Nutrient Ranking Tool

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54 Nuts and Seeds Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Flax Seeds
    (Seeds Flaxseed)
    6479mg (405% AI) in 1oz
    Database: Standard Release (Common) (Source)
  2. Chia Seeds
    (Seeds Chia Seeds Dried)
    5064mg (316% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  3. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    2641mg (165% AI) in 1oz
    Database: Standard Release (Common) (Source)
  4. Walnuts
    (Nuts Walnuts English)
    2579mg (161% AI) in 1 oz (14 halves)
    Database: Standard Release (Common) (Source)
  5. Butternuts (Dried)
    (Nuts Butternuts Dried)
    2476mg (155% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  6. Black Walnuts (Dried)
    (Nuts Walnuts Black Dried)
    760mg (48% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  7. Dried Beechnuts
    (Nuts Beechnuts Dried)
    483mg (30% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  8. Dried Hickorynuts
    (Nuts Hickorynuts Dried)
    297mg (19% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  9. Dry Roasted Pecans
    (Nuts Pecans Dry Roasted Without Salt Added)
    282mg (18% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  10. Pecans
    (Nuts Pecans)
    280mg (18% AI) in 1 oz (19 halves)
    Database: Standard Release (Common) (Source)
  11. Dried Pine Nuts
    (Nuts Pine Nuts Pinyon Dried)
    224mg (14% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  12. Sesame Seeds (Toasted)
    (Seeds Sesame Seeds Whole Roasted And Toasted)
    103mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  13. Raw Sesame Butter (Tahini)
    (Seeds Sesame Butter Tahini From Raw And Stone Ground Kernels)
    103mg (6% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  14. Pistachio Nuts
    (Nuts Pistachio Nuts Raw)
    82mg (5% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  15. Breadfruit Nuts (Seeds)
    (Seeds Breadfruit Seeds Boiled)
    80mg (5% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  16. Roasted Chestnuts
    (Nuts Chestnuts European Roasted)
    78mg (5% AI) in 10 kernels
    Database: Standard Release (Common) (Source)
  17. Sesame Butter (Tahini)
    (Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type))
    61mg (4% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  18. Dry Roasted Pistachio Nuts
    (Nuts Pistachio Nuts Dry Roasted Without Salt Added)
    60mg (4% AI) in 1 oz (49 kernels)
    Database: Standard Release (Common) (Source)
  19. Macadamia Nuts
    (Nuts Macadamia Nuts Raw)
    59mg (4% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  20. Almond Paste
    (Nuts Almond Paste)
    57mg (4% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  21. Dry Roasted Macadamia Nuts
    (Nuts Macadamia Nuts Dry Roasted Without Salt Added)
    56mg (3% AI) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) (Source)
  22. Cashew Butter
    (Nuts Cashew Butter Plain Without Salt Added)
    49mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  23. Dry-Roasted Cashews
    (Nuts Cashew Nuts Dry Roasted Without Salt Added)
    46mg (3% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  24. Dried Pumpkin And Squash Seeds
    (Seeds Pumpkin And Squash Seed Kernels Dried)
    34mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  25. Roasted Squash And Pumpkin Seeds (Unsalted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted Without Salt)
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  26. Safflower Seeds
    (Seeds Safflower Seed Kernels Dried)
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  27. Pine Nuts (Dried)
    (Nuts Pine Nuts Dried)
    32mg (2% AI) in 1 oz (167 kernels)
    Database: Standard Release (Common) (Source)
  28. Roasted Squash And Pumpkin Seeds (Salted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted With Salt Added)
    32mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  29. Dried Lotus Seeds
    (Seeds Lotus Seeds Dried)
    29mg (2% AI) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) (Source)
  30. Dry-Roasted Mixed Nuts (Salted)
    (Nuts Mixed Nuts Dry Roasted With Peanuts Without Salt Added)
    26mg (2% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  31. Hazelnuts
    (Nuts Hazelnuts Or Filberts)
    25mg (2% AI) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) (Source)
  32. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    22mg (1% AI) in 1 oz (85 seeds)
    Database: Standard Release (Common) (Source)
  33. Dry Roasted Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dry Roasted Without Salt)
    20mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  34. Dry Roasted Sunflower Seeds (With Salt)
    (Seeds Sunflower Seed Kernels From Shell Dry Roasted With Salt Added)
    20mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  35. Oil Roasted Cashews
    (Nuts Cashew Nuts Oil Roasted Without Salt Added)
    19mg (1% AI) in 1 oz (18 kernels)
    Database: Standard Release (Common) (Source)
  36. Cashews (Raw)
    (Nuts Cashew Nuts Raw)
    18mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  37. Dry Roasted Hazelnuts
    (Nuts Hazelnuts Or Filberts Dry Roasted Without Salt Added)
    17mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  38. Boiled Chestnuts
    (Nuts Chestnuts European Boiled And Steamed)
    16mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  39. Chestnuts
    (Nuts Chestnuts European Raw Peeled)
    15mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  40. Dried Chinese Chestnuts
    (Nuts Chestnuts Chinese Dried)
    13mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  41. Dry Roasted Peanuts
    (Peanuts All Types Dry-Roasted Without Salt)
    10mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  42. Roasted Chinese Chestnuts
    (Nuts Chestnuts Chinese Roasted)
    9mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  43. Dried Japanese Chestnuts
    (Nuts Chestnuts Japanese Dried)
    9mg (1% AI) in 1 oz
    Database: Standard Release (Common) (Source)
  44. Dried Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dried)
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  45. Lotus Seeds
    (Seeds Lotus Seeds Raw)
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  46. Chinese Chestnuts
    (Nuts Chestnuts Chinese Raw)
    8mg in 1 oz
    Database: Standard Release (Common) (Source)
  47. Dried Ginkgo Nuts
    (Nuts Ginkgo Nuts Dried)
    7mg in 1 oz
    Database: Standard Release (Common) (Source)
  48. Ginko Nuts
    (Nuts Ginkgo Nuts Raw)
    6mg in 1 oz
    Database: Standard Release (Common) (Source)
  49. Brazilnuts
    (Nuts Brazilnuts Dried Unblanched)
    5mg in 1 oz (6 kernels)
    Database: Standard Release (Common) (Source)
  50. Boiled Chinese Chestnuts
    (Nuts Chestnuts Chinese Boiled And Steamed)
    5mg in 1 oz
    Database: Standard Release (Common) (Source)
  51. Dry Roasted Almonds
    (Nuts Almonds Dry Roasted Without Salt Added)
    2mg in 1 oz (22 whole kernels)
    Database: Standard Release (Common) (Source)
  52. Almonds
    (Nuts Almonds)
    1mg in 1 oz (23 whole kernels)
    Database: Standard Release (Common) (Source)
  53. Almond Butter
    (Nuts Almond Butter Plain Without Salt Added)
    1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  54. Boiled Japanese Chestnuts
    (Nuts Chestnuts Japanese Boiled And Steamed)
    1mg in 1 oz
    Database: Standard Release (Common) (Source)
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