Foods high in Omega-3

Omega-3 fatty acids are essential fats that support heart, brain, and eye health.

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 1-50 of 1693 foods.

# Food Category Per 100 g Source
1 Vegetable oil, flaxseed (linseed), cold pressed Fats and Oils 53.37 g CNF
2 Vegetable oil, flaxseed, contains added sliced flaxseed Fats and Oils 48.93 g CNF
3 Fish oil, salmon Fats and Oils 35.30 g CNF
4 Animal fat, native, bearded seal, oil (oogruk oil) Fats and Oils 28.55 g CNF
5 Fish oil, menhaden Fats and Oils 28.12 g CNF
6 Fish oil, sardine Fats and Oils 24.07 g CNF
7 Seeds, flaxseed (linseed), whole and ground Nuts and Seeds 23.14 g CNF
8 Fish oil, cod liver Fats and Oils 19.71 g CNF
9 Seeds, chia seeds, dried Nuts and Seeds 17.55 g CNF
10 Fish oil, herring Fats and Oils 11.84 g CNF
11 Vegetable oil, walnut Fats and Oils 10.40 g CNF
12 Vegetable oil, canola Fats and Oils 9.13 g CNF
13 Nuts, walnuts, English or Persian, dried Nuts and Seeds 9.08 g CNF
14 Vegetable oil, canola and soybean Fats and Oils 9.05 g CNF
15 Nuts, butternuts (long walnuts), dried Nuts and Seeds 8.71 g CNF
16 Spread, 20% butter / 80% canola oil Fats and Oils 7.37 g CNF
17 Vegetable oil, wheat germ Fats and Oils 6.90 g CNF
18 Vegetable oil, soybean Fats and Oils 6.78 g CNF
19 Fish, caviar, black and red, granular Finfish and Shellfish Products 6.77 g CNF
20 Vegetable oil, mustard Fats and Oils 5.89 g CNF
21 Margarine, tub, non-hydrogenated, canola and fish oil Fats and Oils 5.81 g CNF
22 Vegetable oil, corn and canola Fats and Oils 5.79 g CNF
23 Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) Fats and Oils 5.63 g CNF
24 Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan Fats and Oils 5.49 g CNF
25 Margarine, tub, non-hydrogenated, canola and olive oil Fats and Oils 5.36 g CNF
26 Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted Fats and Oils 5.29 g CNF
27 Fish, mackerel, salted Finfish and Shellfish Products 5.15 g CNF
28 Vegetable oil, soybean lecithin Fats and Oils 5.13 g CNF
29 Margarine, tub, non-hydrogenated, canola oil, with plant sterols Fats and Oils 5.11 g CNF
30 Salad dressing, mayonnaise, no cholesterol Fats and Oils 4.97 g CNF
31 Salad dressing, mayonnaise, commercial, regular Fats and Oils 4.70 g CNF
32 Fish, salmon, native, king or chinook, smoked, brined Finfish and Shellfish Products 4.53 g CNF
33 Margarine, tub, non-hydrogenated, soybean oil Fats and Oils 4.36 g CNF
34 Salad dressing, peppercorn dressing, commercial, regular Fats and Oils 3.87 g CNF
35 Salad dressing, caesar dressing, regular Fats and Oils 3.86 g CNF
36 Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat Fats and Oils 3.83 g CNF
37 Fish, arctic char, native, skin, raw Finfish and Shellfish Products 3.67 g CNF
38 Fish, shad, American, baked or broiled Finfish and Shellfish Products 3.37 g CNF
39 Margarine, tub, hydrogenated, soybean oil Fats and Oils 3.28 g CNF
40 Shortening, special purpose, baking Fats and Oils 3.19 g CNF
41 Salad dressing, blue or roquefort cheese, commercial, regular Fats and Oils 3.19 g CNF
42 Fish, roe, mixed species, baked or broiled Finfish and Shellfish Products 3.11 g CNF
43 Fish, burbot (loche), native, eggs, raw Finfish and Shellfish Products 3.10 g CNF
44 Salad dressing, ranch dressing, commercial, regular Fats and Oils 3.06 g CNF
45 Margarine, tub, hydrogenated, canola oil Fats and Oils 2.92 g CNF
46 Fish, arctic char, native, meat, dried Finfish and Shellfish Products 2.90 g CNF
47 Fish, arctic char, native, meat and skin, dried Finfish and Shellfish Products 2.90 g CNF
48 Shortening, industrial, for frying (liquid), soybean Fats and Oils 2.80 g CNF
49 Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced Fats and Oils 2.78 g CNF
50 Salad dressing, french, commercial, regular Fats and Oils 2.73 g CNF

Related nutrients

Calories Protein Total Fat Saturated Fat Omega-6 Carbohydrates Dietary Fiber Total Sugars Cholesterol

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