Nutrient Ranking Tool

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104 Dairy and Egg Products Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    366mg (23% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  2. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    340mg (21% AI) in 1 cup, grated
    Database: Standard Release (Common) (Source)
  3. Light Whipping Cream
    (Cream Fluid Light Whipping)
    319mg (20% AI) in 1 cup, whipped
    Database: Standard Release (Common) (Source)
  4. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    259mg (16% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  5. Fontina Cheese
    (Cheese Fontina)
    224mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  6. Roquefort
    (Cheese Roquefort)
    200mg (12% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  7. Buttermilk
    (Milk Buttermilk Fluid Whole)
    186mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Ghee (Clarified Butter)
    (Butter Oil Anhydrous)
    185mg (12% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  9. Soft Serve Chocolate Ice Cream
    (Ice Cream Soft Serve Chocolate)
    155mg (10% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  10. Gruyere Cheese
    (Cheese Gruyere)
    123mg (8% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  11. Gjetost Cheese
    (Cheese Gjetost)
    122mg (8% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  12. Gouda Cheese
    (Cheese Gouda)
    112mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  13. Low-Sodium Cheddar Cheese
    (Cheese Low-Sodium Cheddar Or Colby)
    107mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  14. Mozzarella
    (Cheese Mozzarella Whole Milk)
    106mg (7% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  15. Port De Salut Cheese
    (Cheese Port De Salut)
    100mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  16. Queso Chihuahua
    (Cheese Mexican Queso Chihuahua)
    98mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  17. Chesire Cheese
    (Cheese Cheshire)
    96mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  18. Mexican Blend Cheese
    (Cheese Mexican Blend)
    93mg (6% AI) in 1/4 cup shredded
    Database: Standard Release (Common) (Source)
  19. Tilsit Cheese
    (Cheese Tilsit)
    92mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  20. Caraway Cheese
    (Cheese Caraway)
    91mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Brie Cheese
    (Cheese Brie)
    89mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  22. Romano Cheese
    (Cheese Romano)
    88mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  23. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    87mg (5% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  24. Grated Parmesan (Hard)
    (Cheese Parmesan Hard)
    84mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Brick Cheese
    (Cheese Brick)
    83mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  26. Processed Pimento Cheese
    (Cheese Pasteurized Process Pimento)
    80mg (5% AI) in 1 slice (3/4 oz)
    Database: Standard Release (Common) (Source)
  27. Processed Swiss Cheese
    (Cheese Pasteurized Process Swiss)
    80mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  28. Colby Cheese
    (Cheese Colby)
    79mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  29. Provolone Cheese
    (Cheese Provolone)
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  30. Camambert
    (Cheese Camembert)
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  31. American Cheese Spread
    (Cheese Spread Pasteurized Process American)
    76mg (5% AI) in 1 slice
    Database: Standard Release (Common) (Source)
  32. Feta Cheese
    (Cheese Feta)
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  33. Blue Cheese
    (Cheese Blue)
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  34. Monterey Cheese
    (Cheese Monterey)
    74mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  35. Cold Pack American Cheese
    (Cheese Food Cold Pack American)
    73mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  36. Edam Cheese
    (Cheese Edam)
    70mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  37. Plain Yogurt
    (Yogurt Plain Whole Milk)
    66mg (4% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  38. Ricotta Cheese
    (Cheese Ricotta Whole Milk)
    66mg (4% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  39. Dehydrated Milk
    (Milk Dry Whole With Added Vitamin D)
    65mg (4% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  40. Muenster Cheese
    (Cheese Muenster)
    65mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  41. Mozzarella (Hard)
    (Cheese Mozzarella Whole Milk Low Moisture)
    60mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  42. Processed American Cheese (With Vitamin D)
    (Cheese Pasteurized Process American Fortified With Vitamin D)
    52mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  43. Eggs (Raw)
    (Egg Whole Raw Fresh)
    51mg (3% AI) in 1 large
    Database: Standard Release (Common) (Source)
  44. Low Fat Provolone
    (Cheese Provolone Reduced Fat)
    51mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  45. Sweetened Condensed Milk
    (Milk Canned Condensed Sweetened)
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  46. Heavy Whipping Cream
    (Cream Fluid Heavy Whipping)
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  47. American Cheese
    (Cheese Food Pasteurized Process American Vitamin D Fortified)
    46mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  48. Unsalted Butter
    (Butter Without Salt)
    45mg (3% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  49. Swiss Cheese
    (Cheese Swiss)
    44mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  50. Cottage Cheese (Blended With Fruit)
    (Cheese Cottage Creamed With Fruit)
    42mg (3% AI) in 4 oz
    Database: Standard Release (Common) (Source)
  51. Queso Blanco
    (Cheese White Queso Blanco)
    42mg (3% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  52. Sharp Cheddar Cheese
    (Cheese Cheddar Sharp Sliced)
    41mg (3% AI) in 1 slice (1 oz)
    Database: Standard Release (Common) (Source)
  53. Queso Fresco
    (Cheese Fresh Queso Fresco)
    40mg (2% AI) in 1/4 cup
    Database: Standard Release (Common) (Source)
  54. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    39mg (2% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  55. Mozzarella (Lowfat)
    (Cheese Mozzarella Part Skim Milk)
    39mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  56. Cheddar Cheese
    (Cheese Cheddar (Includes Foods For Usda's Food Distribution Program))
    39mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  57. Egg Omelet
    (Egg Whole Cooked Omelet)
    34mg (2% AI) in 1 large
    Database: Standard Release (Common) (Source)
  58. Grated Parmesan
    (Cheese Parmesan Grated)
    34mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  59. Poached Eggs
    (Egg Whole Cooked Poached)
    33mg (2% AI) in 1 large
    Database: Standard Release (Common) (Source)
  60. Neufchatel Cheese
    (Cheese Neufchatel)
    33mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  61. Fried Eggs
    (Egg Whole Cooked Fried)
    32mg (2% AI) in 1 large
    Database: Standard Release (Common) (Source)
  62. Lowfat Buttermilk
    (Milk Buttermilk Fluid Cultured Lowfat)
    32mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  63. Low-Fat Yogurt
    (Yogurt Plain Low Fat)
    32mg (2% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  64. Scrambled Eggs
    (Egg Whole Cooked Scrambled)
    29mg (2% AI) in 1 large
    Database: Standard Release (Common) (Source)
  65. Limburger Cheese
    (Cheese Limburger)
    28mg (2% AI) in 1 cubic inch
    Database: Standard Release (Common) (Source)
  66. Greek Yogurt (Plain)
    (Yogurt Greek Plain Whole Milk)
    27mg (2% AI) in 100 grams
    Database: Standard Release (Common) (Source)
  67. Lowfat Sour Cream
    (Cream Sour Reduced Fat Cultured)
    26mg (2% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  68. Low Fat Sour Cream
    (Sour Cream Reduced Fat)
    24mg (2% AI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  69. Light Cream (Coffe Cream)
    (Cream Fluid Light (Coffee Cream Or Table Cream))
    23mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  70. Cream Cheese
    (Cheese Cream)
    23mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  71. Lowfat Chocolate Milk
    (Milk Chocolate Fluid Commercial Reduced Fat With Added Vitamin A And Vitamin D)
    23mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  72. Hard Boiled Eggs
    (Egg Whole Cooked Hard-Boiled)
    22mg (1% AI) in 1 large
    Database: Standard Release (Common) (Source)
  73. Low Fat Fruit Yogurt (With Vitamin D)
    (Yogurt Fruit Low Fat 10 Grams Protein Per 8 Ounce Fortified With Vitamin D)
    22mg (1% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  74. Egg Yolks (Raw)
    (Egg Yolk Raw Fresh)
    21mg (1% AI) in 1 large
    Database: Standard Release (Common) (Source)
  75. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    20mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  76. Lowfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Lowfat)
    20mg (1% AI) in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  77. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    20mg (1% AI) in 16oz glass
    Database: Standard Release (Common) (Source)
  78. Dried Eggs
    (Egg Whole Dried)
    20mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  79. Lowfat Cheddar Cheese
    (Cheese Low Fat Cheddar Or Colby)
    19mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  80. Cottage Cheese (Blended)
    (Cheese Cottage Creamed Large Or Small Curd)
    19mg (1% AI) in 4 oz
    Database: Standard Release (Common) (Source)
  81. Shredded Parmesan
    (Cheese Parmesan Shredded)
    17mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  82. Breast Milk (Human)
    (Milk Human Mature Fluid (For Reference Only))
    16mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  83. Salted Butter
    (Butter Salted)
    16mg (1% AI) in 1 pat (1 inch sq, 1/3 inch high)
    Database: Standard Release (Common) (Source)
  84. Half And Half Cream
    (Cream Fluid Half And Half)
    15mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  85. Whipped Butter (Salted)
    (Butter Whipped With Salt)
    14mg (1% AI) in 1 pat (1 inch sq, 1/3 inch high)
    Database: Standard Release (Common) (Source)
  86. Lowfat Greek Yogurt
    (Yogurt Greek Plain Lowfat)
    14mg (1% AI) in 1 container (7 oz)
    Database: Standard Release (Common) (Source)
  87. Goat Milk
    (Milk Goat Fluid With Added Vitamin D)
    12mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) (Source)
  88. Whipped Cream
    (Cream Whipped Cream Topping Pressurized)
    10mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  89. Queso Cotija
    (Cheese Mexican Queso Cotija)
    10mg (1% AI) in 2 tsp
    Database: Standard Release (Common) (Source)
  90. Lowfat Cottage Cheese (2%)
    (Cheese Cottage Lowfat 2% Milkfat)
    10mg (1% AI) in 4 oz
    Database: Standard Release (Common) (Source)
  91. Cultured Sour Cream
    (Cream Sour Cultured)
    10mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  92. Sweet Whey Fluid
    (Whey Sweet Fluid)
    7mg in 1 cup
    Database: Standard Release (Common) (Source)
  93. Skim Milk
    (Milk Nonfat Fluid With Added Vitamin A And Vitamin D (Fat Free Or Skim))
    5mg in 16oz glass
    Database: Standard Release (Common) (Source)
  94. Nonfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Nonfat)
    5mg in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  95. Mozzarella (Hard And Lowfat)
    (Cheese Mozzarella Low Moisture Part-Skim)
    4mg in 1 oz
    Database: Standard Release (Common) (Source)
  96. Lowfat Cottage Cheese (1%)
    (Cheese Cottage Lowfat 1% Milkfat)
    3mg in 1 oz
    Database: Standard Release (Common) (Source)
  97. Non-Fat Yogurt
    (Yogurt Plain Skim Milk)
    2mg in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  98. Nonfat Greek Yogurt
    (Yogurt Greek Plain Nonfat (Includes Foods For Usda's Food Distribution Program))
    2mg in 1 container
    Database: Standard Release (Common) (Source)
  99. Nonfat Greek Vanilla Yogurt
    (Yogurt Greek Vanilla Nonfat)
    2mg in 1 container (5.3 oz)
    Database: Standard Release (Common) (Source)
  100. Ice Cream Cookie Sandwich
    2mg in 1 serving
    Database: Standard Release (Common) (Source)
  101. Dried Sweet Whey Powder
    (Whey Sweet Dried)
    1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  102. Evaporated Milk
    (Milk Canned Evaporated Nonfat With Added Vitamin A And Vitamin D)
    1mg in 1 fl oz
    Database: Standard Release (Common) (Source)
  103. Fat Free Cream Cheese
    (Cheese Cream Fat Free)
    1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
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