Vegan foods high in Omega-3

Processing strips omega-3 from some foods and traps it in others. Oils cold-pressed or extracted without heat hold more than those refined at high temperature. Fish oil supplements and fortified spreads concentrate what raw sources provide thinly. The figures below show what ends up in your finished product.

Oily fish (mackerel, sardines, anchovies) dominate the ranking because their tissues store omega-3 as fuel for movement. Walnuts, flaxseeds, and canola oil carry it too, but in a form your body converts less readily. This ranking cannot tell you whether the omega-3 you eat will stay stable from factory shelf to your customer's kitchen.

Plant oils and seeds contain alpha-linolenic acid, the omega-3 form you can make from plants. Your body converts it slowly into the longer-chain types that oily fish provide ready-made. Fortified plant products and algae supplements offer another route. Without them, vegetarian and vegan diets stay lower in the forms that accumulate fastest in human tissue.

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Showing 51–100 of 361 foods

#	Food	Category	Per 100 g	Source
51	Salad dressing, russian, commercial, regular	Fats and Oils	1.75 g	CNF
52	Nuts, beechnuts, dried	Nuts and Seeds	1.70 g	CNF
53	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	1.68 g	CNF
54	Salad dressing, mayonnaise, imitation, soybean	Fats and Oils	1.60 g	CNF
55	Salad dressing, mayonnaise type, low sodium, reduced fat	Fats and Oils	1.60 g	CNF
56	Vegetable oil, rice bran	Fats and Oils	1.60 g	CNF
57	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	1.45 g	CNF
58	Salad dressing, italian, commercial, regular	Fats and Oils	1.41 g	CNF
59	Salad dressing, oil and vinegar, homemade	Fats and Oils	1.40 g	CNF
60	Salad dressing, italian, calorie-reduced	Fats and Oils	1.36 g	CNF
61	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	1.33 g	CNF
62	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	1.21 g	CNF
63	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	1.21 g	CNF
64	Vegetable oil, corn	Fats and Oils	1.16 g	CNF
65	Nuts, hickory nuts, dried	Nuts and Seeds	1.04 g	CNF
66	Nuts, pecans, oil roasted, salted	Nuts and Seeds	1.03 g	CNF
67	Nuts, pecans, oil roasted	Nuts and Seeds	1.03 g	CNF
68	Nuts, pecans, dry roasted, salted	Nuts and Seeds	0.99 g	CNF
69	Nuts, pecans, dry roasted	Nuts and Seeds	0.99 g	CNF
70	Nuts, pecans, dried	Nuts and Seeds	0.98 g	CNF
71	Vegetable oil, avocado	Fats and Oils	0.95 g	CNF
72	Salad dressing, french, commercial, low calorie	Fats and Oils	0.89 g	CNF
73	Salad dressing, french, calorie-reduced	Fats and Oils	0.88 g	CNF
74	Spices, cloves, ground	Spices and Herbs	0.81 g	CNF
75	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	0.78 g	CNF
76	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	0.77 g	CNF
77	Vegetable oil, olive	Fats and Oils	0.76 g	CNF
78	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	0.76 g	CNF
79	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	0.73 g	CNF
80	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	0.69 g	CNF
81	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	0.69 g	CNF
82	Seeds, breadfruit seeds, raw	Nuts and Seeds	0.68 g	CNF
83	Bread, oat (includes oatmeal and oat bran), commercial	Baked Products	0.63 g	CNF
84	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.60 g	CNF
85	Margarine, stick, canola and/or soybean oil	Fats and Oils	0.53 g	CNF
86	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.52 g	CNF
87	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.52 g	CNF
88	Spices, chili powder	Spices and Herbs	0.52 g	CNF
89	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.47 g	CNF
90	Babyfood, cereal, soya, with fruit, dry	Babyfoods	0.45 g	CNF
91	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.45 g	CNF
92	Spices, paprika	Spices and Herbs	0.45 g	CNF
93	Bread, multigrain, toasted	Baked Products	0.45 g	CNF
94	Vegetable oil, corn, peanut and olive	Fats and Oils	0.43 g	CNF
95	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	0.42 g	CNF
96	Bread, multigrain, commercial	Baked Products	0.41 g	CNF
97	Nuts, almonds, oil roasted, blanched, salted	Nuts and Seeds	0.41 g	CNF
98	Nuts, almonds, oil roasted, blanched	Nuts and Seeds	0.41 g	CNF
99	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	0.40 g	CNF
100	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	0.40 g	CNF

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Vegan foods high in Omega-3

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