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Nutrient Ranking Tool

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200 Dairy and Egg Products Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Tofu Frozen Dessert Flavors Other Than Chocolate
    1875mg (117% AI) in 1 cup
    Database: FNDDS (Source)
  2. Goose Egg Cooked
    900mg (56% AI) in 1 egg
    Database: FNDDS (Source)
  3. Egg Goose Whole Fresh Raw
    798mg (50% AI) in 1 egg
    Database: Standard Release (Source)
  4. Egg Substitute Omelet Scrambled Or Fried Made With Oil
    745mg (47% AI) in 1 carton (8 fl oz) yields
    Database: FNDDS (Source)
  5. Cheese Pasteurized Process Cheddar Or American Low Sodium
    531mg (33% AI) in 1 cup, diced
    Database: Standard Release (Source)
  6. Egg Substitute Omelet Scrambled Or Fried Ns As To Fat Added In Cooking
    477mg (30% AI) in 1 carton (8 fl oz) yields
    Database: FNDDS (Source)
  7. Egg Substitute Omelet Scrambled Or Fried Ns As To Type Of Fat
    477mg (30% AI) in 1 carton (8 fl oz) yields
    Database: FNDDS (Source)
  8. Cheese Mexican Queso Anejo
    461mg (29% AI) in 1 cup, crumbled
    Database: Standard Release (Source)
  9. Tofu Frozen Dessert Chocolate
    382mg (24% AI) in 1 cup
    Database: FNDDS (Source)
  10. Whole Milk
    366mg (23% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  11. Grated Parmesan Cheese (Low-Sodium)
    340mg (21% AI) in 1 cup, grated
    Database: Standard Release (Common) (Source)
  12. Light Whipping Cream
    319mg (20% AI) in 1 cup, whipped
    Database: Standard Release (Common) (Source)
  13. Milk Sheep Fluid
    311mg (19% AI) in 1 cup
    Database: Standard Release (Source)
  14. Egg Yolk Dried
    310mg (19% AI) in 1 cup, sifted
    Database: Standard Release (Source)
  15. Milk Dry Whole Without Added Vitamin D
    261mg (16% AI) in 1 cup
    Database: Standard Release (Source)
  16. High Fat Milk (3.7% Fat)
    259mg (16% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  17. Cheese Parmesan Dry Grated Reduced Fat
    241mg (15% AI) in 1 cup
    Database: Standard Release (Source)
  18. Ice Cream Cone Chocolate Covered With Nuts Flavors Other Than Chocolate
    239mg (15% AI) in 1 unit
    Database: Standard Release (Source)
  19. Fontina Cheese
    224mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  20. Cheese Ricotta
    224mg (14% AI) in 1 cup
    Database: FNDDS (Source)
  21. Cottage Cheese Farmer's
    210mg (13% AI) in 1 cup
    Database: FNDDS (Source)
  22. Dulce De Leche
    204mg (13% AI) in 1 cup
    Database: Standard Release (Source)
  23. Imitation Cheese American Or Cheddar Low Cholesterol
    202mg (13% AI) in 1 cup, shredded
    Database: Standard Release (Source)
  24. Roquefort
    200mg (12% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Buttermilk
    186mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Milk Indian Buffalo Fluid
    185mg (12% AI) in 1 cup
    Database: Standard Release (Source)
  27. Ghee (Clarified Butter)
    185mg (12% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  28. Milk Whole 3.25% Milkfat Without Added Vitamin A And Vitamin D
    183mg (11% AI) in 1 cup
    Database: Standard Release (Source)
  29. Cheese Food Pasteurized Process American Without Added Vitamin D
    182mg (11% AI) in 1 cup
    Database: Standard Release (Source)
  30. Ice Cream Bar Stick Or Nugget With Crunch Coating
    181mg (11% AI) in 26 pieces
    Database: Standard Release (Source)
  31. Chocolate Milk Made From Dry Mix With Whole Milk
    174mg (11% AI) in 1 cup
    Database: FNDDS (Source)
  32. Strawberry Milk Whole
    174mg (11% AI) in 1 cup
    Database: FNDDS (Source)
  33. Dessert Topping Semi Solid Frozen
    164mg (10% AI) in 1 cup
    Database: Standard Release (Source)
  34. Chocolate Milk Made From Light Syrup With Whole Milk
    164mg (10% AI) in 1 cup
    Database: FNDDS (Source)
  35. Chocolate Milk Made From Syrup With Whole Milk
    161mg (10% AI) in 1 cup
    Database: FNDDS (Source)
  36. Hot Chocolate / Cocoa Made With Dry Mix And Whole Milk
    161mg (10% AI) in 1 cup
    Database: FNDDS (Source)
  37. Ice Cream Bar Covered With Chocolate And Nuts
    159mg (10% AI) in 100 grams
    Database: Standard Release (Source)
  38. Seafood Souffle
    156mg (10% AI) in 1 cup
    Database: FNDDS (Source)
  39. Soft Serve Chocolate Ice Cream
    155mg (10% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  40. Egg Substitute Omelet Scrambled Or Fried Made With Margarine
    152mg (10% AI) in 100 grams
    Database: FNDDS (Source)
  41. Eggnog
    150mg (9% AI) in 1 cup
    Database: Standard Release (Source)
  42. Puerto Rican White Cheese
    143mg (9% AI) in 1 cup
    Database: FNDDS (Source)
  43. Ice Cream Bar Or Stick Chocolate Covered
    142mg (9% AI) in 1 bar
    Database: Standard Release (Source)
  44. Cheese Dry White Queso Seco
    142mg (9% AI) in 1 cup grated
    Database: Standard Release (Source)
  45. Hot Chocolate / Cocoa Made With No Sugar Added Dry Mix And Whole Milk
    137mg (9% AI) in 1 packet, reconstituted
    Database: FNDDS (Source)
  46. Gruyere Cheese
    123mg (8% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  47. Milk Low Sodium Fluid
    122mg (8% AI) in 1 cup
    Database: Standard Release (Source)
  48. Gjetost Cheese
    122mg (8% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  49. Cheese Pasteurized Process American Low Fat
    119mg (7% AI) in 1 cup, diced
    Database: Standard Release (Source)
  50. Ice Cream Light Soft Serve Chocolate
    116mg (7% AI) in 1 medium
    Database: Standard Release (Source)
  51. Cheese Spread Cream Cheese Base
    114mg (7% AI) in 1 oz
    Database: Standard Release (Source)
  52. Gouda Cheese
    112mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  53. Ice Cream Cone No Topping Chocolate Ice Cream
    108mg (7% AI) in 1 cone and single dip (or 1 small cone)
    Database: FNDDS (Source)
  54. Low-Sodium Cheddar Cheese
    107mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  55. Mozzarella
    106mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  56. Egg Whole Dried Stabilized Glucose Reduced
    105mg (7% AI) in 1 cup, sifted
    Database: Standard Release (Source)
  57. Port De Salut Cheese
    100mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  58. Queso Chihuahua
    98mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  59. Cheese Swiss Low Sodium
    98mg (6% AI) in 1 slice
    Database: Standard Release (Source)
  60. Chesire Cheese
    96mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  61. Ice Cream Soda Chocolate
    94mg (6% AI) in 1 soda (10 fl oz)
    Database: FNDDS (Source)
  62. Mexican Blend Cheese
    93mg (6% AI) in 1/4 cup shredded
    Database: Standard Release (Common) (Source)
  63. Cheese Mexican Queso Asadero
    93mg (6% AI) in 1 oz
    Database: Standard Release (Source)
  64. Ice Cream Cone With Nuts Chocolate Ice Cream
    93mg (6% AI) in 1 cone
    Database: FNDDS (Source)
  65. Tilsit Cheese
    92mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  66. Caraway Cheese
    91mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  67. Brie Cheese
    89mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  68. Egg White Omelet Scrambled Or Fried Made With Oil
    88mg (5% AI) in 1 small egg white
    Database: FNDDS (Source)
  69. Romano Cheese
    88mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  70. Strawberry Milk Non-Dairy
    87mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  71. Lowfat Ricotta
    87mg (5% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  72. Whipped Topping Frozen Low Fat
    86mg (5% AI) in 1 cup
    Database: Standard Release (Source)
  73. Grated Parmesan (Hard)
    84mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  74. Cheese Substitute Mozzarella
    84mg (5% AI) in 1 cup, shredded
    Database: Standard Release (Source)
  75. Brick Cheese
    83mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  76. Ice Cream Sundae Prepackaged Type Flavors Other Than Chocolate
    83mg (5% AI) in 1 sundae (6 fl oz)
    Database: FNDDS (Source)
  77. Chocolate Milk Made From Syrup With Non-Dairy Milk
    82mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  78. Duck Egg Cooked
    81mg (5% AI) in 1 egg
    Database: FNDDS (Source)
  79. Processed Pimento Cheese
    80mg (5% AI) in 1 slice (3/4 oz)
    Database: Standard Release (Common) (Source)
  80. Processed Swiss Cheese
    80mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  81. Colby Cheese
    79mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  82. Provolone Cheese
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  83. Camambert
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  84. Cheese Mozzarella Low Moisture Part-Skim Shredded
    77mg (5% AI) in 1 cup
    Database: Standard Release (Source)
  85. Cheese Food Pasteurized Process Swiss
    77mg (5% AI) in 1 oz
    Database: Standard Release (Source)
  86. Milk Dry Reconstituted Whole
    76mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  87. American Cheese Spread
    76mg (5% AI) in 1 slice
    Database: Standard Release (Common) (Source)
  88. Feta Cheese
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  89. Blue Cheese
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  90. Milk Buttermilk Fluid Cultured Reduced Fat
    74mg (5% AI) in 1 cup
    Database: Standard Release (Source)
  91. Monterey Cheese
    74mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  92. Milk Malted
    74mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  93. Milk Nfs
    73mg (5% AI) in 1 cup
    Database: FNDDS (Source)
  94. Cold Pack American Cheese
    73mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  95. Cheese Muenster Low Fat
    72mg (4% AI) in 1 slice
    Database: Standard Release (Source)
  96. Milk Evaporated Reduced Fat (2%)
    71mg (4% AI) in 1 cup
    Database: FNDDS (Source)
  97. Egg Yolk Raw Frozen Pasteurized
    71mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  98. Egg Duck Whole Fresh Raw
    71mg (4% AI) in 1 egg
    Database: Standard Release (Source)
  99. Edam Cheese
    70mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  100. Hot Chocolate / Cocoa Made With No Sugar Added Dry Mix And Non-Dairy Milk
    70mg (4% AI) in 1 packet, reconstituted
    Database: FNDDS (Source)
  101. Ice Cream Sundae Cone
    67mg (4% AI) in 100 grams
    Database: Standard Release (Source)
  102. Cheese Monterey Low Fat
    67mg (4% AI) in 1 slice (1 oz)
    Database: Standard Release (Source)
  103. Light Ice Cream Soft Serve Blended With Candy Or Cookies
    66mg (4% AI) in 1 small dairy queen blizzard
    Database: FNDDS (Source)
  104. Light Ice Cream No Sugar Added Cone Chocolate
    66mg (4% AI) in 1 cone and single dip (or 1 small cone)
    Database: FNDDS (Source)
  105. Plain Yogurt
    66mg (4% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  106. Ricotta Cheese
    66mg (4% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  107. Milk Filled Fluid With Blend Of Hydrogenated Vegetable Oils
    66mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  108. Yogurt Frozen Cone Chocolate
    66mg (4% AI) in 1 small cone
    Database: FNDDS (Source)
  109. Dehydrated Milk
    65mg (4% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  110. Yogurt Frozen Sandwich
    65mg (4% AI) in 1 sandwich
    Database: FNDDS (Source)
  111. Muenster Cheese
    65mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  112. Egg Yolk Raw Frozen Sugared Pasteurized
    64mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  113. Yogurt Frozen Cone Flavors Other Than Chocolate
    64mg (4% AI) in 1 small cone
    Database: FNDDS (Source)
  114. Egg Turkey Whole Fresh Raw
    62mg (4% AI) in 1 egg
    Database: Standard Release (Source)
  115. Whipped Cream Substitute Dietetic Made From Powdered Mix
    62mg (4% AI) in 1 cup
    Database: Standard Release (Source)
  116. Light Ice Cream Fudgesicle
    60mg (4% AI) in 1 sicle (2.5 fl oz)
    Database: FNDDS (Source)
  117. Mozzarella (Hard)
    60mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  118. Egg Yolk Raw Frozen Salted Pasteurized
    58mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  119. Egg White Cooked Ns As To Fat Added In Cooking
    56mg (4% AI) in 1 small egg white
    Database: FNDDS (Source)
  120. Egg White Cooked Fat Added In Cooking
    56mg (4% AI) in 1 small egg white
    Database: FNDDS (Source)
  121. Egg White Omelet Scrambled Or Fried Ns As To Fat Added In Cooking
    56mg (4% AI) in 1 small egg white
    Database: FNDDS (Source)
  122. Egg White Omelet Scrambled Or Fried Ns As To Type Of Fat
    56mg (4% AI) in 1 small egg white
    Database: FNDDS (Source)
  123. Ice Cream Pie No Crust
    56mg (3% AI) in 1 pie (8" dia)
    Database: FNDDS (Source)
  124. Milk Evaporated 2% Fat With Added Vitamin A And Vitamin D
    55mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  125. Scrambled Eggs With Jerked Beef Puerto Rican Style
    55mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  126. Cream Substitute Flavored Liquid
    55mg (3% AI) in 1 tbsp
    Database: Standard Release (Source)
  127. Cheese Sauce Prepared From Recipe
    55mg (3% AI) in 2 tbsp
    Database: Standard Release (Source)
  128. Non-Dairy Milk Nfs
    54mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  129. Cheese Pasteurized Process American Without Added Vitamin D
    52mg (3% AI) in 1 oz
    Database: Standard Release (Source)
  130. Processed American Cheese (With Vitamin D)
    52mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  131. Eggs (Raw)
    51mg (3% AI) in 1 large
    Database: Standard Release (Common) (Source)
  132. Yogurt Greek Whole Milk Flavors Other Than Fruit
    51mg (3% AI) in 1 5.3 oz container
    Database: FNDDS (Source)
  133. Low Fat Provolone
    51mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  134. Light Ice Cream Creamsicle
    49mg (3% AI) in 100 grams
    Database: Standard Release (Source)
  135. Ice Cream Sandwich Made With Light Chocolate Ice Cream
    48mg (3% AI) in 1 sandwich
    Database: FNDDS (Source)
  136. Egg Casserole With Bread Cheese Milk And Meat
    48mg (3% AI) in 1 cup
    Database: FNDDS (Source)
  137. Yogurt Frozen Flavors Other Than Chocolate With Sorbet Or Sorbet-Coated
    47mg (3% AI) in 1 haagen-dazs bar (2.3 fl oz)
    Database: FNDDS (Source)
  138. Sweetened Condensed Milk
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  139. Heavy Whipping Cream
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  140. American Cheese
    46mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  141. Unsalted Butter
    45mg (3% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  142. Shrimp-Egg Patty
    44mg (3% AI) in 1 patty (about 2" dia)
    Database: FNDDS (Source)
  143. Swiss Cheese
    44mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  144. Egg Benedict
    43mg (3% AI) in 1 medium egg
    Database: FNDDS (Source)
  145. Cheese Mozzarella Low Sodium
    42mg (3% AI) in 1 slice (1 oz)
    Database: Standard Release (Source)
  146. Cheese Cottage With Vegetables
    42mg (3% AI) in 4 oz
    Database: Standard Release (Source)
  147. Cottage Cheese (Blended With Fruit)
    42mg (3% AI) in 4 oz
    Database: Standard Release (Common) (Source)
  148. Queso Blanco
    42mg (3% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  149. Light Ice Cream Cone Chocolate
    41mg (3% AI) in 1 cone and single dip (or 1 small cone)
    Database: FNDDS (Source)
  150. Sharp Cheddar Cheese
    41mg (3% AI) in 1 slice (1 oz)
    Database: Standard Release (Common) (Source)
  151. Light Ice Cream Cone Nfs
    40mg (2% AI) in 1 cone and single dip (or 1 small cone)
    Database: FNDDS (Source)
  152. Light Ice Cream Cone Flavors Other Than Chocolate
    40mg (2% AI) in 1 cone and single dip (or 1 small cone)
    Database: FNDDS (Source)
  153. Rice Dessert Bar Frozen Chocolate Nondairy Chocolate Covered
    40mg (2% AI) in 1 bar (4 oz)
    Database: FNDDS (Source)
  154. Queso Fresco
    40mg (2% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
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