Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
Done Click the to add any food to this list.

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
Select Data To Show (More Info)
More Options
Exclude Spices and Herbs?

Sort by Nutrient Ratios

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