Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Foods Highest in Omega 3s

200 results
Name
Omega 3s
Data source
1
Flaxseed Oil (Oil, flaxseed, cold pressed) 100 grams
53.449g (3341% AI)
Standard Release (Common)
2
Oil, flaxseed, contains added sliced flaxseed 100 grams
49.007g (3063% AI)
Standard Release
3
Salmon Oil (Fish oil, salmon) 100 grams
34.246g (2140% AI)
Standard Release (Common)
4
Oil, bearded seal (Oogruk) (Alaska Native) 100 grams
27.7g (1731% AI)
Standard Release
5
Menhaden Oil (Fish oil, menhaden) 100 grams
26.645g (1665% AI)
Standard Release (Common)
6
Flax Seeds (Seeds, flaxseed) 100 grams
22.813g (1426% AI)
Standard Release (Common)
7
Sardine Oil (Fish oil, sardine) 100 grams
22.766g (1423% AI)
Standard Release (Common)
8
Cod Liver Oil (Fish oil, cod liver) 100 grams
18.801g (1175% AI)
Standard Release (Common)
9
Chia Seeds (Seeds, chia seeds, dried) 100 grams
17.83g (1114% AI)
Standard Release (Common)
10
Oil, spotted seal (Alaska Native) 100 grams
13.89g (868% AI)
Standard Release
11
Herring Oil (Fish oil, herring) 100 grams
11.098g (694% AI)
Standard Release (Common)
12
Walnut Oil (Oil, walnut) 100 grams
10.4g (650% AI)
Standard Release (Common)
13
Canola Oil (Oil, canola) 100 grams
9.137g (571% AI)
Standard Release (Common)
14
Walnuts (Nuts, walnuts, english) 100 grams
9.08g (568% AI)
Standard Release (Common)
15
Butternuts (Dried) (Nuts, butternuts, dried) 100 grams
8.718g (545% AI)
Standard Release (Common)
16
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 100 grams
8.684g (543% AI)
Standard Release (Common)
17
Nuts, walnuts, dry roasted, with salt added 100 grams
8.493g (531% AI)
Standard Release
18
Falcon Trading Company Inc. - Nuts & Seeds Organic Fancy Walnuts 100 grams Brand: Falcon Trading Company Inc.
8.333g (521% AI)
Branded Food
19
Falcon Trading Company Inc. - Nuts & Seeds Organic Fancy Walnuts (Nuts & Seeds Organic Fancy Walnuts) 100 grams Brand: Falcon Trading Company Inc.
8.333g (521% AI)
Branded Food
20
Oil, beluga, whale (Alaska Native) 100 grams
8.33g (521% AI)
Standard Release
21
The Coromega Company, Inc. - Oil Blend Super Food (Oil Blend Super Food) 100 grams Brand: The Coromega Company, Inc.
7.8g (488% AI)
Branded Food
22
The Coromega Company Inc. - Oil Blend Super Food 100 grams Brand: The Coromega Company Inc.
7.8g (488% AI)
Branded Food
23
The Coromega Company, Inc. - Superfood Oil Blend (Superfood Oil Blend) 100 grams Brand: The Coromega Company, Inc.
7.8g (488% AI)
Branded Food
24
Oil, PAM cooking spray, original 100 grams
7.19g (449% AI)
Standard Release
25
Oil, industrial, soy, refined, for woks and light frying 100 grams
6.912g (432% AI)
Standard Release
26
Wheat Germ Oil (Oil, wheat germ) 100 grams
6.9g (431% AI)
Standard Release (Common)
27
Soybean Oil (Oil, soybean, salad or cooking) 100 grams
6.789g (424% AI)
Standard Release (Common)
28
Fish, caviar, black and red, granular 100 grams
6.77g (423% AI)
Standard Release
29
Walnuts Honey Roasted 100 grams
6.615g (413% AI)
FNDDS
30
USDA Commodity Food Oil Vegetable Soybean Refined (Oil, vegetable, soybean, refined) 100 grams
6.537g (409% AI)
Standard Release
31
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 100 grams
6.397g (400% AI)
Standard Release
32
Oil, industrial, canola for salads, woks and light frying 100 grams
6.34g (396% AI)
Standard Release
33
Oil, cooking and salad, ENOVA, 80% diglycerides 100 grams
6.239g (390% AI)
Standard Release
34
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 100 grams
6.184g (387% AI)
Standard Release
35
Mustard Oil (Oil, mustard) 100 grams
5.899g (369% AI)
Standard Release (Common)
36
Oil, corn and canola 100 grams
5.798g (362% AI)
Standard Release
37
Salad dressing, mayonnaise, regular 100 grams
5.338g (334% AI)
Standard Release
38
Soybean Lecithin (Oil, soybean lecithin) 100 grams
5.136g (321% AI)
Standard Release (Common)
39
Vegetable Oil Nfs 100 grams
5.071g (317% AI)
FNDDS
40
Herring Dried Salted 100 grams
5.044g (315% AI)
FNDDS
41
Margarine, regular, 80% fat, composite, tub, without salt 100 grams
5.031g (314% AI)
Standard Release
42
Fish, mackerel, salted 100 grams
4.975g (311% AI)
Standard Release
43
Mayonnaise dressing, no cholesterol 100 grams
4.97g (311% AI)
Standard Release
44
Margarine, regular, 80% fat, composite, tub, with salt 100 grams
4.685g (293% AI)
Standard Release
45
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 100 grams
4.685g (293% AI)
Standard Release
46
Salad Dressing NFS For Sandwiches 100 grams
4.649g (291% AI)
FNDDS
47
Salad dressing, mayonnaise, imitation, soybean without cholesterol 100 grams
4.6g (288% AI)
Standard Release
48
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 100 grams
4.302g (269% AI)
Standard Release (Common)
49
Salad dressing, mayonnaise, soybean oil, without salt 100 grams
4.2g (263% AI)
Standard Release
50
Sardines Dried 100 grams
4.17g (261% AI)
FNDDS
51
Shortening bread, soybean (hydrogenated) and cottonseed 100 grams
4g (250% AI)
Standard Release
52
Salad dressing, peppercorn dressing, commercial, regular 100 grams
3.861g (241% AI)
Standard Release
53
Salad dressing, caesar dressing, regular 100 grams
3.853g (241% AI)
Standard Release
54
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 100 grams
3.837g (240% AI)
Standard Release
55
Ground Mustard Seed (Spices, mustard seed, ground) 100 grams
3.792g (237% AI)
Standard Release (Common)
56
Sauce, horseradish 100 grams
3.416g (214% AI)
Standard Release
57
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 100 grams
3.385g (212% AI)
Standard Release
58
Salad dressing, ranch dressing, regular 100 grams
3.281g (205% AI)
Standard Release
59
Dried Marjoram (Spices, marjoram, dried) 100 grams
3.23g (202% AI)
Standard Release (Common)
60
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light 100 grams
3.198g (200% AI)
Standard Release
61
Salad dressing, blue or roquefort cheese dressing, commercial, regular 100 grams
3.196g (200% AI)
Standard Release
62
Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed 100 grams
3.19g (199% AI)
Standard Release
63
Oil Or Table Fat Nfs 100 grams
3.173g (198% AI)
FNDDS
64
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 100 grams
3.112g (195% AI)
Standard Release (Common)
65
Peanut butter with omega-3, creamy 100 grams
3.094g (193% AI)
Standard Release
66
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) 100 grams
3.086g (193% AI)
Standard Release
67
Salad dressing, mayonnaise, soybean and safflower oil, with salt 100 grams
3g (188% AI)
Standard Release
68
Roe Shad Cooked 100 grams
2.969g (186% AI)
FNDDS
69
Dried Tarragon (Spices, tarragon, dried) 100 grams
2.955g (185% AI)
Standard Release (Common)
70
Margarine-like, vegetable oil spread, stick or tub, sweetened 100 grams
2.93g (183% AI)
Standard Release
71
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 100 grams
2.929g (183% AI)
Standard Release
72
Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed 100 grams
2.8g (175% AI)
Standard Release
73
Dried Spearmint (Spearmint, dried) 100 grams
2.792g (175% AI)
Standard Release (Common)
74
Salad dressing, french dressing, commercial, regular 100 grams
2.783g (174% AI)
Standard Release
75
Mackerel Baked Or Broiled Fat Not Added In Cooking 100 grams
2.766g (173% AI)
FNDDS
76
Salad dressing, french dressing, commercial, regular, without salt 100 grams
2.737g (171% AI)
Standard Release
77
French Or Catalina Dressing 100 grams
2.737g (171% AI)
FNDDS
78
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 100 grams
2.735g (171% AI)
Standard Release
79
Salad dressing, green goddess, regular 100 grams
2.73g (171% AI)
Standard Release
80
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 100 grams
2.715g (170% AI)
Standard Release
81
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt 100 grams
2.715g (170% AI)
Standard Release
82
Margarine Like Spread Whipped Tub Salted 100 grams
2.704g (169% AI)
FNDDS
83
Dip Nfs 100 grams
2.703g (169% AI)
FNDDS
84
Dill Dip Regular 100 grams
2.703g (169% AI)
FNDDS
85
Ranch Dip Regular 100 grams
2.703g (169% AI)
FNDDS
86
Vegetable Dip Regular 100 grams
2.703g (169% AI)
FNDDS
87
Honey Mustard Salad Dressing (Salad dressing, honey mustard, regular) 100 grams
2.697g (169% AI)
Standard Release (Common)
88
Mackerel Baked Or Broiled Fat Added In Cooking 100 grams
2.686g (168% AI)
FNDDS
89
Chipotle Dip Regular 100 grams
2.685g (168% AI)
FNDDS
90
Mackerel Cooked Ns As To Cooking Method 100 grams
2.685g (168% AI)
FNDDS
91
Oil, industrial, soy, low linolenic 100 grams
2.678g (167% AI)
Standard Release
92
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 100 grams
2.677g (167% AI)
Standard Release (Common)
93
Margarine-like, vegetable oil spread, 60% fat, tub, with salt 100 grams
2.676g (167% AI)
Standard Release
94
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 100 grams
2.676g (167% AI)
Standard Release
95
Margarine-Like Spread Liquid Salted 100 grams
2.645g (165% AI)
FNDDS
96
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 100 grams
2.645g (165% AI)
Standard Release
97
Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D 100 grams
2.645g (165% AI)
Standard Release
98
Margarine-like, margarine-butter blend, soybean oil and butter 100 grams
2.638g (165% AI)
Standard Release
99
Oil, soybean, salad or cooking, (partially hydrogenated) 100 grams
2.6g (163% AI)
Standard Release
100
Puff pastry, frozen, ready-to-bake, baked 100 grams
2.588g (162% AI)
Standard Release
101
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 100 grams
2.511g (157% AI)
Standard Release (Common)
102
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 100 grams
2.507g (157% AI)
Standard Release (Common)
103
Fish, shad, american, raw 100 grams
2.491g (156% AI)
Standard Release
104
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 100 grams
2.485g (155% AI)
Standard Release
105
Coleslaw Salad Dressing (Salad dressing, coleslaw) 100 grams
2.471g (154% AI)
Standard Release (Common)
106
Vegetable Oil-Butter Spread Stick Salted 100 grams
2.452g (153% AI)
FNDDS
107
Fish Roe (Fish, roe, mixed species, raw) 100 grams
2.428g (152% AI)
Standard Release (Common)
108
Toppings, nuts in syrup 100 grams
2.42g (151% AI)
Standard Release
109
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 100 grams
2.414g (151% AI)
Standard Release
110
Margarine Spread Approximately 48% Fat Tub (Margarine Spread, 40-49% fat, tub) 100 grams
2.388g (149% AI)
Standard Release
111
Thousand Island Salad Dressing (Salad dressing, thousand island, commercial, regular) 100 grams
2.351g (147% AI)
Standard Release (Common)
112
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 100 grams
2.345g (147% AI)
Standard Release (Common)
113
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 100 grams
2.317g (145% AI)
Standard Release (Common)
114
Salad dressing, bacon and tomato 100 grams
2.304g (144% AI)
Standard Release
115
Tomatoseed Oil (Oil, tomatoseed) 100 grams
2.3g (144% AI)
Standard Release (Common)
116
Sauce, pesto, CLASSICO, basil pesto, ready-to-serve 100 grams
2.296g (144% AI)
Standard Release
117
Smelt, dried (Alaska Native) 100 grams
2.27g (142% AI)
Standard Release
118
Fish, salmon, chinook, raw 100 grams
2.253g (141% AI)
Standard Release
119
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS 100 grams
2.231g (139% AI)
Standard Release
120
Kippered Herring (Fish, herring, Atlantic, kippered) 100 grams
2.224g (139% AI)
Standard Release (Common)
121
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 100 grams
2.208g (138% AI)
Standard Release (Common)
122
Shortening, special purpose for cakes and frostings, soybean (hydrogenated) 100 grams
2.201g (138% AI)
Standard Release
123
Oil, industrial, canola, high oleic 100 grams
2.2g (138% AI)
Standard Release
124
Margarine,spread, 35-39% fat, tub 100 grams
2.2g (138% AI)
Standard Release
125
Mackerel Raw 100 grams
2.199g (137% AI)
FNDDS
126
Vegetable Chips 100 grams
2.179g (136% AI)
FNDDS
127
Spinach Dip Regular 100 grams
2.144g (134% AI)
FNDDS
128
Mackerel Coated Baked Or Broiled Fat Not Added In Cooking 100 grams
2.144g (134% AI)
FNDDS
129
Fish, salmon, coho (silver), raw (Alaska Native) 100 grams
2.143g (134% AI)
Standard Release
130
Mayonnaise, reduced-calorie or diet, cholesterol-free 100 grams
2.128g (133% AI)
Standard Release
131
Snacks, vegetable chips, made from garden vegetables 100 grams
2.127g (133% AI)
Standard Release
132
Onion Dip Regular 100 grams
2.115g (132% AI)
FNDDS
133
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 100 grams
2.096g (131% AI)
Standard Release (Common)
134
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 100 grams
2.085g (130% AI)
Standard Release (Common)
135
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick 100 grams
2.075g (130% AI)
Standard Release
136
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 100 grams
2.07g (129% AI)
Standard Release
137
Fish, sablefish, smoked 100 grams
2.058g (129% AI)
Standard Release
138
Mackerel Coated Baked Or Broiled Fat Added In Cooking 100 grams
2.05g (128% AI)
FNDDS
139
Herring Baked Or Broiled Fat Not Added In Cooking 100 grams
2.048g (128% AI)
FNDDS
140
Mayonnaise, made with tofu 100 grams
2.042g (128% AI)
Standard Release
141
Margarine (Unsalted) (Margarine, regular, 80% fat, composite, stick, without salt) 100 grams
2.04g (128% AI)
Standard Release (Common)
142
Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D 100 grams
2.04g (128% AI)
Standard Release
143
Fish, salmon, chinook, cooked, dry heat 100 grams
2.033g (127% AI)
Standard Release
144
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 100 grams
2.025g (127% AI)
Standard Release
145
Tofu, dried-frozen (koyadofu) 100 grams
2.024g (127% AI)
Standard Release
146
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 100 grams
2.024g (127% AI)
Standard Release
147
Noodles, flat, crunchy, Chinese restaurant 100 grams
2.018g (126% AI)
Standard Release
148
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 100 grams
2.006g (125% AI)
Standard Release
149
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 100 grams
2.003g (125% AI)
Standard Release (Common)
150
Coleslaw Dressing 100 grams
2g (125% AI)
FNDDS
151
Cheese With Nuts 100 grams
2g (125% AI)
FNDDS
152
Sesame Seed Dressing (Salad dressing, sesame seed dressing, regular) 100 grams
2g (125% AI)
Standard Release (Common)
153
Tuna Fresh Smoked 100 grams
1.991g (124% AI)
FNDDS
154
Mackerel Smoked 100 grams
1.991g (124% AI)
FNDDS
155
Creamy Poppyseed Salad Dressing (Salad dressing, poppyseed, creamy) 100 grams
1.989g (124% AI)
Standard Release (Common)
156
Herring Cooked Ns As To Cooking Method 100 grams
1.988g (124% AI)
FNDDS
157
Herring Baked Or Broiled Fat Added In Cooking 100 grams
1.988g (124% AI)
FNDDS
158
Margarine-like spread, BENECOL Light Spread 100 grams
1.976g (124% AI)
Standard Release
159
Barracuda Baked Or Broiled Fat Not Added In Cooking 100 grams
1.97g (123% AI)
FNDDS
160
Barracuda Steamed Or Poached 100 grams
1.967g (123% AI)
FNDDS
161
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 100 grams
1.963g (123% AI)
Standard Release
162
Margarine, regular, 80% fat, composite, stick, with salt 100 grams
1.963g (123% AI)
Standard Release
163
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 100 grams
1.963g (123% AI)
Standard Release
164
Apple Chips 100 grams
1.961g (123% AI)
FNDDS
165
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 100 grams
1.942g (121% AI)
Standard Release
166
Barracuda Cooked Ns As To Cooking Method 100 grams
1.913g (120% AI)
FNDDS
167
Barracuda Baked Or Broiled Fat Added In Cooking 100 grams
1.913g (120% AI)
FNDDS
168
Sandwich spread, with chopped pickle, regular, unspecified oils 100 grams
1.9g (119% AI)
Standard Release
169
Salad dressing, french, home recipe 100 grams
1.9g (119% AI)
Standard Release
170
Spinach And Artichoke Dip 100 grams
1.895g (118% AI)
FNDDS
171
Vegetable Shortening (Shortening, vegetable, household, composite) 100 grams
1.883g (118% AI)
Standard Release (Common)
172
Mackerel Coated Fried 100 grams
1.88g (118% AI)
FNDDS
173
Squid Dried 100 grams
1.861g (116% AI)
FNDDS
174
Dried Parsley (Spices, parsley, dried) 100 grams
1.86g (116% AI)
Standard Release (Common)
175
Artichoke Dip 100 grams
1.846g (115% AI)
FNDDS
176
Seafood Dip 100 grams
1.84g (115% AI)
FNDDS
177
Fruit Salad Excluding Citrus Fruits With Salad Dressing Or Mayonnaise 100 grams
1.835g (115% AI)
FNDDS
178
Fish, herring, Pacific, raw 100 grams
1.83g (114% AI)
Standard Release
179
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 100 grams
1.821g (114% AI)
Standard Release (Common)
180
Fruit Salad Including Citrus Fruits With Salad Dressing Or Mayonnaise 100 grams
1.796g (112% AI)
FNDDS
181
Oil, oat 100 grams
1.79g (112% AI)
Standard Release
182
Nuts, formulated, wheat-based, all flavors except macadamia, without salt 100 grams
1.777g (111% AI)
Standard Release
183
Fish, salmon, chum, dried (Alaska Native) 100 grams
1.775g (111% AI)
Standard Release
184
Cake Or Cupcake Carrot Without Icing Or Filling 100 grams
1.772g (111% AI)
FNDDS
185
Cake Or Cupcake Banana Without Icing Or Filling 100 grams
1.769g (111% AI)
FNDDS
186
Salmon Dried 100 grams
1.757g (110% AI)
FNDDS
187
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 100 grams
1.754g (110% AI)
Standard Release
188
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour 100 grams
1.751g (109% AI)
Standard Release
189
Udi's, Gluten Free, Whole Grain Dinner Rolls 100 grams
1.751g (109% AI)
Standard Release
190
Margarine-like spread with yogurt, approximately 40% fat, tub, with salt 100 grams
1.75g (109% AI)
Standard Release
191
Sauce, pesto, ready-to-serve, shelf stable 100 grams
1.749g (109% AI)
Standard Release
192
Margarine-like, vegetable oil spread, 60% fat, stick, with salt 100 grams
1.748g (109% AI)
Standard Release
193
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 100 grams
1.748g (109% AI)
Standard Release
194
Russian Dressing (Salad dressing, russian dressing) 100 grams
1.741g (109% AI)
Standard Release (Common)
195
Cake Or Cupcake Nut Without Icing Or Filling 100 grams
1.74g (109% AI)
FNDDS
196
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) 100 grams
1.74g (109% AI)
Standard Release
197
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 100 grams
1.733g (108% AI)
Standard Release
198
Fruit Salad Excluding Citrus Fruits With Marshmallows 100 grams
1.727g (108% AI)
FNDDS
199
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 100 grams
1.723g (108% AI)
Standard Release (Common)
200
Pie Toll House Chocolate Chip 100 grams
1.717g (107% AI)
FNDDS