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 101–150 of 607 foods

#	Food	Category	Per 100 g	Source
101	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	0.59 g	CNF
102	Egg, chicken, yolk, dried	Dairy and Egg Products	0.56 g	CNF
103	Egg, chicken, dried, whole	Dairy and Egg Products	0.55 g	CNF
104	Margarine, stick, canola and/or soybean oil	Fats and Oils	0.53 g	CNF
105	Salad dressing, buttermilk, light	Fats and Oils	0.52 g	CNF
106	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.52 g	CNF
107	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.52 g	CNF
108	Spices, chili powder	Spices and Herbs	0.52 g	CNF
109	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.50 g	CNF
110	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.47 g	CNF
111	Egg, chicken, yolk, cooked	Dairy and Egg Products	0.47 g	CNF
112	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	0.47 g	CNF
113	Babyfood, cereal, soya, with fruit, dry	Babyfoods	0.45 g	CNF
114	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.45 g	CNF
115	Spices, paprika	Spices and Herbs	0.45 g	CNF
116	Bread, multigrain, toasted	Baked Products	0.45 g	CNF
117	Cream, whipping, 35% M.F.	Dairy and Egg Products	0.45 g	CNF
118	Burrito, bean and cheese, frozen	Mixed Dishes	0.45 g	CNF
119	Vegetable oil, corn, peanut and olive	Fats and Oils	0.43 g	CNF
120	Cheese, gruyere	Dairy and Egg Products	0.43 g	CNF
121	Cream, whipping, 35% M.F., sweetened, whipped	Dairy and Egg Products	0.42 g	CNF
122	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	0.42 g	CNF
123	Cheese, gjetost	Dairy and Egg Products	0.42 g	CNF
124	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.41 g	CNF
125	Bread, multigrain, commercial	Baked Products	0.41 g	CNF
126	Nuts, almonds, oil roasted, blanched, salted	Nuts and Seeds	0.41 g	CNF
127	Nuts, almonds, oil roasted, blanched	Nuts and Seeds	0.41 g	CNF
128	Cheese spread, cream cheese base, flavoured	Dairy and Egg Products	0.40 g	CNF
129	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	0.40 g	CNF
130	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	0.40 g	CNF
131	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	0.40 g	CNF
132	Soup, cream, celery, canned, condensed	Soups, Sauces and Gravies	0.39 g	CNF
133	Cheese, gouda	Dairy and Egg Products	0.39 g	CNF
134	Egg, chicken, whole, cooked, fried	Dairy and Egg Products	0.38 g	CNF
135	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	0.38 g	CNF
136	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	0.37 g	CNF
137	Cheese, processed product, cheddar, slices, low sodium	Dairy and Egg Products	0.37 g	CNF
138	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	0.37 g	CNF
139	Cheese, cheddar or colby type, low sodium	Dairy and Egg Products	0.37 g	CNF
140	Cream, substitute, flavoured, liquid	Dairy and Egg Products	0.36 g	CNF
141	Nuts, almonds, toasted, unblanched	Nuts and Seeds	0.36 g	CNF
142	Snacks, tortilla chips, plain, yellow corn	Snacks	0.36 g	CNF
143	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	0.36 g	CNF
144	Fast foods, pizza, cheese, thin crust	Fast Foods	0.36 g	CNF
145	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	0.36 g	CNF
146	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	0.36 g	CNF
147	Seeds, sesame meal, partially defatted	Nuts and Seeds	0.36 g	CNF
148	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	0.36 g	CNF
149	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	0.36 g	CNF
150	Salad dressing, italian, commercial, low Calorie	Fats and Oils	0.36 g	CNF

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Vegetarian foods high in Omega-3

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