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

118 results
Name
Omega 3s
Data source
1
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.366g (23% AI)
Standard Release (Common)
2
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
0.34g (21% AI)
Standard Release (Common)
3
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
0.319g (20% AI)
Standard Release (Common)
4
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.259g (16% AI)
Standard Release (Common)
5
Fontina Cheese (Cheese, fontina) 1 oz
0.224g (14% AI)
Standard Release (Common)
6
Roquefort (Cheese, roquefort) 1 oz
0.2g (13% AI)
Standard Release (Common)
7
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.186g (12% AI)
Standard Release (Common)
8
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0.185g (12% AI)
Standard Release (Common)
9
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
0.155g (10% AI)
Standard Release (Common)
10
Gruyere Cheese (Cheese, gruyere) 1 oz
0.123g (8% AI)
Standard Release (Common)
11
Gjetost Cheese (Cheese, gjetost) 1 oz
0.122g (8% AI)
Standard Release (Common)
12
Gouda Cheese (Cheese, gouda) 1 oz
0.112g (7% AI)
Standard Release (Common)
13
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
0.107g (7% AI)
Standard Release (Common)
14
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
0.106g (7% AI)
Standard Release (Common)
15
Port De Salut Cheese (Cheese, port de salut) 1 oz
0.1g (6% AI)
Standard Release (Common)
16
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
0.098g (6% AI)
Standard Release (Common)
17
Chesire Cheese (Cheese, cheshire) 1 oz
0.096g (6% AI)
Standard Release (Common)
18
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
0.093g (6% AI)
Standard Release (Common)
19
Tilsit Cheese (Cheese, tilsit) 1 oz
0.092g (6% AI)
Standard Release (Common)
20
Caraway Cheese (Cheese, caraway) 1 oz
0.091g (6% AI)
Standard Release (Common)
21
Brie Cheese (Cheese, brie) 1 oz
0.089g (6% AI)
Standard Release (Common)
22
Romano Cheese (Cheese, romano) 1 oz
0.088g (6% AI)
Standard Release (Common)
23
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
0.087g (5% AI)
Standard Release (Common)
24
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
0.084g (5% AI)
Standard Release (Common)
25
Brick Cheese (Cheese, brick) 1 oz
0.083g (5% AI)
Standard Release (Common)
26
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
0.082g (5% AI)
Standard Release (Common)
27
Egg Omelet (Egg, whole, cooked, omelet) 1 large
0.081g (5% AI)
Standard Release (Common)
28
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
0.08g (5% AI)
Standard Release (Common)
29
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
0.08g (5% AI)
Standard Release (Common)
30
Colby Cheese (Cheese, colby) 1 oz
0.079g (5% AI)
Standard Release (Common)
31
Provolone Cheese (Cheese, provolone) 1 oz
0.078g (5% AI)
Standard Release (Common)
32
Camambert (Cheese, camembert) 1 oz
0.078g (5% AI)
Standard Release (Common)
33
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
0.076g (5% AI)
Standard Release (Common)
34
Feta Cheese (Cheese, feta) 1 oz
0.075g (5% AI)
Standard Release (Common)
35
Blue Cheese (Cheese, blue) 1 oz
0.075g (5% AI)
Standard Release (Common)
36
Monterey Cheese (Cheese, monterey) 1 oz
0.074g (5% AI)
Standard Release (Common)
37
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
0.073g (5% AI)
Standard Release (Common)
38
Edam Cheese (Cheese, edam) 1 oz
0.07g (4% AI)
Standard Release (Common)
39
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
0.066g (4% AI)
Standard Release (Common)
40
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
0.065g (4% AI)
Standard Release (Common)
41
Muenster Cheese (Cheese, muenster) 1 oz
0.065g (4% AI)
Standard Release (Common)
42
Fried Eggs (Egg, whole, cooked, fried) 1 large
0.063g (4% AI)
Standard Release (Common)
43
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
0.06g (4% AI)
Standard Release (Common)
44
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
0.053g (3% AI)
Standard Release (Common)
45
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
0.051g (3% AI)
Standard Release (Common)
46
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
0.046g (3% AI)
Standard Release (Common)
47
Unsalted Butter (Butter, without salt) 1 tbsp
0.045g (3% AI)
Standard Release (Common)
48
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
0.042g (3% AI)
Standard Release (Common)
49
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
0.039g (2% AI)
Standard Release (Common)
50
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
0.039g (2% AI)
Standard Release (Common)
51
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
0.039g (2% AI)
Standard Release (Common)
52
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
0.038g (2% AI)
Standard Release (Common)
53
Swiss Cheese (Cheese, swiss) 1 oz
0.037g (2% AI)
Standard Release (Common)
54
Ice cream cookie sandwich 1 serving
0.035g (2% AI)
Standard Release (Common)
55
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
0.035g (2% AI)
Standard Release (Common)
56
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
0.034g (2% AI)
Standard Release (Common)
57
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
0.034g (2% AI)
Standard Release (Common)
58
Neufchatel Cheese (Cheese, neufchatel) 1 oz
0.033g (2% AI)
Standard Release (Common)
59
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
0.032g (2% AI)
Standard Release (Common)
60
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
0.032g (2% AI)
Standard Release (Common)
61
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
0.032g (2% AI)
Standard Release (Common)
62
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
0.032g (2% AI)
Standard Release (Common)
63
Grated Parmesan (Cheese, parmesan, grated) 1 oz
0.03g (2% AI)
Standard Release (Common)
64
Limburger Cheese (Cheese, limburger) 1 cubic inch
0.028g (2% AI)
Standard Release (Common)
65
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
0.026g (2% AI)
Standard Release (Common)
66
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
0.024g (2% AI)
Standard Release (Common)
67
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
0.024g (2% AI)
Standard Release (Common)
68
Poached Eggs (Egg, whole, cooked, poached) 1 large
0.024g (2% AI)
Standard Release (Common)
69
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
0.023g (1% AI)
Standard Release (Common)
70
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
0.022g (1% AI)
Standard Release (Common)
71
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
0.02g (1% AI)
Standard Release (Common)
72
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
0.02g (1% AI)
Standard Release (Common)
73
Dried Eggs (Egg, whole, dried) 1 tbsp
0.02g (1% AI)
Standard Release (Common)
74
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
0.02g (1% AI)
Standard Release (Common)
75
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
0.019g (1% AI)
Standard Release (Common)
76
Cream Cheese (Cheese, cream) 1 tbsp
0.019g (1% AI)
Standard Release (Common)
77
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
0.019g (1% AI)
Standard Release (Common)
78
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
0.019g (1% AI)
Standard Release (Common)
79
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
0.018g (1% AI)
Standard Release (Common)
80
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
0.018g (1% AI)
Standard Release (Common)
81
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
0.017g (1% AI)
Standard Release (Common)
82
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
0.017g (1% AI)
Standard Release (Common)
83
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.016g (1% AI)
Standard Release (Common)
84
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
0.016g (1% AI)
Standard Release (Common)
85
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0.014g (1% AI)
Standard Release (Common)
86
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
0.014g (1% AI)
Standard Release (Common)
87
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
0.012g (1% AI)
Standard Release (Common)
88
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
0.012g (1% AI)
Standard Release (Common)
89
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.01g (1% AI)
Standard Release (Common)
90
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
0.01g (1% AI)
Standard Release (Common)
91
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
0.009g (1% AI)
Standard Release (Common)
92
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
0.008g (1% AI)
Standard Release (Common)
93
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
0.007g (0% AI)
Standard Release (Common)
94
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
0.005g (0% AI)
Standard Release (Common)
95
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
0.005g (0% AI)
Standard Release (Common)
96
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
0.003g (0% AI)
Standard Release (Common)
97
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
0.002g (0% AI)
Standard Release (Common)
98
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
0.002g (0% AI)
Standard Release (Common)
99
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
0.002g (0% AI)
Standard Release (Common)
100
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
0.001g (0% AI)
Standard Release (Common)
101
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
0.001g (0% AI)
Standard Release (Common)
102
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
0.001g (0% AI)
Standard Release (Common)
103
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
0g (0% AI)
Standard Release (Common)
104
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
105
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
0g (0% AI)
Standard Release (Common)
106
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
0g (0% AI)
Standard Release (Common)
107
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
108
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
0g (0% AI)
Standard Release (Common)
109
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
0g (0% AI)
Standard Release (Common)
110
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
0g (0% AI)
Standard Release (Common)
111
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
0g (0% AI)
Standard Release (Common)
112
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
0g (0% AI)
Standard Release (Common)
113
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
0g (0% AI)
Standard Release (Common)
114
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
0g (0% AI)
Standard Release (Common)
115
Raw Egg Whites (Egg, white, raw, fresh) 1 large
0g (0% AI)
Standard Release (Common)
116
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
0g (0% AI)
Standard Release (Common)
117
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
0g (0% AI)
Standard Release (Common)
118
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
0g (0% AI)
Standard Release (Common)