200 Foods Highest in Omega 3s
Ranked by a 100 gram Serving Size
1600mg Omega 3s = 100% AI
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Flaxseed Oil
(Oil Flaxseed Cold Pressed)
53449mg
(3341% AI)
Database: Standard Release (Common)
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Salmon Oil
(Fish Oil Salmon)
37044mg
(2315% AI)
Database: Standard Release (Common)
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Menhaden Oil
(Fish Oil Menhaden)
29384mg
(1837% AI)
Database: Standard Release (Common)
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Sardine Oil
(Fish Oil Sardine)
25791mg
(1612% AI)
Database: Standard Release (Common)
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Flax Seeds
(Seeds Flaxseed)
22813mg
(1426% AI)
Database: Standard Release (Common)
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Cod Liver Oil
(Fish Oil Cod Liver)
19736mg
(1234% AI)
Database: Standard Release (Common)
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Chia Seeds
(Seeds Chia Seeds Dried)
17830mg
(1114% AI)
Database: Standard Release (Common)
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Herring Oil
(Fish Oil Herring)
13403mg
(838% AI)
Database: Standard Release (Common)
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Walnut Oil
(Oil Walnut)
10400mg
(650% AI)
Database: Standard Release (Common)
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Hemp Seeds
(Seeds Hemp Seed Hulled)
9301mg
(581% AI)
Database: Standard Release (Common)
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Canola Oil
(Oil Canola)
9137mg
(571% AI)
Database: Standard Release (Common)
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Walnuts
(Nuts Walnuts English)
9080mg
(568% AI)
Database: Standard Release (Common)
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Soybean Oil
(Oil Soybean Salad Or Cooking)
6789mg
(424% AI)
Database: Standard Release (Common)
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Mustard Oil
(Oil Mustard)
5899mg
(369% AI)
Database: Standard Release (Common)
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Uncle Sam Cereal
(Cereals Ready-To-Eat Uncle Sam Cereal)
4302mg
(269% AI)
Database: Standard Release (Common)
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Dried Marjoram
(Spices Marjoram Dried)
3230mg
(202% AI)
Database: Standard Release (Common)
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Fish Roe (Cooked)
(Fish Roe Mixed Species Cooked Dry Heat)
3127mg
(195% AI)
Database: Standard Release (Common)
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Dried Tarragon
(Spices Tarragon Dried)
2955mg
(185% AI)
Database: Standard Release (Common)
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Kippered Herring
(Fish Herring Atlantic Kippered)
2517mg
(157% AI)
Database: Standard Release (Common)
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Fish Roe
(Fish Roe Mixed Species Raw)
2440mg
(153% AI)
Database: Standard Release (Common)
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Atlantic Herring
(Fish Herring Atlantic Cooked Dry Heat)
2359mg
(147% AI)
Database: Standard Release (Common)
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Thousand Island
(Salad Dressing Thousand Island Commercial Regular)
2351mg
(147% AI)
Database: Standard Release (Common)
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Canned Anchovies
(Fish Anchovy European Canned In Oil Drained Solids)
2174mg
(136% AI)
Database: Standard Release (Common)
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Cooked Sablefish
(Fish Sablefish Cooked Dry Heat)
2149mg
(134% AI)
Database: Standard Release (Common)
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Sesame Seed Dressing
(Salad Dressing Sesame Seed Dressing Regular)
2000mg
(125% AI)
Database: Standard Release (Common)
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Cooked Whitefish
(Fish Whitefish Mixed Species Cooked Dry Heat)
1885mg
(118% AI)
Database: Standard Release (Common)
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Vegetable Shortening
(Shortening Vegetable Household Composite)
1883mg
(118% AI)
Database: Standard Release (Common)
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Dried Parsley
(Spices Parsley Dried)
1860mg
(116% AI)
Database: Standard Release (Common)
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Russian Dressing
(Salad Dressing Russian Dressing)
1741mg
(109% AI)
Database: Standard Release (Common)
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Dried Beechnuts
(Nuts Beechnuts Dried)
1700mg
(106% AI)
Database: Standard Release (Common)
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Rice Bran Oil
(Oil Rice Bran)
1600mg
(100% AI)
Database: Standard Release (Common)
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Canned Salmon
(Fish Salmon Sockeye Canned Drained Solids)
1581mg
(99% AI)
Database: Standard Release (Common)
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Anchovies (Raw)
(Fish Anchovy European Raw)
1533mg
(96% AI)
Database: Standard Release (Common)
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Margarine
(Margarine Regular Hard Soybean (Hydrogenated))
1500mg
(94% AI)
Database: Standard Release (Common)
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Whitefish (Raw)
(Fish Whitefish Mixed Species Raw)
1471mg
(92% AI)
Database: Standard Release (Common)
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Pickled Herring
(Fish Herring Atlantic Pickled)
1468mg
(92% AI)
Database: Standard Release (Common)
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Canned Sockeye Salmon
(Salmon Sockeye Canned Drained Solids Without Skin And Bones)
1377mg
(86% AI)
Database: Standard Release (Common)
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Raw Coho Salmon
(Fish Salmon Coho Farmed Raw)
1318mg
(82% AI)
Database: Standard Release (Common)
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Pesto
(Sauce Pesto Ready-To-Serve Refrigerated)
1276mg
(80% AI)
Database: Standard Release (Common)
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Ground Sage
(Spices Sage Ground)
1230mg
(77% AI)
Database: Standard Release (Common)
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Cooked Trout
(Fish Trout Rainbow Wild Cooked Dry Heat)
1218mg
(76% AI)
Database: Standard Release (Common)
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Canned Pink Salmon
(Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
1182mg
(74% AI)
Database: Standard Release (Common)
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Fried Onion Rings
(Applebee's Crunchy Onion Rings)
1179mg
(74% AI)
Database: Standard Release (Common)
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Corn Oil
(Oil Corn Industrial And Retail All Purpose Salad Or Cooking)
1161mg
(73% AI)
Database: Standard Release (Common)
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Canned Sardines
(Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
1107mg
(69% AI)
Database: Standard Release (Common)
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Dried Rosemary
(Spices Rosemary Dried)
1076mg
(67% AI)
Database: Standard Release (Common)
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Cooked Swordfish
(Fish Swordfish Cooked Dry Heat)
1074mg
(67% AI)
Database: Standard Release (Common)
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Bay Leaves
(Spices Bay Leaf)
1050mg
(66% AI)
Database: Standard Release (Common)
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Cooked Tilefish
(Fish Tilefish Cooked Dry Heat)
1048mg
(66% AI)
Database: Standard Release (Common)
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Shortening
(Shortening Industrial Lard And Vegetable Oil)
1000mg
(63% AI)
Database: Standard Release (Common)
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Bacon Grease
(Animal Fat Bacon Grease)
995mg
(62% AI)
Database: Standard Release (Common)
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Dry Roasted Pecans
(Nuts Pecans Dry Roasted Without Salt Added)
994mg
(62% AI)
Database: Standard Release (Common)
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Cooked Pompano
(Fish Pompano Florida Cooked Dry Heat)
987mg
(62% AI)
Database: Standard Release (Common)
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Pecans
(Nuts Pecans)
986mg
(62% AI)
Database: Standard Release (Common)
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Cooked Rainbow Trout
(Fish Trout Rainbow Farmed Cooked Dry Heat)
985mg
(62% AI)
Database: Standard Release (Common)
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Avocado Oil
(Oil Avocado)
957mg
(60% AI)
Database: Standard Release (Common)
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Cooked Smelt
(Fish Smelt Rainbow Cooked Dry Heat)
944mg
(59% AI)
Database: Standard Release (Common)
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Cooked Sea Bass
(Fish Sea Bass Mixed Species Cooked Dry Heat)
918mg
(57% AI)
Database: Standard Release (Common)
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Cooked Blue Mussels
(Mollusks Mussel Blue Cooked Moist Heat)
896mg
(56% AI)
Database: Standard Release (Common)
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Subway Tuna Sub
(Subway Tuna Sub On White Bread With Lettuce And Tomato)
891mg
(56% AI)
Database: Standard Release (Common)
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Toasted Wheat Germ
(Cereals Ready-To-Eat Wheat Germ Toasted Plain)
800mg
(50% AI)
Database: Standard Release (Common)
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Onion Rings
(Onion Rings Breaded Par Fried Frozen Prepared Heated In Oven)
789mg
(49% AI)
Database: Standard Release (Common)
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Dried Pine Nuts
(Nuts Pine Nuts Pinyon Dried)
787mg
(49% AI)
Database: Standard Release (Common)
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Ground Cloves
(Spices Cloves Ground)
777mg
(49% AI)
Database: Standard Release (Common)
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Olive Oil
(Oil Olive Salad Or Cooking)
761mg
(48% AI)
Database: Standard Release (Common)
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Radish Sprouts
(Radish Seeds Sprouted Raw)
722mg
(45% AI)
Database: Standard Release (Common)
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Roquefort
(Cheese Roquefort)
704mg
(44% AI)
Database: Standard Release (Common)
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Teaseed Oil
(Oil Teaseed)
700mg
(44% AI)
Database: Standard Release (Common)
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Cayenne Pepper
(Spices Pepper Red Or Cayenne)
660mg
(41% AI)
Database: Standard Release (Common)
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Dried Oregano
(Spices Oregano Dried)
621mg
(39% AI)
Database: Standard Release (Common)
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Canned Shrimp
(Crustaceans Shrimp Mixed Species Canned)
608mg
(38% AI)
Database: Standard Release (Common)
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Beef Tallow
(Fat Beef Tallow)
600mg
(38% AI)
Database: Standard Release (Common)
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Plain Graham Crackers
(Cookies Graham Crackers Plain Or Honey (Includes Cinnamon))
599mg
(37% AI)
Database: Standard Release (Common)
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Extruded Corn Chips
(Snacks Corn-Based Extruded Chips Unsalted)
597mg
(37% AI)
Database: Standard Release (Common)
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Cooked Sturgeon
(Fish Sturgeon Mixed Species Cooked Dry Heat)
590mg
(37% AI)
Database: Standard Release (Common)
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Firm Tofu
(Tofu Raw Firm Prepared With Calcium Sulfate)
582mg
(36% AI)
Database: Standard Release (Common)
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Cooked Pollock
(Fish Pollock Atlantic Cooked Dry Heat)
576mg
(36% AI)
Database: Standard Release (Common)
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Fried Calamari
(Mollusks Squid Mixed Species Cooked Fried)
553mg
(35% AI)
Database: Standard Release (Common)
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Cooked Alaska Pollock
(Fish Pollock Alaska Cooked Dry Heat (May Contain Additives To Retain Moisture))
542mg
(34% AI)
Database: Standard Release (Common)
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Cooked Whiting
(Fish Whiting Mixed Species Cooked Dry Heat)
535mg
(33% AI)
Database: Standard Release (Common)
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Cooked Spiny Lobster
(Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
530mg
(33% AI)
Database: Standard Release (Common)
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Smoked Salmon
(Fish Salmon Chinook Smoked)
523mg
(33% AI)
Database: Standard Release (Common)
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Chili Powder
(Spices Chili Powder)
519mg
(32% AI)
Database: Standard Release (Common)
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Blue Crab Cakes
(Crustaceans Crab Blue Crab Cakes Home Recipe)
511mg
(32% AI)
Database: Standard Release (Common)
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Squid (Raw)
(Mollusks Squid Mixed Species Raw)
498mg
(31% AI)
Database: Standard Release (Common)
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Queen Crab (Cooked)
(Crustaceans Crab Queen Cooked Moist Heat)
488mg
(31% AI)
Database: Standard Release (Common)
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Lamb Ribs
(Lamb Rib Separable Lean And Fat Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
460mg
(29% AI)
Database: Standard Release (Common)
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Alaskan King Crab
(Crustaceans Crab Alaska King Cooked Moist Heat)
459mg
(29% AI)
Database: Standard Release (Common)
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Chocolate Cake With Frosting
(Cake Chocolate Commercially Prepared With Chocolate Frosting In-Store Bakery)
454mg
(28% AI)
Database: Standard Release (Common)
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Paprika
(Spices Paprika)
453mg
(28% AI)
Database: Standard Release (Common)
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Soybean Sprouts
(Soybeans Mature Seeds Sprouted Raw)
445mg
(28% AI)
Database: Standard Release (Common)
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Italian Salad Dressing
(Salad Dressing Italian Dressing Commercial Reduced Fat)
441mg
(28% AI)
Database: Standard Release (Common)
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Peppermint
(Peppermint Fresh)
435mg
(27% AI)
Database: Standard Release (Common)
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Pork Beerwurst
(Beerwurst Beer Salami Pork)
420mg
(26% AI)
Database: Standard Release (Common)
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Cooked Clams
(Mollusks Clam Mixed Species Cooked Moist Heat)
420mg
(26% AI)
Database: Standard Release (Common)
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Rosemary
(Rosemary Fresh)
414mg
(26% AI)
Database: Standard Release (Common)
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Sesame Butter (Tahini)
(Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type))
407mg
(25% AI)
Database: Standard Release (Common)
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Soychips
(Snacks Soy Chips Or Crisps Salted)
398mg
(25% AI)
Database: Standard Release (Common)
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Gouda Cheese
(Cheese Gouda)
394mg
(25% AI)
Database: Standard Release (Common)
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Dried Eggs
(Egg Whole Dried)
393mg
(25% AI)
Database: Standard Release (Common)
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Yellow Mustard
(Mustard Prepared Yellow)
391mg
(24% AI)
Database: Standard Release (Common)
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Octopus (Cooked)
(Mollusks Octopus Common Cooked Moist Heat)
382mg
(24% AI)
Database: Standard Release (Common)
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Queen Crab (Raw)
(Crustaceans Crab Queen Raw)
381mg
(24% AI)
Database: Standard Release (Common)
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Kale
(Kale Raw)
378mg
(24% AI)
Database: Standard Release (Common)
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Mozzarella
(Cheese Mozzarella Whole Milk)
372mg
(23% AI)
Database: Standard Release (Common)
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Cooked Kale
(Kale Cooked Boiled Drained Without Salt)
371mg
(23% AI)
Database: Standard Release (Common)
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Edamame
(Edamame Frozen Prepared)
361mg
(23% AI)
Database: Standard Release (Common)
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