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