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Nutrient Ranking Tool

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147 Nuts and Seeds Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Flax Seeds
    6479mg (405% AI) in 1oz
    Database: Standard Release (Common) (Source)
  2. Chia Seeds
    5064mg (316% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  3. Nuts Mixed Nuts Dry Roasted With Peanuts Salt Added Chosen Roaster
    2673mg (167% AI) in 1 cup
    Database: Standard Release (Source)
  4. Hemp Seeds
    2641mg (165% AI) in 1oz
    Database: Standard Release (Common) (Source)
  5. Walnuts
    2579mg (161% AI) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  6. Butternuts (Dried)
    2476mg (155% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  7. Nuts Walnuts Dry Roasted With Salt Added
    2378mg (149% AI) in 1 oz
    Database: Standard Release (Source)
  8. Mixed Nuts Without Peanuts Unsalted
    1350mg (84% AI) in 1 cup
    Database: FNDDS (Source)
  9. Mixed Nuts Without Peanuts Salted
    1339mg (84% AI) in 1 cup
    Database: FNDDS (Source)
  10. Mixed Nuts Unroasted
    1164mg (73% AI) in 1 cup
    Database: FNDDS (Source)
  11. Nuts Pecans Oil Roasted Without Salt Added
    1134mg (71% AI) in 1 cup
    Database: Standard Release (Source)
  12. Nuts Pecans Oil Roasted With Salt Added
    1134mg (71% AI) in 1 cup
    Database: Standard Release (Source)
  13. Seeds Sisymbrium Sp. Seeds Whole Dried
    1074mg (67% AI) in 1 cup
    Database: Standard Release (Source)
  14. Mixed Nuts Honey Roasted
    1021mg (64% AI) in 1 cup
    Database: FNDDS (Source)
  15. Mixed Nuts With Peanuts Unsalted
    896mg (56% AI) in 1 cup
    Database: FNDDS (Source)
  16. Nuts Nfs
    889mg (56% AI) in 1 cup
    Database: FNDDS (Source)
  17. Mixed Nuts Nfs
    889mg (56% AI) in 1 cup
    Database: FNDDS (Source)
  18. Black Walnuts (Dried)
    760mg (48% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  19. Trail Mix With Nuts
    724mg (45% AI) in 1 cup
    Database: FNDDS (Source)
  20. Nuts Formulated Wheat-Based All Flavors Except Macadamia Without Salt
    505mg (32% AI) in 1 oz
    Database: Standard Release (Source)
  21. Dried Beechnuts
    483mg (30% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  22. Nuts Formulated Wheat-Based Unflavored With Salt Added
    479mg (30% AI) in 1 oz
    Database: Standard Release (Source)
  23. Seeds Sesame Seed Kernels Toasted Without Salt Added (Decorticated)
    465mg (29% AI) in 1 cup
    Database: Standard Release (Source)
  24. Seeds Sesame Seed Kernels Toasted With Salt Added (Decorticated)
    465mg (29% AI) in 1 cup
    Database: Standard Release (Source)
  25. Trail Mix With Pretzels Cereal Or Granola
    393mg (25% AI) in 1 cup
    Database: FNDDS (Source)
  26. Trail Mix With Chocolate
    391mg (24% AI) in 1 cup
    Database: FNDDS (Source)
  27. Trail Mix Nfs
    372mg (23% AI) in 1 cup
    Database: FNDDS (Source)
  28. Trail Mix With Nuts And Fruit
    372mg (23% AI) in 1 cup
    Database: FNDDS (Source)
  29. Dried Hickorynuts
    297mg (19% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  30. Dry Roasted Pecans
    282mg (18% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  31. Nuts Pecans Dry Roasted With Salt Added
    282mg (18% AI) in 1 oz
    Database: Standard Release (Source)
  32. Pecans
    280mg (18% AI) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  33. Nuts Pistachio Nuts Dry Roasted With Salt Added
    261mg (16% AI) in 1 cup
    Database: Standard Release (Source)
  34. Nuts Macadamia Nuts Dry Roasted With Salt Added
    259mg (16% AI) in 1 cup, whole or halves
    Database: Standard Release (Source)
  35. Dried Pine Nuts
    224mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  36. Seeds Breadfruit Seeds Raw
    195mg (12% AI) in 1 oz
    Database: Standard Release (Source)
  37. Pumpkin Seeds Salted
    158mg (10% AI) in 1 cup, without shell
    Database: FNDDS (Source)
  38. Walnuts Honey Roasted
    132mg (8% AI) in 1 nut
    Database: FNDDS (Source)
  39. Nuts Mixed Nuts Oil Roasted With Peanuts Without Salt Added
    118mg (7% AI) in 1 cup
    Database: Standard Release (Source)
  40. Nuts Mixed Nuts Oil Roasted With Peanuts With Salt Added
    118mg (7% AI) in 1 cup
    Database: Standard Release (Source)
  41. Mixed Seeds
    116mg (7% AI) in 1 cup
    Database: FNDDS (Source)
  42. Seeds Sunflower Seed Kernels Toasted With Salt Added
    106mg (7% AI) in 1 cup
    Database: Standard Release (Source)
  43. Seeds Sesame Meal Partially Defatted
    103mg (6% AI) in 1 oz
    Database: Standard Release (Source)
  44. Sesame Seeds (Toasted)
    103mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  45. Raw Sesame Butter (Tahini)
    103mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  46. Nuts Almonds Honey Roasted Unblanched
    102mg (6% AI) in 1 oz
    Database: Standard Release (Source)
  47. Sunflower Seeds Plain Salted
    98mg (6% AI) in 1 cup, without shell
    Database: FNDDS (Source)
  48. Sunflower Seeds Flavored
    95mg (6% AI) in 1 cup, without shell
    Database: FNDDS (Source)
  49. Seeds Breadfruit Seeds Roasted
    94mg (6% AI) in 1 oz
    Database: Standard Release (Source)
  50. Seeds Sunflower Seed Kernels Dry Roasted With Salt Added
    88mg (6% AI) in 1 cup
    Database: Standard Release (Source)
  51. Nuts Cashew Nuts Oil Roasted With Salt Added
    88mg (5% AI) in 1 cup, whole
    Database: Standard Release (Source)
  52. Pistachio Nuts
    82mg (5% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  53. Breadfruit Nuts (Seeds)
    80mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  54. Seeds Sesame Flour High-Fat
    80mg (5% AI) in 1 oz
    Database: Standard Release (Source)
  55. Roasted Chestnuts
    78mg (5% AI) in 10 kernels
    Database: Standard Release (Common) (Source)
  56. Nuts Mixed Nuts Oil Roasted Without Peanuts Without Salt Added
    71mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  57. Nuts Mixed Nuts Oil Roasted Without Peanuts With Salt Added
    71mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  58. Seeds Sesame Butter Paste
    62mg (4% AI) in 1 tbsp
    Database: Standard Release (Source)
  59. Sesame Butter (Tahini)
    61mg (4% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  60. Seeds Sesame Butter Tahini Type Of Kernels Unspecified
    60mg (4% AI) in 1 tbsp
    Database: Standard Release (Source)
  61. Dry Roasted Pistachio Nuts
    60mg (4% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  62. Seeds Breadnut Tree Seeds Dried
    59mg (4% AI) in 1 oz
    Database: Standard Release (Source)
  63. Macadamia Nuts
    59mg (4% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  64. Almond Paste
    57mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  65. Dry Roasted Macadamia Nuts
    56mg (3% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  66. Nuts Mixed Nuts Dry Roasted With Peanuts With Salt Added
    54mg (3% AI) in 1 oz
    Database: Standard Release (Source)
  67. Nuts Chestnuts European Dried Unpeeled
    53mg (3% AI) in 1 oz
    Database: Standard Release (Source)
  68. Seeds Pumpkin And Squash Seeds Whole Roasted With Salt Added
    49mg (3% AI) in 1 cup
    Database: Standard Release (Source)
  69. Cashew Butter
    49mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  70. Nuts Chestnuts European Dried Peeled
    47mg (3% AI) in 1 oz
    Database: Standard Release (Source)
  71. Dry-Roasted Cashews
    46mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  72. Nuts Cashew Nuts Dry Roasted With Salt Added
    46mg (3% AI) in 1 oz
    Database: Standard Release (Source)
  73. Seeds Breadnut Tree Seeds Raw
    35mg (2% AI) in 1 oz (8-14 seeds)
    Database: Standard Release (Source)
  74. Dried Pumpkin And Squash Seeds
    34mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  75. Seeds Sesame Seeds Whole Dried
    34mg (2% AI) in 1 tbsp
    Database: Standard Release (Source)
  76. Roasted Squash And Pumpkin Seeds (Unsalted)
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  77. Safflower Seeds
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  78. Pine Nuts (Dried)
    32mg (2% AI) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  79. Roasted Squash And Pumpkin Seeds (Salted)
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  80. Dried Lotus Seeds
    29mg (2% AI) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  81. Nuts Chestnuts European Raw Unpeeled
    27mg (2% AI) in 1 oz
    Database: Standard Release (Source)
  82. Dry-Roasted Mixed Nuts (Salted)
    26mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  83. Hazelnuts
    25mg (2% AI) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  84. Nuts Cashew Butter Plain With Salt Added
    25mg (2% AI) in 1 tbsp
    Database: Standard Release (Source)
  85. Seeds Sesame Flour Partially Defatted
    25mg (2% AI) in 1 oz
    Database: Standard Release (Source)
  86. Nuts Mixed Nuts Oil Roasted With Peanuts Lightly Salted
    25mg (2% AI) in 1 oz
    Database: Standard Release (Source)
  87. Pecans Honey Roasted
    23mg (1% AI) in 1 nut
    Database: FNDDS (Source)
  88. Pecans Salted
    22mg (1% AI) in 1 nut
    Database: FNDDS (Source)
  89. Pecans Unsalted
    22mg (1% AI) in 1 nut
    Database: FNDDS (Source)
  90. Seeds Sunflower Seed Kernels Oil Roasted Without Salt
    22mg (1% AI) in 1 oz
    Database: Standard Release (Source)
  91. Seeds Sunflower Seed Kernels Oil Roasted With Salt Added
    22mg (1% AI) in 1 oz
    Database: Standard Release (Source)
  92. Seeds Sunflower Seed Kernels Toasted Without Salt
    22mg (1% AI) in 1 oz
    Database: Standard Release (Source)
  93. Roasted Squash And Pumpkin Seeds (With Shells)
    22mg (1% AI) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
  94. Seeds Sesame Seed Kernels Dried (Decorticated)
    21mg (1% AI) in 1 tbsp
    Database: Standard Release (Source)
  95. Dry Roasted Sunflower Seeds
    20mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  96. Dry Roasted Sunflower Seeds (With Salt)
    20mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  97. Oil Roasted Cashews
    19mg (1% AI) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  98. Cashews (Raw)
    18mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  99. Dry Roasted Hazelnuts
    17mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  100. Nuts Hazelnuts Or Filberts Blanched
    16mg (1% AI) in 1 oz
    Database: Standard Release (Source)
  101. Boiled Chestnuts
    16mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  102. Chestnuts
    15mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  103. Dried Chinese Chestnuts
    13mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  104. Peanut Butter And Chocolate Spread
    10mg (1% AI) in 1 tablespoon
    Database: FNDDS (Source)
  105. Seeds Cottonseed Flour Partially Defatted (Glandless)
    10mg (1% AI) in 1 cup
    Database: Standard Release (Source)
  106. Dry Roasted Peanuts
    10mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  107. Peanut Butter Lower Sodium And Lower Sugar
    9mg (1% AI) in 1 tablespoon
    Database: FNDDS (Source)
  108. Roasted Chinese Chestnuts
    9mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  109. Dried Japanese Chestnuts
    9mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  110. Dried Sunflower Seeds
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  111. Lotus Seeds
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  112. Seeds Sunflower Seed Butter With Salt Added
    8mg (1% AI) in 1 tbsp
    Database: Standard Release (Source)
  113. Seeds Sunflower Seed Butter Without Salt
    8mg (1% AI) in 1 tbsp
    Database: Standard Release (Source)
  114. Chinese Chestnuts
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  115. Seeds Cottonseed Kernels Roasted (Glandless)
    7mg in 1 tbsp
    Database: Standard Release (Source)
  116. Dried Ginkgo Nuts
    7mg in 1 oz
    Database: Standard Release (Common) (Source)
  117. Ginko Nuts
    6mg in 1 oz
    Database: Standard Release (Common) (Source)
  118. Nuts Chestnuts Japanese Roasted
    6mg in 1 oz
    Database: Standard Release (Source)
  119. Nuts Ginkgo Nuts Canned
    6mg in 1 oz (14 kernels)
    Database: Standard Release (Source)
  120. Cashews Lightly Salted
    6mg in 1 nut
    Database: FNDDS (Source)
  121. Cashews Unsalted
    6mg in 1 nut
    Database: FNDDS (Source)
  122. Brazilnuts
    5mg in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  123. Boiled Chinese Chestnuts
    5mg in 1 oz
    Database: Standard Release (Common) (Source)
  124. Almonds Honey Roasted
    5mg in 1 nut
    Database: FNDDS (Source)
  125. Pistachio Nuts Salted
    4mg in 1 nut
    Database: FNDDS (Source)
  126. Pistachio Nuts Lightly Salted
    4mg in 1 nut
    Database: FNDDS (Source)
  127. Pistachio Nuts Unsalted
    4mg in 1 nut
    Database: FNDDS (Source)
  128. Nuts Chestnuts Japanese Raw
    4mg in 1 oz
    Database: Standard Release (Source)
  129. Seeds Sesame Flour Low-Fat
    3mg in 1 oz
    Database: Standard Release (Source)
  130. Seeds Cottonseed Meal Partially Defatted (Glandless)
    3mg in 1 oz
    Database: Standard Release (Source)
  131. Peanut Butter And Jelly
    2mg in 1 tablespoon
    Database: FNDDS (Source)
  132. Seeds Safflower Seed Meal Partially Defatted
    2mg in 1 oz
    Database: Standard Release (Source)
  133. Nuts Almonds Dry Roasted With Salt Added
    2mg in 1 oz (22 whole kernels)
    Database: Standard Release (Source)
  134. Dry Roasted Almonds
    2mg in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  135. Almonds Salted
    2mg in 1 nut
    Database: FNDDS (Source)
  136. Almonds Unsalted
    2mg in 1 nut
    Database: FNDDS (Source)
  137. Almonds Flavored
    2mg in 1 nut
    Database: FNDDS (Source)
  138. Almonds
    1mg in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  139. Nuts Almonds Blanched
    1mg in 1 oz
    Database: Standard Release (Source)
  140. Almond Butter
    1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  141. Boiled Japanese Chestnuts
    1mg in 1 oz
    Database: Standard Release (Common) (Source)
  142. Nuts Almond Butter Plain With Salt Added
    1mg in 1 tbsp
    Database: Standard Release (Source)
  143. Seeds Cottonseed Flour Low Fat (Glandless)
    1mg in 1 oz
    Database: Standard Release (Source)
  144. Seeds Sunflower Seed Flour Partially Defatted
    1mg in 1 cup
    Database: Standard Release (Source)
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