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