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 151–200 of 361 foods

#	Food	Category	Per 100 g	Source
151	Bread, white, commercial, with added fibre, toasted	Baked Products	0.17 g	CNF
152	Bread, whole wheat, commercial, toasted	Baked Products	0.17 g	CNF
153	Bread, whole grain (whole-wheat), commercial	Baked Products	0.17 g	CNF
154	Nuts, cashew butter, plain, salted	Nuts and Seeds	0.17 g	CNF
155	Nuts, cashew butter, plain	Nuts and Seeds	0.17 g	CNF
156	Bread, white, commercial, toasted	Baked Products	0.17 g	CNF
157	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	0.16 g	CNF
158	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	0.16 g	CNF
159	Nuts, cashew nuts, dry roasted	Nuts and Seeds	0.16 g	CNF
160	Seeds, pumpkin and squash seed kernels, roasted	Nuts and Seeds	0.16 g	CNF
161	Bread, white, commercial, with added fibre	Baked Products	0.16 g	CNF
162	Bread, whole wheat, commercial	Baked Products	0.15 g	CNF
163	Cereal, ready to eat, All Bran Original, Kellogg's	Breakfast cereals	0.15 g	CNF
164	Bread, white, commercial	Baked Products	0.15 g	CNF
165	Bread, white, commercial, reduced sodium	Baked Products	0.15 g	CNF
166	Spices, pepper, black	Spices and Herbs	0.15 g	CNF
167	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	0.15 g	CNF
168	Babyfood, cereal, oat, dry	Babyfoods	0.14 g	CNF
169	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	0.13 g	CNF
170	Nuts, almond meal, partially defatted	Nuts and Seeds	0.13 g	CNF
171	Fast foods, side dish, hush puppies	Fast Foods	0.12 g	CNF
172	Cereal, ready to eat, Just Right, Kellogg's	Breakfast cereals	0.12 g	CNF
173	Bread, italian, toasted	Baked Products	0.12 g	CNF
174	Salad dressing, ranch dressing, fat free	Fats and Oils	0.12 g	CNF
175	Seeds, breadnuttree seeds, raw	Nuts and Seeds	0.12 g	CNF
176	Chili con carne with beans, canned	Mixed Dishes	0.12 g	CNF
177	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	0.11 g	CNF
178	Bread, rye, toasted	Baked Products	0.11 g	CNF
179	Bread, Italian	Baked Products	0.11 g	CNF
180	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	0.11 g	CNF
181	Seeds, safflower seed kernels, dried	Nuts and Seeds	0.11 g	CNF
182	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	0.11 g	CNF
183	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	0.10 g	CNF
184	Babyfood, cereal, mixed grain, dry	Babyfoods	0.10 g	CNF
185	Bread, whole grain (whole-wheat), with added fibre, commercial	Baked Products	0.10 g	CNF
186	Bread, rye	Baked Products	0.10 g	CNF
187	Bread, spelt, commercial, toasted	Baked Products	0.10 g	CNF
188	Seeds, lotus seeds, dried	Nuts and Seeds	0.10 g	CNF
189	Vegetable oil, grapeseed	Fats and Oils	0.10 g	CNF
190	Cereal, ready to eat, All Bran Buds, Kellogg's	Breakfast cereals	0.10 g	CNF
191	Bread, pumpernickel, toasted	Baked Products	0.10 g	CNF
192	Vegetable oil, safflower, oleic (70% and over)	Fats and Oils	0.10 g	CNF
193	Bread, sprouted wheat, commercial, toasted	Baked Products	0.10 g	CNF
194	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	0.09 g	CNF
195	Bread, spelt, commercial	Baked Products	0.09 g	CNF
196	Nuts, European chestnuts (sweet), roasted	Nuts and Seeds	0.09 g	CNF
197	Nuts, European chestnuts (sweet), raw, unpeeled	Nuts and Seeds	0.09 g	CNF
198	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	0.09 g	CNF
199	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	0.09 g	CNF
200	Bread, pumpernickel	Baked Products	0.09 g	CNF

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Vegan foods high in Omega-3

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