
    Database: Standard Release(Source)
  15. Mungo Beans (Cooked)
    603mg in 1 Cup
    Database: Standard Release(Source)
  16. Edamame
    560mg in 1 Cup
    Database: Standard Release(Source)
  17. Hash Browns
    527mg in 1 Cup
    Database: Standard Release(Source)
  18. Dried Beechnuts
    483mg in 1 Oz
    Database: Standard Release(Source)
  19. Cooked Kale
    482mg in 1 Cup, Chopped
    Database: Standard Release(Source)
  20. Stirfried Soybean Sprouts
    472mg in 100 grams
    Database: Standard Release(Source)
  21. Natures Path Organic Flax Plus Flakes
    452mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  22. Canned Refried Beans
    426mg in 1 Cup
    Database: Standard Release(Source)
  23. Dry-Roasted Soybeans
    404mg in 1oz
    Database: Standard Release(Source)
  24. Onion Rings
    379mg in 1 Cup
    Database: Standard Release(Source)
  25. Fried Yellow Plantains
    379mg in 1 Cup
    Database: Standard Release(Source)
  26. Baked Beans
    372mg in 1 Cup
    Database: Standard Release(Source)
  27. Whole Milk
    366mg in 16oz glass
    Database: Standard Release(Source)
  28. Grated Parmesan Cheese (Low-Sodium)
    340mg in 1 Cup, Grated
    Database: Standard Release(Source)
  29. Cooked Hubbard Squash
    332mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  30. Abbott Ensure Nutritional Shake Ready-To-Drink
    328mg in 8 Fl Oz
    Database: Standard Release(Source)
  31. Malt-O-Meal Cinnamon Toasters
    324mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  32. Navy Beans
    322mg in 1 Cup
    Database: Standard Release(Source)
  33. Light Whipping Cream
    319mg in 1 Cup, Whipped
    Database: Standard Release(Source)
  34. Soybean Sprouts
    312mg in 1 cup
    Database: Standard Release(Source)
  35. Kidney Bean Sprouts
    311mg in 1 Cup
    Database: Standard Release(Source)
  36. Kidney Beans
    301mg in 1 Cup
    Database: Standard Release(Source)
  37. Cooked Red Kidney Beans
    297mg in 1 Cup
    Database: Standard Release(Source)
  38. Dried Hickorynuts
    297mg in 1 Oz
    Database: Standard Release(Source)
  39. Soft Tofu
    295mg in 1 Piece (2-1/2 Inch X 2-3/4 Inch X 1 Inch)
    Database: Standard Release(Source)
  40. Dry Roasted Pecans
    282mg in 1 Oz
    Database: Standard Release(Source)
  41. Pecans
    280mg in 1 Oz (19 Halves)
    Database: Standard Release(Source)
  42. Cooked Soybean Sprouts
    278mg in 1 Cup
    Database: Standard Release(Source)
  43. Radish Sprouts
    274mg in 1 Cup
    Database: Standard Release(Source)
  44. Chinese Broccoli
    271mg in 100 grams
    Database: Standard Release(Source)
  45. Brussels Sprouts (Cooked)
    270mg in 1 cup
    Database: Standard Release(Source)
  46. Canned Chili With Beans
    269mg in 1 Cup
    Database: Standard Release(Source)
  47. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    260mg in 1/2 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  48. High Fat Milk (3.7% Fat)
    259mg in 16oz glass
    Database: Standard Release(Source)
  49. Quaker 100% Natural Granola Oats Wheat And Honey
    257mg in 1/2 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  50. California Avocados
    255mg in 1 Cup, Pureed
    Database: Standard Release(Source)
  51. Cherimoya
    254mg in 1 Cup, Pieces
    Database: Standard Release(Source)
  52. Post Great Grains Banana Nut Crunch
    248mg in 1 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  53. Pinto Beans (Cooked)
    234mg in 1 Cup
    Database: Standard Release(Source)
  54. Toasted Wheat Germ
    227mg in 1 Oz
    Database: Standard Release(Source)
  55. Cooked Chinese Broccoli
    227mg in 1 Cup
    Database: Standard Release(Source)
  56. Cooked Small White Beans
    226mg in 1 Cup
    Database: Standard Release(Source)
  57. Malted Drink Mix Natural Powder Prepared With Whole Milk
    225mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  58. Fontina Cheese
    224mg in 1 Oz
    Database: Standard Release(Source)
  59. Dried Pine Nuts
    224mg in 1 Oz
    Database: Standard Release(Source)
  60. Avocados
    223mg in 1 Avocado, Ns As To Florida Or California
    Database: Standard Release(Source)
  61. Canned Navy Beans
    223mg in 1 Cup
    Database: Standard Release(Source)
  62. Boiled Lupin Beans
    222mg in 1 Cup
    Database: Standard Release(Source)
  63. Lupin Beans (Cooked)
    222mg in 1 Cup
    Database: Standard Release(Source)
  64. Florida Avocados
    221mg in 1 Cup, Pureed
    Database: Standard Release(Source)
  65. Firm Tofu (With Calcium And Magnesium)
    210mg in 1/2 Cup
    Database: Standard Release(Source)
  66. Cooked Cauliflower
    207mg in 1 cup
    Database: Standard Release(Source)
  67. Kimchi
    206mg in 1 Cup
    Database: Standard Release(Source)
  68. Roquefort
    200mg in 1 Oz
    Database: Standard Release(Source)
  69. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    196mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  70. Canned Kidney Beans
    192mg in 1 Cup
    Database: Standard Release(Source)
  71. Cooked Catjang Beans
    190mg in 1 Cup
    Database: Standard Release(Source)
  72. Cooked Winter Squash
    189mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  73. Buttermilk
    186mg in 1 Cup
    Database: Standard Release(Source)
  74. Broccoli (Cooked)
    186mg in 1 Cup Chopped
    Database: Standard Release(Source)
  75. Ghee (Clarified Butter)
    185mg in 1 Tbsp
    Database: Standard Release(Source)
  76. Guavas
    185mg in 1 Cup
    Database: Standard Release(Source)
  77. Vanilla Soy Milk
    182mg in 1 Cup
    Database: Standard Release(Source)
  78. Fortified Chocolate Soy Milk
    182mg in 1 Cup
    Database: Standard Release(Source)
  79. Eggnog-Flavor Mix Powder Prepared With Whole Milk
    182mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  80. Cooked Broadbeans
    182mg in 100 grams
    Database: Standard Release(Source)
  81. Carob-Flavor Beverage Mix Powder Prepared With Whole Milk
    182mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  82. Chocolate-Flavor Beverage Mix Powder Prepared With Whole Milk
    181mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  83. Black Beans
    181mg in 1 Cup
    Database: Standard Release(Source)
  84. Chocolate Syrup Prepared With Whole Milk
    180mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  85. Cooked Collards
    177mg in 1 Cup, Chopped
    Database: Standard Release(Source)
  86. Blueberries (Frozen)
    174mg in 1 Cup, Unthawed
    Database: Standard Release(Source)
  87. Strawberry Guavas
    173mg in 1 Cup
    Database: Standard Release(Source)
  88. Uncooked Oats
    173mg in 1 Cup
    Database: Standard Release(Source)
  89. Cooked Broccoli Raab
    171mg in 1 Nlea Serving
    Database: Standard Release(Source)
  90. Cooked Zucchini
    169mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  91. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    169mg in 1 Packet
    Database: Standard Release(Source)
  92. Cooked Spinach
    166mg in 1 Cup
    Database: Standard Release(Source)
  93. Cranberry Beans (Roman Beans)
    161mg in 1 Cup
    Database: Standard Release(Source)
  94. Dried Sweetened Mango
    161mg in 100 grams
    Database: Standard Release(Source)
  95. Cooked Wild Rice
    156mg in 1 Cup
    Database: Standard Release(Source)
  96. Raspberries
    155mg in 1 Cup
    Database: Standard Release(Source)
  97. Soft Serve Chocolate Ice Cream
    155mg in 1/2 Cup
    Database: Standard Release(Source)
  98. Hubbard Squash
    152mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  99. Tahitian Taro
    151mg in 1 Cup Slices
    Database: Standard Release(Source)
  100. Spaghetti Squash
    150mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  101. Grapefruit Juice
    149mg in 8 Fl Oz
    Database: Standard Release(Source)
  102. Great Northern Beans
    149mg in 1 Cup
    Database: Standard Release(Source)
  103. Cooked Crookneck Summer Squash
    148mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  104. Cooked Summer Squash
    148mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  105. Yellow Onions
    145mg in 1/4 cup
    Database: Standard Release(Source)
  106. Protein Powder Soy Based
    144mg in 1 Scoop
    Database: Standard Release(Source)
  107. Mamey Sapote
    144mg in 1 Cup 1 Inch Pieces
    Database: Standard Release(Source)
  108. Canned Cranberry Beans
    143mg in 1 Cup
    Database: Standard Release(Source)
  109. Black-Eyed Peas (Cowpeas)
    142mg in 1 Cup
    Database: Standard Release(Source)
  110. Canned Baked Beans With Beef
    141mg in 1 Cup
    Database: Standard Release(Source)
  111. Blackberries
    135mg in 1 Cup
    Database: Standard Release(Source)
  112. Buckwheat (Uncooked)
    133mg in 1 Cup
    Database: Standard Release(Source)
  113. Jackfruit
    130mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  114. Canned Baked Beans
    130mg in 1 Cup
    Database: Standard Release(Source)
  115. Black Turtle Beans
    126mg in 1 Cup
    Database: Standard Release(Source)
  116. Cooked Large White Beans
    124mg in 1 Cup
    Database: Standard Release(Source)
  117. Litchis
    124mg in 1 Cup
    Database: Standard Release(Source)
  118. Elderberries
    123mg in 1 Cup
    Database: Standard Release(Source)
  119. Gruyere Cheese
    123mg in 1 Oz
    Database: Standard Release(Source)
  120. Gjetost Cheese
    122mg in 1 Oz
    Database: Standard Release(Source)
  121. Cooked Spaghetti Squash
    121mg in 1 Cup
    Database: Standard Release(Source)
  122. Strawberry-Flavor Beverage Mix Powder Prepared With Whole Milk
    120mg in 1 Cup (8 Fl Oz)
    Database: Standard Release(Source)
  123. Cooked Tahitian Taro
    116mg in 1 Cup Slices
    Database: Standard Release(Source)
  124. Succotash
    115mg in 1 Cup
    Database: Standard Release(Source)
  125. Oat Bran
    114mg in 1 Cup
    Database: Standard Release(Source)
  126. Familia
    112mg in 1 Cup
    Database: Standard Release(Source)
  127. Cooked Blackeyed Peas
    112mg in 1 Cup
    Database: Standard Release(Source)
  128. Gouda Cheese
    112mg in 1 Oz
    Database: Standard Release(Source)
  129. Canned Lima Beans
    112mg in 1 Cup
    Database: Standard Release(Source)
  130. Cooked Green Snap Beans
    111mg in 1 Cup
    Database: Standard Release(Source)
  131. Cooked Yellow Snap Beans
    111mg in 1 Cup
    Database: Standard Release(Source)
  132. Coffee Cream Liqueur
    109mg in 1 (1/2) Fl Oz
    Database: Standard Release(Source)
  133. Cooked Scallop Squash
    108mg in 1 Cup, Mashed
    Database: Standard Release(Source)
  134. Strawberries
    108mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  135. Low-Sodium Cheddar Cheese
    107mg in 1 Oz
    Database: Standard Release(Source)
  136. Hummus (Commercial)
    107mg in 1 Tbsp
    Database: Standard Release(Source)
  137. Mozzarella
    106mg in 1 Oz
    Database: Standard Release(Source)
  138. Raw Sesame Butter (Tahini)
    103mg in 1 Oz
    Database: Standard Release(Source)
  139. Sesame Seeds (Toasted)
    103mg in 1 Oz
    Database: Standard Release(Source)
  140. Canned Red Kidney Beans
    102mg in 1 Cup
    Database: Standard Release(Source)
  141. Cooked Oriental Radishes
    101mg in 1 Cup, Sliced
    Database: Standard Release(Source)
  142. Boiled Red Kidney Beans
    101mg in 1 Cup
    Database: Standard Release(Source)
  143. Cooked New Zealand Spinach
    101mg in 1 Cup, Chopped
    Database: Standard Release(Source)
  144. Sour Red Cherries (Frozen)
    101mg in 1 Cup, Unthawed
    Database: Standard Release(Source)
  145. Abbott Eas Soy Protein Powder
    100mg in 1 Scoop
    Database: Standard Release(Source)
  146. Port De Salut Cheese
    100mg in 1 Oz
    Database: Standard Release(Source)
  147. Cooked Artichokes (Globe Or French)
    99mg in 1 Cup
    Database: Standard Release(Source)
  148. Queso Chihuahua
    98mg in 1 Oz
    Database: Standard Release(Source)
  149. Lima Beans
    98mg in 1 Cup
    Database: Standard Release(Source)
  150. Cooked Rutabagas (Neeps Swedes)
    97mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  151. Melon Balls
    97mg in 1 Cup, Unthawed
    Database: Standard Release(Source)
  152. Cooked Green Cauliflower
    96mg in 1/5 Head
    Database: Standard Release(Source)
  153. Post Selects Maple Pecan Crunch
    96mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  154. Chesire Cheese
    96mg in 1 Oz
    Database: Standard Release(Source)
  155. Mexican Blend Cheese
    93mg in 1/4 Cup Shredded
    Database: Standard Release(Source)
  156. Cooked Turnip Greens
    92mg in 1 Cup, Chopped
    Database: Standard Release(Source)
  157. Tilsit Cheese
    92mg in 1 Oz
    Database: Standard Release(Source)
  158. Caraway Cheese
    91mg in 1 Oz
    Database: Standard Release(Source)
  159. Brie Cheese
    89mg in 1 Oz
    Database: Standard Release(Source)
  160. Leeks
    88mg in 1 Cup
    Database: Standard Release(Source)
  161. Romano Cheese
    88mg in 1 Oz
    Database: Standard Release(Source)
  162. Cooked Garden Cress
    88mg in 1 Cup
    Database: Standard Release(Source)
  163. Brussels Sprouts (Raw)
    87mg in 1 Cup
    Database: Standard Release(Source)
  164. Lowfat Ricotta
    87mg in 1/2 Cup
    Database: Standard Release(Source)
  165. Loganberries (Frozen)
    87mg in 1 Cup, Unthawed
    Database: Standard Release(Source)
  166. Post Great Grains Crunchy Pecan Cereal
    86mg in 3/4 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  167. Blueberries
    86mg in 1 Cup
    Database: Standard Release(Source)
  168. Cooked Lima Beans
    85mg in 1 Cup
    Database: Standard Release(Source)
  169. Grated Parmesan (Hard)
    84mg in 1 Oz
    Database: Standard Release(Source)
  170. Mangos
    84mg in 1 Cup Pieces
    Database: Standard Release(Source)
  171. Post Honey Bunches Of Oats With Vanilla Bunches
    83mg in 1 Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  172. Brick Cheese
    83mg in 1 Oz
    Database: Standard Release(Source)
  173. Pistachio Nuts
    82mg in 1 Oz (49 Kernels)
    Database: Standard Release(Source)
  174. Cooked Leeks
    82mg in 1 Leek
    Database: Standard Release(Source)
  175. Cantaloupe Melons
    81mg in 1 Cup, Balls
    Database: Standard Release(Source)
  176. Oats Regular And Quick Not Fortified Dry
    81mg in 1 Cup
    Database: Standard Release(Source)
  177. Abbott Ensure Plus Ready-To-Drink
    81mg in 1 Cup
    Database: Standard Release(Source)
  178. European Black Currants
    81mg in 1 Cup
    Database: Standard Release(Source)
  179. Breadfruit Nuts (Seeds)
    80mg in 1 Oz
    Database: Standard Release(Source)
  180. Processed Pimento Cheese
    80mg in 1 Slice (3/4 Oz)
    Database: Standard Release(Source)
  181. Processed Swiss Cheese
    80mg in 1 Oz
    Database: Standard Release(Source)
  182. Nutritional Shake Mix High Protein Powder
    79mg in 1 Tbsp
    Database: Standard Release(Source)
  183. Colby Cheese
    79mg in 1 Oz
    Database: Standard Release(Source)
  184. Roasted Chestnuts
    78mg in 10 Kernels
    Database: Standard Release(Source)
  185. Provolone Cheese
    78mg in 1 Oz
    Database: Standard Release(Source)
  186. Camambert
    78mg in 1 Oz
    Database: Standard Release(Source)
  187. Post Selects Blueberry Morning
    78mg in 1 (1/4) Cup (1 Nlea Serving)
    Database: Standard Release(Source)
  188. Cooked Swamp Cabbage
    77mg in 1 Cup, Chopped
    Database: Standard Release(Source)
  189. Spinach Egg Noodles (Cooked)
    77mg in 1 Cup
    Database: Standard Release(Source)
  190. Sun Country Kretschmer Honey Crunch Wheat Germ
    77mg in 2 Tbsp (1 Nlea Serving)
    Database: Standard Release(Source)
  191. Baked Acorn Squash
    76mg in 1 Cup, Cubes
    Database: Standard Release(Source)
  192. Ground Mustard Seed
    76mg in 1 Tsp
    Database: Standard Release(Source)
  193. American Cheese Spread
    76mg in 1 Slice
    Database: Standard Release(Source)
  194. Zucchini
    76mg in 1 Cup, Chopped
    Database: Standard Release(Source)