54 Nuts and Seeds Highest in Omega 3s

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)