Vegetarian 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 607 foods

#	Food	Category	Per 100 g	Source
51	Vegetable oil, oat	Fats and Oils	1.79 g	CNF
52	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	1.77 g	CNF
53	Salad dressing, russian, commercial, regular	Fats and Oils	1.75 g	CNF
54	Nuts, beechnuts, dried	Nuts and Seeds	1.70 g	CNF
55	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	1.68 g	CNF
56	Salad dressing, mayonnaise, imitation, soybean	Fats and Oils	1.60 g	CNF
57	Salad dressing, mayonnaise type, low sodium, reduced fat	Fats and Oils	1.60 g	CNF
58	Vegetable oil, rice bran	Fats and Oils	1.60 g	CNF
59	Seeds, sisymbrium sp. seeds, whole, dried	Nuts and Seeds	1.45 g	CNF
60	Butter oil, anhydrous	Dairy and Egg Products	1.44 g	CNF
61	Salad dressing, italian, commercial, regular	Fats and Oils	1.41 g	CNF
62	Salad dressing, oil and vinegar, homemade	Fats and Oils	1.40 g	CNF
63	Salad dressing, italian, calorie-reduced	Fats and Oils	1.36 g	CNF
64	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	1.33 g	CNF
65	Egg substitute, frozen (yolk replaced), cooked	Dairy and Egg Products	1.28 g	CNF
66	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	1.21 g	CNF
67	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	1.21 g	CNF
68	Butter, whipped	Dairy and Egg Products	1.18 g	CNF
69	Vegetable oil, corn	Fats and Oils	1.16 g	CNF
70	Nuts, hickory nuts, dried	Nuts and Seeds	1.04 g	CNF
71	Nuts, pecans, oil roasted, salted	Nuts and Seeds	1.03 g	CNF
72	Nuts, pecans, oil roasted	Nuts and Seeds	1.03 g	CNF
73	Nuts, pecans, dry roasted, salted	Nuts and Seeds	0.99 g	CNF
74	Nuts, pecans, dry roasted	Nuts and Seeds	0.99 g	CNF
75	Nuts, pecans, dried	Nuts and Seeds	0.98 g	CNF
76	Vegetable oil, avocado	Fats and Oils	0.95 g	CNF
77	Cheese food, imitation	Dairy and Egg Products	0.94 g	CNF
78	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced	Fats and Oils	0.94 g	CNF
79	Salad dressing, buttermilk as main ingredient	Fats and Oils	0.93 g	CNF
80	Salad dressing, honey mustard, calorie-reduced	Fats and Oils	0.92 g	CNF
81	Salad dressing, french, commercial, low calorie	Fats and Oils	0.89 g	CNF
82	Salad dressing, french, calorie-reduced	Fats and Oils	0.88 g	CNF
83	Spices, cloves, ground	Spices and Herbs	0.81 g	CNF
84	Butter, light, unsalted	Dairy and Egg Products	0.80 g	CNF
85	Butter, light, salted	Dairy and Egg Products	0.80 g	CNF
86	Milk, dry, buttermilk, sweet cream	Dairy and Egg Products	0.80 g	CNF
87	Cheese, fontina	Dairy and Egg Products	0.79 g	CNF
88	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	0.78 g	CNF
89	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	0.77 g	CNF
90	Vegetable oil, olive	Fats and Oils	0.76 g	CNF
91	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	0.76 g	CNF
92	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	0.73 g	CNF
93	Cracker, cheese	Baked Products	0.72 g	CNF
94	Cheese, roquefort (blue)	Dairy and Egg Products	0.70 g	CNF
95	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	0.69 g	CNF
96	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	0.69 g	CNF
97	Seeds, breadfruit seeds, raw	Nuts and Seeds	0.68 g	CNF
98	Potato salad with egg	Mixed Dishes	0.63 g	CNF
99	Bread, oat (includes oatmeal and oat bran), commercial	Baked Products	0.63 g	CNF
100	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.60 g	CNF

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Vegetarian foods high in Omega-3

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