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200 Foods Highest in Omega 3s

Ranked by a 100 gram Serving Size
1600mg Omega 3s = 100% AI
  1. Flaxseed Oil
    53449mg (3341% AI)
    Database: Standard Release (Common) (Source)
  2. Salmon Oil
    37044mg (2315% AI)
    Database: Standard Release (Common) (Source)
  3. Menhaden Oil
    29384mg (1837% AI)
    Database: Standard Release (Common) (Source)
  4. Sardine Oil
    25791mg (1612% AI)
    Database: Standard Release (Common) (Source)
  5. Flax Seeds
    22813mg (1426% AI)
    Database: Standard Release (Common) (Source)
  6. Cod Liver Oil
    19736mg (1234% AI)
    Database: Standard Release (Common) (Source)
  7. Chia Seeds
    17830mg (1114% AI)
    Database: Standard Release (Common) (Source)
  8. Herring Oil
    13403mg (838% AI)
    Database: Standard Release (Common) (Source)
  9. Walnut Oil
    10400mg (650% AI)
    Database: Standard Release (Common) (Source)
  10. Hemp Seeds
    9301mg (581% AI)
    Database: Standard Release (Common) (Source)
  11. Canola Oil
    9137mg (571% AI)
    Database: Standard Release (Common) (Source)
  12. Walnuts
    9080mg (568% AI)
    Database: Standard Release (Common) (Source)
  13. Butternuts (Dried)
    8718mg (545% AI)
    Database: Standard Release (Common) (Source)
  14. Wheat Germ Oil
    6900mg (431% AI)
    Database: Standard Release (Common) (Source)
  15. Soybean Oil
    6789mg (424% AI)
    Database: Standard Release (Common) (Source)
  16. Mustard Oil
    5899mg (369% AI)
    Database: Standard Release (Common) (Source)
  17. Soybean Lecithin
    5136mg (321% AI)
    Database: Standard Release (Common) (Source)
  18. Uncle Sam Cereal
    4302mg (269% AI)
    Database: Standard Release (Common) (Source)
  19. Ground Mustard Seed
    3792mg (237% AI)
    Database: Standard Release (Common) (Source)
  20. Dried Marjoram
    3230mg (202% AI)
    Database: Standard Release (Common) (Source)
  21. Fish Roe (Cooked)
    3127mg (195% AI)
    Database: Standard Release (Common) (Source)
  22. Dried Tarragon
    2955mg (185% AI)
    Database: Standard Release (Common) (Source)
  23. Dried Spearmint
    2792mg (175% AI)
    Database: Standard Release (Common) (Source)
  24. Atlantic Mackerel (Raw)
    2789mg (174% AI)
    Database: Standard Release (Common) (Source)
  25. Black Walnuts (Dried)
    2677mg (167% AI)
    Database: Standard Release (Common) (Source)
  26. Cooked Pacific Herring
    2663mg (166% AI)
    Database: Standard Release (Common) (Source)
  27. Farmed Atlantic Salmon (Raw)
    2628mg (164% AI)
    Database: Standard Release (Common) (Source)
  28. Kippered Herring
    2517mg (157% AI)
    Database: Standard Release (Common) (Source)
  29. Farmed Atlantic Salmon
    2501mg (156% AI)
    Database: Standard Release (Common) (Source)
  30. Coleslaw Salad Dressing
    2471mg (154% AI)
    Database: Standard Release (Common) (Source)
  31. Fish Roe
    2440mg (153% AI)
    Database: Standard Release (Common) (Source)
  32. Atlantic Herring
    2359mg (147% AI)
    Database: Standard Release (Common) (Source)
  33. Thousand Island
    2351mg (147% AI)
    Database: Standard Release (Common) (Source)
  34. Wild Atlantic Salmon (Cooked)
    2314mg (145% AI)
    Database: Standard Release (Common) (Source)
  35. Tomatoseed Oil
    2300mg (144% AI)
    Database: Standard Release (Common) (Source)
  36. Canned Anchovies
    2174mg (136% AI)
    Database: Standard Release (Common) (Source)
  37. Cooked Sablefish
    2149mg (134% AI)
    Database: Standard Release (Common) (Source)
  38. Sesame Seed Dressing
    2000mg (125% AI)
    Database: Standard Release (Common) (Source)
  39. Creamy Poppyseed Salad Dressing
    1989mg (124% AI)
    Database: Standard Release (Common) (Source)
  40. Cooked Whitefish
    1885mg (118% AI)
    Database: Standard Release (Common) (Source)
  41. Vegetable Shortening
    1883mg (118% AI)
    Database: Standard Release (Common) (Source)
  42. Dried Parsley
    1860mg (116% AI)
    Database: Standard Release (Common) (Source)
  43. Cooked Coho Salmon (Wild Moist Heat)
    1818mg (114% AI)
    Database: Standard Release (Common) (Source)
  44. Wild Atlantic Salmon (Raw)
    1806mg (113% AI)
    Database: Standard Release (Common) (Source)
  45. Russian Dressing
    1741mg (109% AI)
    Database: Standard Release (Common) (Source)
  46. Bluefin Tuna (Cooked)
    1714mg (107% AI)
    Database: Standard Release (Common) (Source)
  47. Dried Beechnuts
    1700mg (106% AI)
    Database: Standard Release (Common) (Source)
  48. Natures Path Organic Flax Plus Pumpkin Granola
    1612mg (101% AI)
    Database: Standard Release (Common) (Source)
  49. Rice Bran Oil
    1600mg (100% AI)
    Database: Standard Release (Common) (Source)
  50. Cooked Pacific Oysters
    1584mg (99% AI)
    Database: Standard Release (Common) (Source)
  51. Canned Salmon
    1581mg (99% AI)
    Database: Standard Release (Common) (Source)
  52. Canned Sockeye Salmon (With Skin And Bones)
    1542mg (96% AI)
    Database: Standard Release (Common) (Source)
  53. Anchovies (Raw)
    1533mg (96% AI)
    Database: Standard Release (Common) (Source)
  54. Natures Path Organic Flax Plus Flakes
    1505mg (94% AI)
    Database: Standard Release (Common) (Source)
  55. Margarine
    1500mg (94% AI)
    Database: Standard Release (Common) (Source)
  56. Whitefish (Raw)
    1471mg (92% AI)
    Database: Standard Release (Common) (Source)
  57. Pickled Herring
    1468mg (92% AI)
    Database: Standard Release (Common) (Source)
  58. Ghee (Clarified Butter)
    1447mg (90% AI)
    Database: Standard Release (Common) (Source)
  59. Dry-Roasted Soybeans
    1443mg (90% AI)
    Database: Standard Release (Common) (Source)
  60. Fudge Chocolate With Nuts Prepared-From-Recipe
    1432mg (90% AI)
    Database: Standard Release (Common) (Source)
  61. Cooked Coho Salmon (Farmed)
    1397mg (87% AI)
    Database: Standard Release (Common) (Source)
  62. Canned Sockeye Salmon
    1377mg (86% AI)
    Database: Standard Release (Common) (Source)
  63. Canned Pink Salmon (With Skin And Bones)
    1361mg (85% AI)
    Database: Standard Release (Common) (Source)
  64. Mayonnaise Salad Dressing
    1358mg (85% AI)
    Database: Standard Release (Common) (Source)
  65. Canned Sockeye Salmon (With Bones)
    1339mg (84% AI)
    Database: Standard Release (Common) (Source)
  66. Bluefin Tuna (Raw)
    1337mg (84% AI)
    Database: Standard Release (Common) (Source)
  67. Raw Coho Salmon
    1318mg (82% AI)
    Database: Standard Release (Common) (Source)
  68. Soft Fruit And Nut Squares
    1315mg (82% AI)
    Database: Standard Release (Common) (Source)
  69. Atlantic Mackerel (Cooked)
    1309mg (82% AI)
    Database: Standard Release (Common) (Source)
  70. Pesto
    1276mg (80% AI)
    Database: Standard Release (Common) (Source)
  71. Fudge Vanilla With Nuts
    1270mg (79% AI)
    Database: Standard Release (Common) (Source)
  72. Ground Sage
    1230mg (77% AI)
    Database: Standard Release (Common) (Source)
  73. Cooked Trout
    1218mg (76% AI)
    Database: Standard Release (Common) (Source)
  74. Canned Pink Salmon
    1182mg (74% AI)
    Database: Standard Release (Common) (Source)
  75. Fried Onion Rings
    1179mg (74% AI)
    Database: Standard Release (Common) (Source)
  76. Corn Oil
    1161mg (73% AI)
    Database: Standard Release (Common) (Source)
  77. Cooked Coho Salmon (Wild)
    1111mg (69% AI)
    Database: Standard Release (Common) (Source)
  78. Canned Sardines
    1107mg (69% AI)
    Database: Standard Release (Common) (Source)
  79. Malt-O-Meal Cinnamon Toasters
    1081mg (68% AI)
    Database: Standard Release (Common) (Source)
  80. Dried Rosemary
    1076mg (67% AI)
    Database: Standard Release (Common) (Source)
  81. Cooked Swordfish
    1074mg (67% AI)
    Database: Standard Release (Common) (Source)
  82. Bay Leaves
    1050mg (66% AI)
    Database: Standard Release (Common) (Source)
  83. Cooked Tilefish
    1048mg (66% AI)
    Database: Standard Release (Common) (Source)
  84. Dried Hickorynuts
    1047mg (65% AI)
    Database: Standard Release (Common) (Source)
  85. Cooked Sockeye Salmon
    1016mg (64% AI)
    Database: Standard Release (Common) (Source)
  86. Rendered Chicken Fat
    1000mg (63% AI)
    Database: Standard Release (Common) (Source)
  87. Shortening
    1000mg (63% AI)
    Database: Standard Release (Common) (Source)
  88. Bacon Grease
    995mg (62% AI)
    Database: Standard Release (Common) (Source)
  89. Dry Roasted Pecans
    994mg (62% AI)
    Database: Standard Release (Common) (Source)
  90. Cooked Pompano
    987mg (62% AI)
    Database: Standard Release (Common) (Source)
  91. Pecans
    986mg (62% AI)
    Database: Standard Release (Common) (Source)
  92. Cooked Rainbow Trout
    985mg (62% AI)
    Database: Standard Release (Common) (Source)
  93. Cooked Striped Bass
    967mg (60% AI)
    Database: Standard Release (Common) (Source)
  94. Avocado Oil
    957mg (60% AI)
    Database: Standard Release (Common) (Source)
  95. Cooked Smelt
    944mg (59% AI)
    Database: Standard Release (Common) (Source)
  96. Poultry Seasoning
    944mg (59% AI)
    Database: Standard Release (Common) (Source)
  97. Canned White Tuna (Water Packed)
    931mg (58% AI)
    Database: Standard Release (Common) (Source)
  98. Cooked Sea Bass
    918mg (57% AI)
    Database: Standard Release (Common) (Source)
  99. Cooked Wild Eastern Oysters
    907mg (57% AI)
    Database: Standard Release (Common) (Source)
  100. Cooked Blue Mussels
    896mg (56% AI)
    Database: Standard Release (Common) (Source)
  101. Subway Tuna Sub
    891mg (56% AI)
    Database: Standard Release (Common) (Source)
  102. Rainbow Trout (Raw)
    891mg (56% AI)
    Database: Standard Release (Common) (Source)
  103. Mars Snackfood Us Twix Chocolate Fudge Cookie Bars
    866mg (54% AI)
    Database: Standard Release (Common) (Source)
  104. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    838mg (52% AI)
    Database: Standard Release (Common) (Source)
  105. Dried Spirulina Seaweed
    823mg (51% AI)
    Database: Standard Release (Common) (Source)
  106. Toasted Wheat Germ
    800mg (50% AI)
    Database: Standard Release (Common) (Source)
  107. Nutritional Shake Mix High Protein Powder
    794mg (50% AI)
    Database: Standard Release (Common) (Source)
  108. Raw Pacific Oysters
    792mg (50% AI)
    Database: Standard Release (Common) (Source)
  109. Fontina Cheese
    790mg (49% AI)
    Database: Standard Release (Common) (Source)
  110. Onion Rings
    789mg (49% AI)
    Database: Standard Release (Common) (Source)
  111. Dried Pine Nuts
    787mg (49% AI)
    Database: Standard Release (Common) (Source)
  112. Ground Cloves
    777mg (49% AI)
    Database: Standard Release (Common) (Source)
  113. Red Bell Peppers (Cooked)
    775mg (48% AI)
    Database: Standard Release (Common) (Source)
  114. Sauteed Green Bell Peppers
    770mg (48% AI)
    Database: Standard Release (Common) (Source)
  115. Olive Oil
    761mg (48% AI)
    Database: Standard Release (Common) (Source)
  116. Striped Bass (Raw)
    754mg (47% AI)
    Database: Standard Release (Common) (Source)
  117. Radish Sprouts
    722mg (45% AI)
    Database: Standard Release (Common) (Source)
  118. Fresh Water Bass (Raw)
    718mg (45% AI)
    Database: Standard Release (Common) (Source)
  119. Fish Sandwich With Tartar Sauce And Cheese
    712mg (45% AI)
    Database: Standard Release (Common) (Source)
  120. Hummus (Commercial)
    711mg (44% AI)
    Database: Standard Release (Common) (Source)
  121. Roquefort
    704mg (44% AI)
    Database: Standard Release (Common) (Source)
  122. Breadstick Soft Prepared With Garlic And Parmesan Cheese
    702mg (44% AI)
    Database: Standard Release (Common) (Source)
  123. Teaseed Oil
    700mg (44% AI)
    Database: Standard Release (Common) (Source)
  124. Pink Salmon (Raw)
    687mg (43% AI)
    Database: Standard Release (Common) (Source)
  125. Cayenne Pepper
    660mg (41% AI)
    Database: Standard Release (Common) (Source)
  126. Dried Oregano
    621mg (39% AI)
    Database: Standard Release (Common) (Source)
  127. Nachos With Cheese
    617mg (39% AI)
    Database: Standard Release (Common) (Source)
  128. Canned Shrimp
    608mg (38% AI)
    Database: Standard Release (Common) (Source)
  129. Hydrogenated Soybean And Palm Oil
    604mg (38% AI)
    Database: Standard Release (Common) (Source)
  130. Beef Tallow
    600mg (38% AI)
    Database: Standard Release (Common) (Source)
  131. Plain Graham Crackers
    599mg (37% AI)
    Database: Standard Release (Common) (Source)
  132. Boiled Soybeans (Edamame)
    598mg (37% AI)
    Database: Standard Release (Common) (Source)
  133. Extruded Corn Chips
    597mg (37% AI)
    Database: Standard Release (Common) (Source)
  134. Cooked Sturgeon
    590mg (37% AI)
    Database: Standard Release (Common) (Source)
  135. Fish Sandwich With Tartar Sauce
    588mg (37% AI)
    Database: Standard Release (Common) (Source)
  136. Canned Eastern Oysters
    585mg (37% AI)
    Database: Standard Release (Common) (Source)
  137. Firm Tofu
    582mg (36% AI)
    Database: Standard Release (Common) (Source)
  138. Onion Rings Breaded And Fried
    582mg (36% AI)
    Database: Standard Release (Common) (Source)
  139. Cooked Pollock
    576mg (36% AI)
    Database: Standard Release (Common) (Source)
  140. Cooked Eastern Oysters (Wild)
    575mg (36% AI)
    Database: Standard Release (Common) (Source)
  141. Cooked Eastern Oysters (Farmed)
    558mg (35% AI)
    Database: Standard Release (Common) (Source)
  142. Fried Calamari
    553mg (35% AI)
    Database: Standard Release (Common) (Source)
  143. Sun Country Kretschmer Honey Crunch Wheat Germ
    547mg (34% AI)
    Database: Standard Release (Common) (Source)
  144. Cooked Alaska Pollock
    542mg (34% AI)
    Database: Standard Release (Common) (Source)
  145. Cooked King Mackerel
    538mg (34% AI)
    Database: Standard Release (Common) (Source)
  146. Cooked Whiting
    535mg (33% AI)
    Database: Standard Release (Common) (Source)
  147. Quaker 100% Natural Granola Oats Wheat And Honey
    535mg (33% AI)
    Database: Standard Release (Common) (Source)
  148. Fermented Tofu (Fuyu)
    534mg (33% AI)
    Database: Standard Release (Common) (Source)
  149. Cooked Spiny Lobster
    530mg (33% AI)
    Database: Standard Release (Common) (Source)
  150. Smoked Salmon
    523mg (33% AI)
    Database: Standard Release (Common) (Source)
  151. Chili Powder
    519mg (32% AI)
    Database: Standard Release (Common) (Source)
  152. Blue Crab Cakes
    511mg (32% AI)
    Database: Standard Release (Common) (Source)
  153. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    510mg (32% AI)
    Database: Standard Release (Common) (Source)
  154. Squid (Raw)
    498mg (31% AI)
    Database: Standard Release (Common) (Source)
  155. Queen Crab (Cooked)
    488mg (31% AI)
    Database: Standard Release (Common) (Source)
  156. Raw Eastern Oysters
    483mg (30% AI)
    Database: Standard Release (Common) (Source)
  157. Rendered Bacon Fat
    476mg (30% AI)
    Database: Standard Release (Common) (Source)
  158. Yellow Cake With Chocolate Frosting
    474mg (30% AI)
    Database: Standard Release (Common) (Source)
  159. Stirfried Soybean Sprouts
    472mg (30% AI)
    Database: Standard Release (Common) (Source)
  160. Quesadilla With Chicken
    471mg (29% AI)
    Database: Standard Release (Common) (Source)
  161. Crispy Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    470mg (29% AI)
    Database: Standard Release (Common) (Source)
  162. Lamb Ribs
    460mg (29% AI)
    Database: Standard Release (Common) (Source)
  163. Alaskan King Crab
    459mg (29% AI)
    Database: Standard Release (Common) (Source)
  164. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    456mg (29% AI)
    Database: Standard Release (Common) (Source)
  165. Chocolate Cake With Frosting
    454mg (28% AI)
    Database: Standard Release (Common) (Source)
  166. Paprika
    453mg (28% AI)
    Database: Standard Release (Common) (Source)
  167. Thyme (Fresh)
    447mg (28% AI)
    Database: Standard Release (Common) (Source)
  168. Cooked Walleye Pike
    447mg (28% AI)
    Database: Standard Release (Common) (Source)
  169. Soybean Sprouts
    445mg (28% AI)
    Database: Standard Release (Common) (Source)
  170. Italian Salad Dressing
    441mg (28% AI)
    Database: Standard Release (Common) (Source)
  171. Potatoes Hash Browns Round Pieces Or Patty
    441mg (28% AI)
    Database: Standard Release (Common) (Source)
  172. Peppermint
    435mg (27% AI)
    Database: Standard Release (Common) (Source)
  173. Gruyere Cheese
    433mg (27% AI)
    Database: Standard Release (Common) (Source)
  174. Gjetost Cheese
    429mg (27% AI)
    Database: Standard Release (Common) (Source)
  175. Pork Beerwurst
    420mg (26% AI)
    Database: Standard Release (Common) (Source)
  176. Post Great Grains Banana Nut Crunch
    420mg (26% AI)
    Database: Standard Release (Common) (Source)
  177. Cooked Clams
    420mg (26% AI)
    Database: Standard Release (Common) (Source)
  178. Rosemary
    414mg (26% AI)
    Database: Standard Release (Common) (Source)
  179. Potato French Fried In Vegetable Oil
    408mg (26% AI)
    Database: Standard Release (Common) (Source)
  180. Sesame Butter (Tahini)
    407mg (25% AI)
    Database: Standard Release (Common) (Source)
  181. Cooked Dungeness Crab
    407mg (25% AI)
    Database: Standard Release (Common) (Source)
  182. Chicken Breaded And Fried Boneless Pieces Plain
    401mg (25% AI)
    Database: Standard Release (Common) (Source)
  183. Soychips
    398mg (25% AI)
    Database: Standard Release (Common) (Source)
  184. Snacks Potato Chips Lightly Salted
    394mg (25% AI)
    Database: Standard Release (Common) (Source)
  185. Gouda Cheese
    394mg (25% AI)
    Database: Standard Release (Common) (Source)
  186. Dried Eggs
    393mg (25% AI)
    Database: Standard Release (Common) (Source)
  187. Yellow Mustard
    391mg (24% AI)
    Database: Standard Release (Common) (Source)
  188. Processed Pimento Cheese
    382mg (24% AI)
    Database: Standard Release (Common) (Source)
  189. Octopus (Cooked)
    382mg (24% AI)
    Database: Standard Release (Common) (Source)
  190. Queen Crab (Raw)
    381mg (24% AI)
    Database: Standard Release (Common) (Source)
  191. Kale
    378mg (24% AI)
    Database: Standard Release (Common) (Source)
  192. Grilled Chicken In Tortilla With Lettuce Cheese And Ranch Sauce
    377mg (24% AI)
    Database: Standard Release (Common) (Source)
  193. Low-Sodium Cheddar Cheese
    376mg (24% AI)
    Database: Standard Release (Common) (Source)
  194. Mozzarella
    372mg (23% AI)
    Database: Standard Release (Common) (Source)
  195. Cooked Kale
    371mg (23% AI)
    Database: Standard Release (Common) (Source)
  196. Whipped Butter (Salted)
    363mg (23% AI)
    Database: Standard Release (Common) (Source)
  197. Sesame Seeds (Toasted)
    363mg (23% AI)
    Database: Standard Release (Common) (Source)
  198. Raw Sesame Butter (Tahini)
    363mg (23% AI)
    Database: Standard Release (Common) (Source)
  199. Edamame
    361mg (23% AI)
    Database: Standard Release (Common) (Source)
  200. Praline Prepared-From-Recipe
    355mg (22% AI)
    Database: Standard Release (Common) (Source)
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