200 Foods Highest in Omega 3s
Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
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Flaxseed Oil
(Oil Flaxseed Cold Pressed)
7269mg
(454% AI)
in 1 tbsp
Database: Standard Release (Common)
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Flax Seeds
(Seeds Flaxseed)
6479mg
(405% AI)
in 1oz
Database: Standard Release (Common)
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Chia Seeds
(Seeds Chia Seeds Dried)
5064mg
(316% AI)
in 1 oz
Database: Standard Release (Common)
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Salmon Oil
(Fish Oil Salmon)
5038mg
(315% AI)
in 1 tbsp
Database: Standard Release (Common)
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Farmed Atlantic Salmon
(Fish Salmon Atlantic Farmed Cooked Dry Heat)
4252mg
(266% AI)
in 6oz fillet
Database: Standard Release (Common)
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Fried Onion Rings
(Applebee's Crunchy Onion Rings)
4127mg
(258% AI)
in 1 serving
Database: Standard Release (Common)
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Menhaden Oil
(Fish Oil Menhaden)
3996mg
(250% AI)
in 1 tbsp
Database: Standard Release (Common)
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Cooked Pacific Herring
(Fish Herring Pacific Cooked Dry Heat)
3835mg
(240% AI)
in 1 fillet
Database: Standard Release (Common)
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Sardine Oil
(Fish Oil Sardine)
3508mg
(219% AI)
in 1 tbsp
Database: Standard Release (Common)
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Atlantic Herring
(Fish Herring Atlantic Cooked Dry Heat)
3373mg
(211% AI)
in 1 fillet
Database: Standard Release (Common)
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Bluefin Tuna (Cooked)
(Fish Tuna Fresh Bluefin Cooked Dry Heat)
2914mg
(182% AI)
in 6oz fillet
Database: Standard Release (Common)
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Hemp Seeds
(Seeds Hemp Seed Hulled)
2641mg
(165% AI)
in 1oz
Database: Standard Release (Common)
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Walnuts
(Nuts Walnuts English)
2579mg
(161% AI)
in 1 oz (14 halves)
Database: Standard Release (Common)
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Uncle Sam Cereal
(Cereals Ready-To-Eat Uncle Sam Cereal)
2366mg
(148% AI)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Subway Tuna Sub
(Subway Tuna Sub On White Bread With Lettuce And Tomato)
2112mg
(132% AI)
in 6 inch sub
Database: Standard Release (Common)
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Cooked Sablefish
(Fish Sablefish Cooked Dry Heat)
1827mg
(114% AI)
in 3 oz
Database: Standard Release (Common)
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Herring Oil
(Fish Oil Herring)
1823mg
(114% AI)
in 1 tbsp
Database: Standard Release (Common)
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Cooked Trout
(Fish Trout Rainbow Wild Cooked Dry Heat)
1742mg
(109% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Sockeye Salmon
(Fish Salmon Sockeye Cooked Dry Heat)
1727mg
(108% AI)
in 6oz fillet
Database: Standard Release (Common)
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Canned Sardines
(Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
1649mg
(103% AI)
in 1 cup, drained
Database: Standard Release (Common)
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Cooked Whitefish
(Fish Whitefish Mixed Species Cooked Dry Heat)
1602mg
(100% AI)
in 3 oz
Database: Standard Release (Common)
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Canned Eastern Oysters
(Mollusks Oyster Eastern Canned)
1591mg
(99% AI)
in 1 can (12 oz), oysters and liquid
Database: Standard Release (Common)
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Cooked Tilefish
(Fish Tilefish Cooked Dry Heat)
1572mg
(98% AI)
in 1/2 fillet
Database: Standard Release (Common)
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Firm Tofu
(Tofu Raw Firm Prepared With Calcium Sulfate)
1467mg
(92% AI)
in 1 cup
Database: Standard Release (Common)
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Walnut Oil
(Oil Walnut)
1414mg
(88% AI)
in 1 tbsp
Database: Standard Release (Common)
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Cooked Pacific Oysters
(Mollusks Oyster Pacific Cooked Moist Heat)
1346mg
(84% AI)
in 3 oz
Database: Standard Release (Common)
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Canned Salmon
(Fish Salmon Sockeye Canned Drained Solids)
1344mg
(84% AI)
in 3 oz
Database: Standard Release (Common)
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Anchovies (Raw)
(Fish Anchovy European Raw)
1303mg
(81% AI)
in 3 oz
Database: Standard Release (Common)
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Canola Oil
(Oil Canola)
1279mg
(80% AI)
in 1 tbsp
Database: Standard Release (Common)
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Whitefish (Raw)
(Fish Whitefish Mixed Species Raw)
1250mg
(78% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Striped Bass
(Fish Bass Striped Cooked Dry Heat)
1199mg
(75% AI)
in 1 fillet
Database: Standard Release (Common)
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Striped Bass (Raw)
(Fish Bass Striped Raw)
1199mg
(75% AI)
in 1 fillet
Database: Standard Release (Common)
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Canned Sockeye Salmon
(Salmon Sockeye Canned Drained Solids Without Skin And Bones)
1170mg
(73% AI)
in 3 oz
Database: Standard Release (Common)
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Bluefin Tuna (Raw)
(Fish Tuna Fresh Bluefin Raw)
1136mg
(71% AI)
in 3 oz
Database: Standard Release (Common)
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Raw Coho Salmon
(Fish Salmon Coho Farmed Raw)
1120mg
(70% AI)
in 3 oz
Database: Standard Release (Common)
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Canned Pink Salmon
(Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
1005mg
(63% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Sea Bass
(Fish Sea Bass Mixed Species Cooked Dry Heat)
927mg
(58% AI)
in 1 fillet
Database: Standard Release (Common)
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Soybean Oil
(Oil Soybean Salad Or Cooking)
923mg
(58% AI)
in 1 tbsp
Database: Standard Release (Common)
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Cooked Swordfish
(Fish Swordfish Cooked Dry Heat)
913mg
(57% AI)
in 3 oz
Database: Standard Release (Common)
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Cod Liver Oil
(Fish Oil Cod Liver)
888mg
(56% AI)
in 1 tsp
Database: Standard Release (Common)
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Fish Roe (Cooked)
(Fish Roe Mixed Species Cooked Dry Heat)
888mg
(56% AI)
in 1 oz
Database: Standard Release (Common)
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Cooked Pompano
(Fish Pompano Florida Cooked Dry Heat)
869mg
(54% AI)
in 1 fillet
Database: Standard Release (Common)
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Quesadilla With Chicken
(Fast Foods Quesadilla With Chicken)
848mg
(53% AI)
in 1 each quesadilla
Database: Standard Release (Common)
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Mustard Oil
(Oil Mustard)
826mg
(52% AI)
in 1 tbsp
Database: Standard Release (Common)
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Pesto
(Sauce Pesto Ready-To-Serve Refrigerated)
804mg
(50% AI)
in 1/4 cup
Database: Standard Release (Common)
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Cooked Smelt
(Fish Smelt Rainbow Cooked Dry Heat)
802mg
(50% AI)
in 3 oz
Database: Standard Release (Common)
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Canned Shrimp
(Crustaceans Shrimp Mixed Species Canned)
778mg
(49% AI)
in 1 cup
Database: Standard Release (Common)
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Cooked Blue Mussels
(Mollusks Mussel Blue Cooked Moist Heat)
762mg
(48% AI)
in 3 oz
Database: Standard Release (Common)
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Rainbow Trout (Raw)
(Fish Trout Rainbow Farmed Raw)
704mg
(44% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Rainbow Trout
(Fish Trout Rainbow Farmed Cooked Dry Heat)
699mg
(44% AI)
in 1 fillet
Database: Standard Release (Common)
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Soybean Lecithin
(Oil Soybean Lecithin)
698mg
(44% AI)
in 1 tablespoon
Database: Standard Release (Common)
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Yellow Cake With Chocolate Frosting
(Cake Yellow Commercially Prepared With Chocolate Frosting In-Store Bakery)
683mg
(43% AI)
in 1 piece (1/12 of a cake)
Database: Standard Release (Common)
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Cooked Green Soybeans
(Soybeans Green Cooked Boiled Drained Without Salt)
637mg
(40% AI)
in 1 cup
Database: Standard Release (Common)
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Chocolate Cake With Frosting
(Cake Chocolate Commercially Prepared With Chocolate Frosting In-Store Bakery)
627mg
(39% AI)
in 1 piece (1/12 of a cake)
Database: Standard Release (Common)
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Kfc Fried Chicken Breast
(Kfc Fried Chicken Extra Crispy Breast Meat And Skin With Breading)
619mg
(39% AI)
in 1 breast, with skin
Database: Standard Release (Common)
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Alaskan King Crab
(Crustaceans Crab Alaska King Cooked Moist Heat)
615mg
(38% AI)
in 1 leg
Database: Standard Release (Common)
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Mungo Beans (Cooked)
(Mungo Beans Mature Seeds Cooked Boiled Without Salt)
603mg
(38% AI)
in 1 cup
Database: Standard Release (Common)
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Cooked Snapper
(Fish Snapper Mixed Species Cooked Dry Heat)
583mg
(36% AI)
in 1 fillet
Database: Standard Release (Common)
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Fresh Water Bass (Raw)
(Fish Bass Fresh Water Mixed Species Raw)
567mg
(35% AI)
in 1 fillet
Database: Standard Release (Common)
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Edamame
(Edamame Frozen Prepared)
560mg
(35% AI)
in 1 cup
Database: Standard Release (Common)
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Cooked Walleye Pike
(Fish Pike Walleye Cooked Dry Heat)
554mg
(35% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Grouper
(Fish Grouper Mixed Species Cooked Dry Heat)
535mg
(33% AI)
in 1 fillet
Database: Standard Release (Common)
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Hash Browns
(Potatoes Hash Brown Home-Prepared)
527mg
(33% AI)
in 1 cup
Database: Standard Release (Common)
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Extruded Corn Chips
(Snacks Corn-Based Extruded Chips Unsalted)
525mg
(33% AI)
in 1 cup, crushed
Database: Standard Release (Common)
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Kippered Herring
(Fish Herring Atlantic Kippered)
503mg
(31% AI)
in 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
Database: Standard Release (Common)
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Cooked Sturgeon
(Fish Sturgeon Mixed Species Cooked Dry Heat)
502mg
(31% AI)
in 3 oz
Database: Standard Release (Common)
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Nachos With Cheese
(Fast Foods Nachos With Cheese)
494mg
(31% AI)
in 1 serving
Database: Standard Release (Common)
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Cooked Pollock
(Fish Pollock Atlantic Cooked Dry Heat)
490mg
(31% AI)
in 3 oz
Database: Standard Release (Common)
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Dried Beechnuts
(Nuts Beechnuts Dried)
483mg
(30% AI)
in 1 oz
Database: Standard Release (Common)
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Cooked Kale
(Kale Cooked Boiled Drained Without Salt)
482mg
(30% AI)
in 1 cup, chopped
Database: Standard Release (Common)
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Stirfried Soybean Sprouts
(Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
472mg
(30% AI)
in 100 grams
Database: Standard Release (Common)
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Fried Calamari
(Mollusks Squid Mixed Species Cooked Fried)
470mg
(29% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked King Mackerel
(Fish Mackerel King Cooked Dry Heat)
457mg
(29% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Eel
(Fish Eel Mixed Species Cooked Dry Heat)
452mg
(28% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Spiny Lobster
(Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
451mg
(28% AI)
in 3 oz
Database: Standard Release (Common)
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Canned Anchovies
(Fish Anchovy European Canned In Oil Drained Solids)
435mg
(27% AI)
in 5 anchovies
Database: Standard Release (Common)
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Potato Mashed
(Fast Foods Potato Mashed)
426mg
(27% AI)
in 1 cup
Database: Standard Release (Common)
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Pickled Herring
(Fish Herring Atlantic Pickled)
417mg
(26% AI)
in 1 oz, boneless
Database: Standard Release (Common)
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Queen Crab (Cooked)
(Crustaceans Crab Queen Cooked Moist Heat)
415mg
(26% AI)
in 3 oz
Database: Standard Release (Common)
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Cream Of Mushroom Soup
(Soup Cream Of Mushroom Canned Prepared With Equal Volume Water)
414mg
(26% AI)
in 1 serving 1 cup
Database: Standard Release (Common)
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Raw Eastern Oysters
(Mollusks Oyster Eastern Farmed Raw)
411mg
(26% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Tilapia
(Fish Tilapia Cooked Dry Heat)
408mg
(26% AI)
in 6oz fillet
Database: Standard Release (Common)
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Raw Pacific Oysters
(Mollusks Oyster Pacific Raw)
396mg
(25% AI)
in 1 medium
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)
391mg
(24% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Whiting
(Fish Whiting Mixed Species Cooked Dry Heat)
385mg
(24% AI)
in 1 fillet
Database: Standard Release (Common)
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Fried Yellow Plantains
(Plantains Yellow Fried Latino Restaurant)
379mg
(24% AI)
in 1 cup
Database: Standard Release (Common)
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Onion Rings
(Onion Rings Breaded Par Fried Frozen Prepared Heated In Oven)
379mg
(24% AI)
in 1 cup
Database: Standard Release (Common)
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Thousand Island
(Salad Dressing Thousand Island Commercial Regular)
376mg
(24% AI)
in 1 tbsp
Database: Standard Release (Common)
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Baked Beans
(Beans Baked Home Prepared)
372mg
(23% AI)
in 1 cup
Database: Standard Release (Common)
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Whole Milk
(Milk Whole 3.25% Milkfat With Added Vitamin D)
366mg
(23% AI)
in 16oz glass
Database: Standard Release (Common)
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Cooked Clams
(Mollusks Clam Mixed Species Cooked Moist Heat)
357mg
(22% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Catfish
(Fish Catfish Channel Wild Cooked Dry Heat)
356mg
(22% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Dungeness Crab
(Crustaceans Crab Dungeness Cooked Moist Heat)
346mg
(22% AI)
in 3 oz
Database: Standard Release (Common)
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Fish Roe
(Fish Roe Mixed Species Raw)
342mg
(21% AI)
in 1 tbsp
Database: Standard Release (Common)
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Low Fat Cured Ham
(Pork Cured Ham Boneless Regular (Approximately 11% Fat) Roasted)
336mg
(21% AI)
in 1 cup
Database: Standard Release (Common)
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Cooked Hubbard Squash
(Squash Winter Hubbard Baked Without Salt)
332mg
(21% AI)
in 1 cup, cubes
Database: Standard Release (Common)
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Raw Chicken Thigh
(Chicken Broilers Or Fryers Thigh Meat And Skin Raw)
326mg
(20% AI)
in 1 thigh with skin
Database: Standard Release (Common)
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Cooked Alaska Pollock
(Fish Pollock Alaska Cooked Dry Heat (May Contain Additives To Retain Moisture))
325mg
(20% AI)
in 1 fillet
Database: Standard Release (Common)
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Octopus (Cooked)
(Mollusks Octopus Common Cooked Moist Heat)
325mg
(20% AI)
in 3 oz
Database: Standard Release (Common)
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Malt-O-Meal Cinnamon Toasters
(Cereals Ready-To-Eat Malt-O-Meal Cinnamon Toasters)
324mg
(20% AI)
in 3/4 cup (1 nlea serving)
Database: Standard Release (Common)
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Queen Crab (Raw)
(Crustaceans Crab Queen Raw)
324mg
(20% AI)
in 3 oz
Database: Standard Release (Common)
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Navy Beans
(Beans Navy Mature Seeds Cooked Boiled Without Salt)
322mg
(20% AI)
in 1 cup
Database: Standard Release (Common)
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Light Whipping Cream
(Cream Fluid Light Whipping)
319mg
(20% AI)
in 1 cup, whipped
Database: Standard Release (Common)
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Tomatoseed Oil
(Oil Tomatoseed)
313mg
(20% AI)
in 1 tablespoon
Database: Standard Release (Common)
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Soybean Sprouts
(Soybeans Mature Seeds Sprouted Raw)
312mg
(19% AI)
in 1 cup
Database: Standard Release (Common)
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Wheat Germ Oil
(Oil Wheat Germ)
311mg
(19% AI)
in 1 tsp
Database: Standard Release (Common)
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Kidney Bean Sprouts
(Beans Kidney Mature Seeds Sprouted Raw)
311mg
(19% AI)
in 1 cup
Database: Standard Release (Common)
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Cooked Atlantic Cod
(Fish Cod Atlantic Cooked Dry Heat)
310mg
(19% AI)
in 1 fillet
Database: Standard Release (Common)
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Blue Crab Cakes
(Crustaceans Crab Blue Crab Cakes Home Recipe)
307mg
(19% AI)
in 1 cake
Database: Standard Release (Common)
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Kidney Beans
(Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
301mg
(19% AI)
in 1 cup
Database: Standard Release (Common)
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Sesame Seed Dressing
(Salad Dressing Sesame Seed Dressing Regular)
300mg
(19% AI)
in 1 tablespoon
Database: Standard Release (Common)
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Blueberry Pie
(Pie Blueberry Commercially Prepared)
299mg
(19% AI)
in 1 piece (1/8 of 9 inch dia)
Database: Standard Release (Common)
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Cooked Skipjack
(Fish Tuna Skipjack Fresh Cooked Dry Heat)
298mg
(19% AI)
in 3 oz
Database: Standard Release (Common)
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Cooked Red Kidney Beans
(Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
297mg
(19% AI)
in 1 cup
Database: Standard Release (Common)
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Dried Hickorynuts
(Nuts Hickorynuts Dried)
297mg
(19% AI)
in 1 oz
Database: Standard Release (Common)
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Soft Tofu
(Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
295mg
(18% AI)
in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
Database: Standard Release (Common)
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Chicken Hotdog
(Frankfurter Chicken)
290mg
(18% AI)
in 3 oz
Database: Standard Release (Common)
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Smoked Whitefish
(Fish Whitefish Mixed Species Smoked)
284mg
(18% AI)
in 1 cup, cooked
Database: Standard Release (Common)
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Dry Roasted Pecans
(Nuts Pecans Dry Roasted Without Salt Added)
282mg
(18% AI)
in 1 oz
Database: Standard Release (Common)
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Pecans
(Nuts Pecans)
280mg
(18% AI)
in 1 oz (19 halves)
Database: Standard Release (Common)
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Cooked Soybean Sprouts
(Soybeans Mature Seeds Sprouted Cooked Steamed)
278mg
(17% AI)
in 1 cup
Database: Standard Release (Common)
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Radish Sprouts
(Radish Seeds Sprouted Raw)
274mg
(17% AI)
in 1 cup
Database: Standard Release (Common)
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Prime Rib Steak
(Beef Rib Small End (Ribs 10-12) Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Roasted)
272mg
(17% AI)
in 3 oz
Database: Standard Release (Common)
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Chinese Broccoli
(Broccoli Chinese Raw)
271mg
(17% AI)
in 100 grams
Database: Standard Release (Common)
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Cooked Northern Pike
(Fish Pike Northern Cooked Dry Heat)
264mg
(16% AI)
in 6oz fillet
Database: Standard Release (Common)
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Russian Dressing
(Salad Dressing Russian Dressing)
261mg
(16% AI)
in 1 tbsp
Database: Standard Release (Common)
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Raw Whiting
(Fish Whiting Mixed Species Raw)
260mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
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California Avocados
(Avocados Raw California)
255mg
(16% AI)
in 1 cup, pureed
Database: Standard Release (Common)
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Cherimoya
(Cherimoya Raw)
254mg
(16% AI)
in 1 cup, pieces
Database: Standard Release (Common)
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Cooked Haddock
(Fish Haddock Cooked Dry Heat)
252mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
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Cooked Mahimahi
(Fish Mahimahi Cooked Dry Heat)
250mg
(16% AI)
in 1 fillet
Database: Standard Release (Common)
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