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.
Selling a product with omega-3? Generate a print-ready nutrition label from your recipe.
Showing 101–150 of 361 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 101 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 0.40 g |
| 102 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 0.38 g |
| 103 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 0.37 g |
| 104 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 0.36 g |
| 105 | Snacks, tortilla chips, plain, yellow corn | Snacks | 0.36 g |
| 106 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 0.36 g |
| 107 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 0.36 g |
| 108 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 0.36 g |
| 109 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 0.36 g |
| 110 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 0.36 g |
| 111 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 0.36 g |
| 112 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.36 g |
| 113 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.33 g |
| 114 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 0.32 g |
| 115 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.30 g |
| 116 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.30 g |
| 117 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.30 g |
| 118 | Vegetable oil, sesame | Fats and Oils | 0.30 g |
| 119 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 0.30 g |
| 120 | Spices, pepper, red or cayenne | Spices and Herbs | 0.30 g |
| 121 | Spices, basil, dried | Spices and Herbs | 0.30 g |
| 122 | Seeds, sesame flour, high-fat | Nuts and Seeds | 0.28 g |
| 123 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.28 g |
| 124 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 0.26 g |
| 125 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 0.26 g |
| 126 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 0.26 g |
| 127 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.25 g |
| 128 | Bread, white with raisins, commercial, toasted | Baked Products | 0.24 g |
| 129 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.24 g |
| 130 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.24 g |
| 131 | Bread, white with raisins, commercial | Baked Products | 0.23 g |
| 132 | Spices, ginger, ground | Spices and Herbs | 0.22 g |
| 133 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.22 g |
| 134 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.22 g |
| 135 | Bannock | Baked Products | 0.21 g |
| 136 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 0.20 g |
| 137 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 0.20 g |
| 138 | Vegetable oil, cottonseed | Fats and Oils | 0.20 g |
| 139 | Vegetable oil, palm | Fats and Oils | 0.20 g |
| 140 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.20 g |
| 141 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.19 g |
| 142 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.19 g |
| 143 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 0.19 g |
| 144 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 0.19 g |
| 145 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.19 g |
| 146 | Vegetable oil, sunflower, oleic (70% and over) | Fats and Oils | 0.19 g |
| 147 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.19 g |
| 148 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.18 g |
| 149 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 0.18 g |
| 150 | Fast foods, side dish, potato, mashed | Fast Foods | 0.17 g |
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