Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Nuts and Seeds Highest in Omega 3s

57 results
Name
Omega 3s
Data source
+ 1
Flax Seeds (Seeds, flaxseed) 1oz
6.479g (405% AI)
Standard Release (Common)
+ 2
Chia Seeds (Seeds, chia seeds, dried) 1 oz
5.064g (317% AI)
Standard Release (Common)
+ 3
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
2.579g (161% AI)
Standard Release (Common)
+ 4
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
2.476g (155% AI)
Standard Release (Common)
+ 5
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.466g (154% AI)
Standard Release (Common)
+ 6
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
0.76g (48% AI)
Standard Release (Common)
+ 7
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.483g (30% AI)
Standard Release (Common)
+ 8
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.297g (19% AI)
Standard Release (Common)
+ 9
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.282g (18% AI)
Standard Release (Common)
+ 10
Pecans (Nuts, pecans) 1 oz (19 halves)
0.28g (18% AI)
Standard Release (Common)
+ 11
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.224g (14% AI)
Standard Release (Common)
+ 12
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 13
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 14
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
0.082g (5% AI)
Standard Release (Common)
+ 15
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.08g (5% AI)
Standard Release (Common)
+ 16
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.078g (5% AI)
Standard Release (Common)
+ 17
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
0.061g (4% AI)
Standard Release (Common)
+ 18
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
0.06g (4% AI)
Standard Release (Common)
+ 19
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
0.059g (4% AI)
Standard Release (Common)
+ 20
Almond Paste (Nuts, almond paste) 1 oz
0.057g (4% AI)
Standard Release (Common)
+ 21
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.056g (4% AI)
Standard Release (Common)
+ 22
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
0.049g (3% AI)
Standard Release (Common)
+ 23
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
0.047g (3% AI)
Standard Release (Common)
+ 24
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
0.046g (3% AI)
Standard Release (Common)
+ 25
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
0.034g (2% AI)
Standard Release (Common)
+ 26
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
0.032g (2% AI)
Standard Release (Common)
+ 27
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
0.032g (2% AI)
Standard Release (Common)
+ 28
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
0.032g (2% AI)
Standard Release (Common)
+ 29
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.029g (2% AI)
Standard Release (Common)
+ 30
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
0.025g (2% AI)
Standard Release (Common)
+ 31
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
0.023g (1% AI)
Standard Release (Common)
+ 32
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
0.022g (1% AI)
Standard Release (Common)
+ 33
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
0.02g (1% AI)
Standard Release (Common)
+ 34
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
0.02g (1% AI)
Standard Release (Common)
+ 35
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
0.019g (1% AI)
Standard Release (Common)
+ 36
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
0.018g (1% AI)
Standard Release (Common)
+ 37
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
0.017g (1% AI)
Standard Release (Common)
+ 38
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
0.017g (1% AI)
Standard Release (Common)
+ 39
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
0.016g (1% AI)
Standard Release (Common)
+ 40
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
0.015g (1% AI)
Standard Release (Common)
+ 41
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
0.013g (1% AI)
Standard Release (Common)
+ 42
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
0.01g (1% AI)
Standard Release (Common)
+ 43
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
0.009g (1% AI)
Standard Release (Common)
+ 44
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
0.009g (1% AI)
Standard Release (Common)
+ 45
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
0.008g (1% AI)
Standard Release (Common)
+ 46
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
0.008g (1% AI)
Standard Release (Common)
+ 47
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.007g (0% AI)
Standard Release (Common)
+ 48
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.007g (0% AI)
Standard Release (Common)
+ 49
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
0.006g (0% AI)
Standard Release (Common)
+ 50
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
0.005g (0% AI)
Standard Release (Common)
+ 51
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
0.003g (0% AI)
Standard Release (Common)
+ 52
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
0.001g (0% AI)
Standard Release (Common)
+ 53
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
0.001g (0% AI)
Standard Release (Common)
+ 54
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
0.001g (0% AI)
Standard Release (Common)
+ 55
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
0g (0% AI)
Standard Release (Common)
+ 56
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0g (0% AI)
Standard Release (Common)
+ 57
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
0g (0% AI)
Standard Release (Common)