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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 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. 2366mg (148% AI) in 3/4 cup (1 NLEA serving)
  7. 1467mg (92% AI) in 1 cup
  8. 1029mg (64% AI) in 1 cup
  9. 887mg (55% AI) in 3/4 cup (1 NLEA serving)
  10. 886mg (55% AI) in 1 cup chopped
  11. 822mg (51% AI) in 1 cup chopped
  12. 791mg (49% AI) in 1 cup
  13. 760mg (48% AI) in 1 oz
  14. 735mg (46% AI) in 1 bottle
  15. 722mg (45% AI) in 2/3 Cup (1 NLEA serving)
  16. 637mg (40% AI) in 1 cup
  17. 603mg (38% AI) in 1 cup
  18. 580mg (36% AI) in 1 serving
  19. 560mg (35% AI) in 1 cup
  20. 527mg (33% AI) in 1 cup
  21. 483mg (30% AI) in 1 oz
  22. 472mg (30% AI) in 100 grams
  23. 452mg (28% AI) in 3/4 cup (1 NLEA serving)
  24. 440mg (27% AI) in 1 bottle
  25. 426mg (27% AI) in 1 cup
  26. 404mg (25% AI) in 1oz
  27. 379mg (24% AI) in 1 cup
  28. 379mg (24% AI) in 1 cup
  29. 372mg (23% AI) in 1 cup
  30. 366mg (23% AI) in 16oz glass
  31. 340mg (21% AI) in 1 cup, grated
  32. 332mg (21% AI) in 1 cup, cubes
  33. 328mg (20% AI) in 8 fl oz
  34. 324mg (20% AI) in 3/4 cup (1 NLEA serving)
  35. 322mg (20% AI) in 1 cup
  36. 319mg (20% AI) in 1 cup, whipped
  37. 312mg (19% AI) in 1 cup
  38. 311mg (19% AI) in 1 cup
  39. 301mg (19% AI) in 1 cup
  40. 297mg (19% AI) in 1 cup
  41. 297mg (19% AI) in 1 oz
  42. 295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  43. 286mg (18% AI) in 1 cup (1 NLEA serving)
  44. 282mg (18% AI) in 1 oz
  45. 280mg (18% AI) in 1 oz (19 halves)
  46. 278mg (17% AI) in 1 cup
  47. 274mg (17% AI) in 1 cup
  48. 271mg (17% AI) in 100 grams
  49. 270mg (17% AI) in 1 cup
  50. 269mg (17% AI) in 1 cup
  51. 260mg (16% AI) in 1/2 cup (1 NLEA serving)
  52. 259mg (16% AI) in 16oz glass
  53. 257mg (16% AI) in 1/2 cup (1 NLEA serving)
  54. 255mg (16% AI) in 1 cup, pureed
  55. 254mg (16% AI) in 1 cup, pieces
  56. 248mg (15% AI) in 1 cup (1 NLEA serving)
  57. 234mg (15% AI) in 1 cup
  58. 227mg (14% AI) in 1 oz
  59. 227mg (14% AI) in 1 cup
  60. 226mg (14% AI) in 1 cup
  61. 225mg (14% AI) in 1 cup (8 fl oz)
  62. 224mg (14% AI) in 1 oz
  63. 224mg (14% AI) in 1 oz
  64. 223mg (14% AI) in 1 avocado, NS as to Florida or California
  65. 223mg (14% AI) in 1 cup
  66. 222mg (14% AI) in 1 cup
  67. 222mg (14% AI) in 1 cup
  68. 221mg (14% AI) in 1 cup, pureed
  69. 210mg (13% AI) in 1/2 cup
  70. 207mg (13% AI) in 1 cup
  71. 206mg (13% AI) in 1 cup
  72. 200mg (12% AI) in 1 oz
  73. 196mg (12% AI) in 1 cup (8 fl oz)
  74. 196mg (12% AI) in 1 cup (8 fl oz)
  75. 196mg (12% AI) in 1 cup (8 fl oz)
  76. 192mg (12% AI) in 1 cup
  77. 190mg (12% AI) in 1 cup
  78. 189mg (12% AI) in 1 cup, cubes
  79. 186mg (12% AI) in 1 cup
  80. 186mg (12% AI) in 1 cup chopped
  81. 185mg (12% AI) in 1 tbsp
  82. 185mg (12% AI) in 1 cup
  83. 182mg (11% AI) in 1 cup
  84. 182mg (11% AI) in 1 cup
  85. 182mg (11% AI) in 1 cup (8 fl oz)
  86. 182mg (11% AI) in 100 grams
  87. 182mg (11% AI) in 1 cup (8 fl oz)
  88. 181mg (11% AI) in 1 cup (8 fl oz)
  89. 181mg (11% AI) in 1 serving
  90. 181mg (11% AI) in 1 cup
  91. 180mg (11% AI) in 1 cup (8 fl oz)
  92. 177mg (11% AI) in 1 cup, chopped
  93. 176mg (11% AI) in 1 cup, unthawed
  94. 174mg (11% AI) in 1 cup, unthawed
  95. 173mg (11% AI) in 1 cup
  96. 173mg (11% AI) in 1 cup
  97. 169mg (11% AI) in 1 cup, sliced
  98. 169mg (11% AI) in 1 packet
  99. 166mg (10% AI) in 1 cup
  100. 161mg (10% AI) in 1 cup
  101. 158mg (10% AI) in 1 bowl (3/4 cup) (1 NLEA serving)
  102. 156mg (10% AI) in 1 cup
  103. 155mg (10% AI) in 3/4 Cup (1 NLEA serving)
  104. 155mg (10% AI) in 1 cup
  105. 155mg (10% AI) in 1/2 cup
  106. 152mg (9% AI) in 1 cup, cubes
  107. 151mg (9% AI) in 1 cup slices
  108. 150mg (9% AI) in 1 cup, cubes
  109. 149mg (9% AI) in 1 cup
  110. 148mg (9% AI) in 1 cup, sliced
  111. 148mg (9% AI) in 1 cup, sliced
  112. 145mg (9% AI) in 1/4 cup
  113. 144mg (9% AI) in 1 scoop
  114. 144mg (9% AI) in 1 cup 1 Inch pieces
  115. 143mg (9% AI) in 1 cup
  116. 142mg (9% AI) in 1 cup
  117. 141mg (9% AI) in 1 cup
  118. 139mg (9% AI) in 1/2 cup
  119. 135mg (8% AI) in 1 cup
  120. 135mg (8% AI) in 1 cup, chopped
  121. 134mg (8% AI) in 1 cup, chopped
  122. 133mg (8% AI) in 1 cup
  123. 130mg (8% AI) in 1 cup, sliced
  124. 130mg (8% AI) in 1 cup
  125. 126mg (8% AI) in 1 cup
  126. 124mg (8% AI) in 3/4 cup (1 NLEA serving)
  127. 124mg (8% AI) in 1 cup
  128. 124mg (8% AI) in 1 cup
  129. 123mg (8% AI) in 1 cup
  130. 123mg (8% AI) in 1 oz
  131. 122mg (8% AI) in 1 oz
  132. 121mg (8% AI) in 1 cup
  133. 120mg (7% AI) in 1 cup (8 fl oz)
  134. 116mg (7% AI) in 1 cup slices
  135. 115mg (7% AI) in 1 cup
  136. 114mg (7% AI) in 1 cup
  137. 112mg (7% AI) in 1 cup
  138. 112mg (7% AI) in 1 cup
  139. 112mg (7% AI) in 1 oz
  140. 112mg (7% AI) in 1 cup
  141. 111mg (7% AI) in 1 cup
  142. 111mg (7% AI) in 1 cup
  143. 111mg (7% AI) in 3/4 cup (1 NLEA serving)
  144. 111mg (7% AI) in 1 NLEA serving
  145. 109mg (7% AI) in 1 (1/2) fl oz
  146. 108mg (7% AI) in 1 cup, mashed
  147. 108mg (7% AI) in 1 cup, sliced
  148. 107mg (7% AI) in 1 oz
  149. 106mg (7% AI) in 1 oz
  150. 105mg (7% AI) in 3/4 cup (1 NLEA serving)
  151. 103mg (6% AI) in 1 cup, chopped
  152. 103mg (6% AI) in 1 oz
  153. 103mg (6% AI) in 1 oz
  154. 102mg (6% AI) in 1 cup
  155. 101mg (6% AI) in 1 cup, sliced
  156. 101mg (6% AI) in 1 cup
  157. 101mg (6% AI) in 1 cup, chopped
  158. 101mg (6% AI) in 1 cup, unthawed
  159. 100mg (6% AI) in 1 scoop
  160. 100mg (6% AI) in 1 oz
  161. 99mg (6% AI) in 1 cup
  162. 98mg (6% AI) in 1 oz
  163. 98mg (6% AI) in 1 cup
  164. 97mg (6% AI) in 1 cup, cubes
  165. 97mg (6% AI) in 1 cup, unthawed
  166. 96mg (6% AI) in 1/5 head
  167. 96mg (6% AI) in 3/4 cup (1 NLEA serving)
  168. 96mg (6% AI) in 1 oz
  169. 94mg (6% AI) in 6 fl oz
  170. 93mg (6% AI) in 1/4 cup shredded
  171. 92mg (6% AI) in 1 cup, chopped
  172. 92mg (6% AI) in 1 oz
  173. 91mg (6% AI) in 1 oz
  174. 89mg (6% AI) in 1 oz
  175. 88mg (6% AI) in 1 cup
  176. 88mg (6% AI) in 1 oz
  177. 88mg (5% AI) in 1 cup
  178. 87mg (5% AI) in 1 cup
  179. 87mg (5% AI) in 1/2 cup
  180. 87mg (5% AI) in 1 cup, unthawed
  181. 86mg (5% AI) in 3/4 cup (1 NLEA serving)
  182. 86mg (5% AI) in 3/4 cup (1 NLEA serving)
  183. 86mg (5% AI) in 1 cup
  184. 85mg (5% AI) in 1 cup
  185. 84mg (5% AI) in 1 oz
  186. 84mg (5% AI) in 1 cup pieces
  187. 83mg (5% AI) in 1 cup (1 NLEA serving)
  188. 83mg (5% AI) in 1 oz
  189. 82mg (5% AI) in 1 oz (49 kernels)
  190. 82mg (5% AI) in 1 leek
  191. 81mg (5% AI) in 1 cup, balls
  192. 81mg (5% AI) in 1 cup
  193. 81mg (5% AI) in 1 cup
  194. 81mg (5% AI) in 1 cup
  195. 80mg (5% AI) in 1 oz
  196. 80mg (5% AI) in 1 slice (3/4 oz)
  197. 80mg (5% AI) in 1 oz
  198. 79mg (5% AI) in 1 tbsp
  199. 79mg (5% AI) in 1 oz
  200. 78mg (5% AI) in 10 kernels

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

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