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 101–150 of 361 foods

#	Food	Category	Per 100 g	Source
101	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	0.40 g	CNF
102	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	0.38 g	CNF
103	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	0.37 g	CNF
104	Nuts, almonds, toasted, unblanched	Nuts and Seeds	0.36 g	CNF
105	Snacks, tortilla chips, plain, yellow corn	Snacks	0.36 g	CNF
106	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	0.36 g	CNF
107	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	0.36 g	CNF
108	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	0.36 g	CNF
109	Seeds, sesame meal, partially defatted	Nuts and Seeds	0.36 g	CNF
110	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	0.36 g	CNF
111	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	0.36 g	CNF
112	Salad dressing, italian, commercial, low Calorie	Fats and Oils	0.36 g	CNF
113	Seeds, breadfruit seeds, roasted	Nuts and Seeds	0.33 g	CNF
114	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	0.32 g	CNF
115	Salad dressing, caesar, low Calorie	Fats and Oils	0.30 g	CNF
116	Meal replacement (cereal), ready to eat, Vector, Kellogg's	Breakfast cereals	0.30 g	CNF
117	Salad dressing, russian, commercial, low calorie	Fats and Oils	0.30 g	CNF
118	Vegetable oil, sesame	Fats and Oils	0.30 g	CNF
119	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	0.30 g	CNF
120	Spices, pepper, red or cayenne	Spices and Herbs	0.30 g	CNF
121	Spices, basil, dried	Spices and Herbs	0.30 g	CNF
122	Seeds, sesame flour, high-fat	Nuts and Seeds	0.28 g	CNF
123	Seeds, breadfruit seeds, boiled	Nuts and Seeds	0.28 g	CNF
124	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	0.26 g	CNF
125	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	0.26 g	CNF
126	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	0.26 g	CNF
127	Nuts, pistachio nuts, raw	Nuts and Seeds	0.25 g	CNF
128	Bread, white with raisins, commercial, toasted	Baked Products	0.24 g	CNF
129	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	0.24 g	CNF
130	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	0.24 g	CNF
131	Bread, white with raisins, commercial	Baked Products	0.23 g	CNF
132	Spices, ginger, ground	Spices and Herbs	0.22 g	CNF
133	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	0.22 g	CNF
134	Potato, mashed, homemade, prepared with 2% M.F. milk and margarine	Vegetables and Vegetable Products	0.22 g	CNF
135	Bannock	Baked Products	0.21 g	CNF
136	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	0.20 g	CNF
137	Seeds, breadnuttree seeds, dried	Nuts and Seeds	0.20 g	CNF
138	Vegetable oil, cottonseed	Fats and Oils	0.20 g	CNF
139	Vegetable oil, palm	Fats and Oils	0.20 g	CNF
140	Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments	Breakfast cereals	0.20 g	CNF
141	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	0.19 g	CNF
142	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	0.19 g	CNF
143	Nuts, mixed nuts, dry roasted with peanuts, salted	Nuts and Seeds	0.19 g	CNF
144	Nuts, mixed nuts, dry roasted with peanuts	Nuts and Seeds	0.19 g	CNF
145	Nuts, almond paste, sweetened	Nuts and Seeds	0.19 g	CNF
146	Vegetable oil, sunflower, oleic (70% and over)	Fats and Oils	0.19 g	CNF
147	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	0.19 g	CNF
148	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	0.18 g	CNF
149	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	0.18 g	CNF
150	Fast foods, side dish, potato, mashed	Fast Foods	0.17 g	CNF

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Vegan foods high in Omega-3

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