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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
1600mg Omega 3s = 100% AI
  1. Flax Seeds
    6479mg (405% AI) in 1oz
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  2. Chia Seeds
    5064mg (316% AI) in 1 oz
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  3. Hemp Seeds
    2641mg (165% AI) in 1oz
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  4. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
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  5. Butternuts (Dried)
    2476mg (155% AI) in 1 oz
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  6. Uncle Sam Cereal
    2366mg (148% AI) in 3/4 cup (1 NLEA serving)
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  7. Firm Tofu
    1467mg (92% AI) in 1 cup
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  8. Boiled Soybeans (Edamame)
    1029mg (64% AI) in 1 cup
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  9. Natures Path Organic Flax Plus Pumpkin Granola
    887mg (55% AI) in 3/4 cup (1 NLEA serving)
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  10. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
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  11. Red Bell Peppers (Cooked)
    822mg (51% AI) in 1 cup chopped
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  12. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
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  13. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
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  14. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    735mg (46% AI) in 1 bottle
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  15. Kashi Go Lean Crunch! Honey Almond Flax
    722mg (45% AI) in 2/3 Cup (1 NLEA serving)
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  16. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
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  17. Mungo Beans (Cooked)
    603mg (38% AI) in 1 cup
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  18. Kelloggs Special K Protein Shake
    580mg (36% AI) in 1 serving
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  19. Edamame
    560mg (35% AI) in 1 cup
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  20. Hash Browns
    527mg (33% AI) in 1 cup
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  21. Dried Beechnuts
    483mg (30% AI) in 1 oz
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  22. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
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  23. Natures Path Organic Flax Plus Flakes
    452mg (28% AI) in 3/4 cup (1 NLEA serving)
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  24. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    440mg (27% AI) in 1 bottle
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  25. Canned Refried Beans
    426mg (27% AI) in 1 cup
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  26. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
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  27. Onion Rings
    379mg (24% AI) in 1 cup
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  28. Fried Yellow Plantains
    379mg (24% AI) in 1 cup
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  29. Baked Beans
    372mg (23% AI) in 1 cup
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  30. Whole Milk
    366mg (23% AI) in 16oz glass
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  31. Grated Parmesan Cheese (Low-sodium)
    340mg (21% AI) in 1 cup, grated
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  32. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
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  33. Abbott Ensure Nutritional Shake Ready-to-drink
    328mg (20% AI) in 8 fl oz
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  34. Malt-o-meal Cinnamon Toasters
    324mg (20% AI) in 3/4 cup (1 NLEA serving)
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  35. Navy Beans
    322mg (20% AI) in 1 cup
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  36. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
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  37. Soybean Sprouts
    312mg (19% AI) in 1 cup
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  38. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
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  39. Kidney Beans
    301mg (19% AI) in 1 cup
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  40. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
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  41. Dried Hickorynuts
    297mg (19% AI) in 1 oz
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  42. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  43. General Mills Fiber One Caramel Delight
    286mg (18% AI) in 1 cup (1 NLEA serving)
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  44. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
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  45. Pecans
    280mg (18% AI) in 1 oz (19 halves)
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  46. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
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  47. Radish Sprouts
    274mg (17% AI) in 1 cup
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  48. Chinese Broccoli
    271mg (17% AI) in 100 grams
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  49. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
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  50. Canned Chili With Beans
    269mg (17% AI) in 1 cup
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  51. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    260mg (16% AI) in 1/2 cup (1 NLEA serving)
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  52. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
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  53. Quaker 100% Natural Granola Oats Wheat And Honey
    257mg (16% AI) in 1/2 cup (1 NLEA serving)
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  54. California Avocados
    255mg (16% AI) in 1 cup, pureed
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  55. Cherimoya
    254mg (16% AI) in 1 cup, pieces
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  56. Post Great Grains Banana Nut Crunch
    248mg (15% AI) in 1 cup (1 NLEA serving)
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  57. Pinto Beans (Cooked)
    234mg (15% AI) in 1 cup
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  58. Toasted Wheat Germ
    227mg (14% AI) in 1 oz
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  59. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
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  60. Cooked Small White Beans
    226mg (14% AI) in 1 cup
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  61. Malted Drink Mix Natural Powder Prepared With Whole Milk
    225mg (14% AI) in 1 cup (8 fl oz)
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  62. Fontina Cheese
    224mg (14% AI) in 1 oz
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  63. Dried Pine Nuts
    224mg (14% AI) in 1 oz
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  64. Avocados
    223mg (14% AI) in 1 avocado, NS as to Florida or California
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  65. Canned Navy Beans
    223mg (14% AI) in 1 cup
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  66. Boiled Lupin Beans
    222mg (14% AI) in 1 cup
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  67. Lupin Beans (Cooked)
    222mg (14% AI) in 1 cup
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  68. Florida Avocados
    221mg (14% AI) in 1 cup, pureed
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  69. Firm Tofu (With Calcium and Magnesium)
    210mg (13% AI) in 1/2 cup
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  70. Cooked Cauliflower
    207mg (13% AI) in 1 cup
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  71. Kimchi
    206mg (13% AI) in 1 cup
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  72. Roquefort
    200mg (12% AI) in 1 oz
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  73. Malted Drink Mix Natural With Added Nutrients Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
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  74. Malted Drink Mix Chocolate With Added Nutrients Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
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  75. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
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  76. Canned Kidney Beans
    192mg (12% AI) in 1 cup
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  77. Cooked Catjang Beans
    190mg (12% AI) in 1 cup
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  78. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
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  79. Buttermilk
    186mg (12% AI) in 1 cup
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  80. Broccoli (Cooked)
    186mg (12% AI) in 1 cup chopped
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  81. Ghee (Clarified Butter)
    185mg (12% AI) in 1 tbsp
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  82. Guavas
    185mg (12% AI) in 1 cup
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  83. Vanilla Soy Milk
    182mg (11% AI) in 1 cup
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  84. Fortified Chocolate Soy Milk
    182mg (11% AI) in 1 cup
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  85. Eggnog-flavor Mix Powder Prepared With Whole Milk
    182mg (11% AI) in 1 cup (8 fl oz)
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  86. Cooked Broadbeans
    182mg (11% AI) in 100 grams
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  87. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    182mg (11% AI) in 1 cup (8 fl oz)
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  88. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    181mg (11% AI) in 1 cup (8 fl oz)
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  89. Chocolate-flavor Beverage Mix For Milk Powder With Added Nutrients Prepared With Whole Milk
    181mg (11% AI) in 1 serving
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  90. Black Beans
    181mg (11% AI) in 1 cup
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  91. Chocolate Syrup Prepared With Whole Milk
    180mg (11% AI) in 1 cup (8 fl oz)
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  92. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
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  93. Frozen Raspberries
    176mg (11% AI) in 1 cup, unthawed
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  94. Blueberries (Frozen)
    174mg (11% AI) in 1 cup, unthawed
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  95. Strawberry Guavas
    173mg (11% AI) in 1 cup
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  96. Uncooked Oats
    173mg (11% AI) in 1 cup
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  97. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
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  98. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    169mg (11% AI) in 1 packet
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  99. Cooked Spinach
    166mg (10% AI) in 1 cup
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  100. Cranberry Beans (Roman Beans)
    161mg (10% AI) in 1 cup
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  101. General Mills 25% Less Sugar Cinnamon Toast Crunch
    158mg (10% AI) in 1 bowl (3/4 cup) (1 NLEA serving)
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  102. Cooked Wild Rice
    156mg (10% AI) in 1 cup
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  103. Kashi Golean Crunch!
    155mg (10% AI) in 3/4 Cup (1 NLEA serving)
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  104. Raspberries
    155mg (10% AI) in 1 cup
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  105. Soft Serve Chocolate Ice Cream
    155mg (10% AI) in 1/2 cup
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  106. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
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  107. Tahitian Taro
    151mg (9% AI) in 1 cup slices
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  108. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
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  109. Great Northern Beans
    149mg (9% AI) in 1 cup
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  110. Cooked Crookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
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  111. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
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  112. Yellow Onions
    145mg (9% AI) in 1/4 cup
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  113. Protein Powder Soy Based
    144mg (9% AI) in 1 scoop
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  114. Mamey Sapote
    144mg (9% AI) in 1 cup 1 Inch pieces
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  115. Canned Cranberry Beans
    143mg (9% AI) in 1 cup
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  116. Black-Eyed Peas (Cowpeas)
    142mg (9% AI) in 1 cup
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  117. Canned Baked Beans With Beef
    141mg (9% AI) in 1 cup
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  118. Ricotta Cheese
    139mg (9% AI) in 1/2 cup
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  119. Blackberries
    135mg (8% AI) in 1 cup
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  120. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
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  121. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
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  122. Buckwheat (Uncooked)
    133mg (8% AI) in 1 cup
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  123. Jackfruit
    130mg (8% AI) in 1 cup, sliced
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  124. Canned Baked Beans
    130mg (8% AI) in 1 cup
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  125. Black Turtle Beans
    126mg (8% AI) in 1 cup
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  126. General Mills Dora The Explorer
    124mg (8% AI) in 3/4 cup (1 NLEA serving)
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  127. Cooked Large White Beans
    124mg (8% AI) in 1 cup
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  128. Litchis
    124mg (8% AI) in 1 cup
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  129. Elderberries
    123mg (8% AI) in 1 cup
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  130. Gruyere Cheese
    123mg (8% AI) in 1 oz
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  131. Gjetost Cheese
    122mg (8% AI) in 1 oz
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  132. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
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  133. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    120mg (7% AI) in 1 cup (8 fl oz)
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  134. Cooked Tahitian Taro
    116mg (7% AI) in 1 cup slices
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  135. Succotash
    115mg (7% AI) in 1 cup
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  136. Oat Bran
    114mg (7% AI) in 1 cup
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  137. Familia
    112mg (7% AI) in 1 cup
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  138. Cooked Blackeyed Peas
    112mg (7% AI) in 1 cup
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  139. Gouda Cheese
    112mg (7% AI) in 1 oz
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  140. Canned Lima Beans
    112mg (7% AI) in 1 cup
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  141. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
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  142. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
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  143. General Mills Chocolate Chex
    111mg (7% AI) in 3/4 cup (1 NLEA serving)
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  144. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
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  145. Coffee Cream Liqueur
    109mg (7% AI) in 1 (1/2) fl oz
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  146. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
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  147. Strawberries
    108mg (7% AI) in 1 cup, sliced
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  148. Low-sodium Cheddar Cheese
    107mg (7% AI) in 1 oz
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  149. Mozzarella
    106mg (7% AI) in 1 oz
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  150. General Mills Cinnamon Chex
    105mg (7% AI) in 3/4 cup (1 NLEA serving)
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  151. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
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  152. Sesame Seeds (Toasted)
    103mg (6% AI) in 1 oz
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  153. Sesame Butter (Tahini)
    103mg (6% AI) in 1 oz
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  154. Canned Red Kidney Beans
    102mg (6% AI) in 1 cup
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  155. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
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  156. Boiled Red Kidney Beans
    101mg (6% AI) in 1 cup
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  157. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
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  158. Sour Red Cherries (Frozen)
    101mg (6% AI) in 1 cup, unthawed
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  159. Abbott Eas Soy Protein Powder
    100mg (6% AI) in 1 scoop
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  160. Port De Salut Cheese
    100mg (6% AI) in 1 oz
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  161. Cooked Artichokes (Globe Or French)
    99mg (6% AI) in 1 cup
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  162. Queso Chihuahua
    98mg (6% AI) in 1 oz
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  163. Lima Beans
    98mg (6% AI) in 1 cup
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  164. Cooked Rutabagas (Neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
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  165. Melon Balls
    97mg (6% AI) in 1 cup, unthawed
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  166. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
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  167. Post Selects Maple Pecan Crunch
    96mg (6% AI) in 3/4 cup (1 NLEA serving)
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  168. Chesire Cheese
    96mg (6% AI) in 1 oz
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  169. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    94mg (6% AI) in 6 fl oz
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  170. Mexican Blend Cheese
    93mg (6% AI) in 1/4 cup shredded
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  171. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
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  172. Tilsit Cheese
    92mg (6% AI) in 1 oz
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  173. Caraway Cheese
    91mg (6% AI) in 1 oz
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  174. Brie Cheese
    89mg (6% AI) in 1 oz
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  175. Leeks
    88mg (6% AI) in 1 cup
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  176. Romano Cheese
    88mg (6% AI) in 1 oz
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  177. Cooked Garden Cress
    88mg (5% AI) in 1 cup
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  178. Brussels Sprouts (Raw)
    87mg (5% AI) in 1 cup
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  179. Lowfat Ricotta
    87mg (5% AI) in 1/2 cup
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  180. Loganberries (Frozen)
    87mg (5% AI) in 1 cup, unthawed
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  181. Post Great Grains Crunchy Pecan Cereal
    86mg (5% AI) in 3/4 cup (1 NLEA serving)
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  182. General Mills Cocoa Puffs
    86mg (5% AI) in 3/4 cup (1 NLEA serving)
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  183. Blueberries
    86mg (5% AI) in 1 cup
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  184. Cooked Lima Beans
    85mg (5% AI) in 1 cup
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  185. Grated Parmesan (Hard)
    84mg (5% AI) in 1 oz
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  186. Mangos
    84mg (5% AI) in 1 cup pieces
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  187. Post Honey Bunches Of Oats With Vanilla Bunches
    83mg (5% AI) in 1 cup (1 NLEA serving)
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  188. Brick Cheese
    83mg (5% AI) in 1 oz
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  189. Pistachio Nuts
    82mg (5% AI) in 1 oz (49 kernels)
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  190. Cooked Leeks
    82mg (5% AI) in 1 leek
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  191. Cantaloupe Melons
    81mg (5% AI) in 1 cup, balls
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  192. Oats Regular And Quick Not Fortified Dry
    81mg (5% AI) in 1 cup
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  193. European Black Currants
    81mg (5% AI) in 1 cup
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  194. Abbott Ensure Plus Ready-to-drink
    81mg (5% AI) in 1 cup
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  195. Breadfruit Nuts (Seeds)
    80mg (5% AI) in 1 oz
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  196. Processed Pimento Cheese
    80mg (5% AI) in 1 slice (3/4 oz)
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  197. Processed Swiss Cheese
    80mg (5% AI) in 1 oz
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  198. Nutritional Shake Mix High Protein Powder
    79mg (5% AI) in 1 tbsp
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  199. Colby Cheese
    79mg (5% AI) in 1 oz
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  200. Roasted Chestnuts
    78mg (5% AI) in 10 kernels
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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