54 Nuts and Seeds Highest in Omega 3s
Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
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Flax Seeds
(Seeds Flaxseed)
6479mg
(405% AI)
in 1oz
Database: Standard Release (Common)
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Chia Seeds
(Seeds Chia Seeds Dried)
5064mg
(316% AI)
in 1 oz
Database: Standard Release (Common)
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Hemp Seeds
(Seeds Hemp Seed Hulled)
2641mg
(165% AI)
in 1oz
Database: Standard Release (Common)
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Walnuts
(Nuts Walnuts English)
2579mg
(161% AI)
in 1 oz (14 halves)
Database: Standard Release (Common)
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Dried Beechnuts
(Nuts Beechnuts Dried)
483mg
(30% AI)
in 1 oz
Database: Standard Release (Common)
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Dried Hickorynuts
(Nuts Hickorynuts Dried)
297mg
(19% AI)
in 1 oz
Database: Standard Release (Common)
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Dry Roasted Pecans
(Nuts Pecans Dry Roasted Without Salt Added)
282mg
(18% AI)
in 1 oz
Database: Standard Release (Common)
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Pecans
(Nuts Pecans)
280mg
(18% AI)
in 1 oz (19 halves)
Database: Standard Release (Common)
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Dried Pine Nuts
(Nuts Pine Nuts Pinyon Dried)
224mg
(14% AI)
in 1 oz
Database: Standard Release (Common)
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Sesame Seeds (Toasted)
(Seeds Sesame Seeds Whole Roasted And Toasted)
103mg
(6% AI)
in 1 oz
Database: Standard Release (Common)
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Raw Sesame Butter (Tahini)
(Seeds Sesame Butter Tahini From Raw And Stone Ground Kernels)
103mg
(6% AI)
in 1 oz
Database: Standard Release (Common)
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Pistachio Nuts
(Nuts Pistachio Nuts Raw)
82mg
(5% AI)
in 1 oz (49 kernels)
Database: Standard Release (Common)
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Roasted Chestnuts
(Nuts Chestnuts European Roasted)
78mg
(5% AI)
in 10 kernels
Database: Standard Release (Common)
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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)
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Dry Roasted Pistachio Nuts
(Nuts Pistachio Nuts Dry Roasted Without Salt Added)
60mg
(4% AI)
in 1 oz (49 kernels)
Database: Standard Release (Common)
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Macadamia Nuts
(Nuts Macadamia Nuts Raw)
59mg
(4% AI)
in 1 oz (10-12 kernels)
Database: Standard Release (Common)
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Almond Paste
(Nuts Almond Paste)
57mg
(4% AI)
in 1 oz
Database: Standard Release (Common)
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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)
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Cashew Butter
(Nuts Cashew Butter Plain Without Salt Added)
49mg
(3% AI)
in 1 oz
Database: Standard Release (Common)
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Dry-Roasted Cashews
(Nuts Cashew Nuts Dry Roasted Without Salt Added)
46mg
(3% AI)
in 1 oz
Database: Standard Release (Common)
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Safflower Seeds
(Seeds Safflower Seed Kernels Dried)
32mg
(2% AI)
in 1 oz
Database: Standard Release (Common)
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Pine Nuts (Dried)
(Nuts Pine Nuts Dried)
32mg
(2% AI)
in 1 oz (167 kernels)
Database: Standard Release (Common)
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Dried Lotus Seeds
(Seeds Lotus Seeds Dried)
29mg
(2% AI)
in 1 oz (42 medium seeds)
Database: Standard Release (Common)
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Hazelnuts
(Nuts Hazelnuts Or Filberts)
25mg
(2% AI)
in 1 oz (21 whole kernels)
Database: Standard Release (Common)
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Oil Roasted Cashews
(Nuts Cashew Nuts Oil Roasted Without Salt Added)
19mg
(1% AI)
in 1 oz (18 kernels)
Database: Standard Release (Common)
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Cashews (Raw)
(Nuts Cashew Nuts Raw)
18mg
(1% AI)
in 1 oz
Database: Standard Release (Common)
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Dry Roasted Hazelnuts
(Nuts Hazelnuts Or Filberts Dry Roasted Without Salt Added)
17mg
(1% AI)
in 1 oz
Database: Standard Release (Common)
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Boiled Chestnuts
(Nuts Chestnuts European Boiled And Steamed)
16mg
(1% AI)
in 1 oz
Database: Standard Release (Common)
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Chestnuts
(Nuts Chestnuts European Raw Peeled)
15mg
(1% AI)
in 1 oz
Database: Standard Release (Common)
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Dry Roasted Peanuts
(Peanuts All Types Dry-Roasted Without Salt)
10mg
(1% AI)
in 1 oz
Database: Standard Release (Common)
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Lotus Seeds
(Seeds Lotus Seeds Raw)
8mg
in 1 oz
Database: Standard Release (Common)
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Ginko Nuts
(Nuts Ginkgo Nuts Raw)
6mg
in 1 oz
Database: Standard Release (Common)
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Brazilnuts
(Nuts Brazilnuts Dried Unblanched)
5mg
in 1 oz (6 kernels)
Database: Standard Release (Common)
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Dry Roasted Almonds
(Nuts Almonds Dry Roasted Without Salt Added)
2mg
in 1 oz (22 whole kernels)
Database: Standard Release (Common)
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Almonds
(Nuts Almonds)
1mg
in 1 oz (23 whole kernels)
Database: Standard Release (Common)
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Almond Butter
(Nuts Almond Butter Plain Without Salt Added)
1mg
in 1 tbsp
Database: Standard Release (Common)
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