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 151–200 of 607 foods

#	Food	Category	Per 100 g	Source
151	Cheese, cheddar	Dairy and Egg Products	0.36 g	CNF
152	Cheese, swiss (emmental)	Dairy and Egg Products	0.35 g	CNF
153	Cheese, port-salut	Dairy and Egg Products	0.35 g	CNF
154	Soup, cream, mushroom, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.34 g	CNF
155	Cheese, swiss, low sodium	Dairy and Egg Products	0.34 g	CNF
156	Cheese, parmesan, low sodium	Dairy and Egg Products	0.34 g	CNF
157	Cheese, Mexican, queso chihuahua	Dairy and Egg Products	0.34 g	CNF
158	Cheese, Mexican, queso anejo	Dairy and Egg Products	0.34 g	CNF
159	Cheese, parmesan, shredded	Dairy and Egg Products	0.34 g	CNF
160	Fast foods, mexican, burrito with beans and cheese	Fast Foods	0.34 g	CNF
161	Seeds, breadfruit seeds, roasted	Nuts and Seeds	0.33 g	CNF
162	Cheese, cheshire	Dairy and Egg Products	0.33 g	CNF
163	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	0.32 g	CNF
164	Cheese, Mexican, queso asadero	Dairy and Egg Products	0.32 g	CNF
165	Cream, whipped, cream topping, pressurized	Dairy and Egg Products	0.32 g	CNF
166	Cheese, tilsit, with whole milk	Dairy and Egg Products	0.32 g	CNF
167	Cheese, caraway	Dairy and Egg Products	0.32 g	CNF
168	Cream, whipping, 32% M.F.	Dairy and Egg Products	0.32 g	CNF
169	Fast foods, pizza, cheese, thick crust	Fast Foods	0.31 g	CNF
170	Butter, regular	Dairy and Egg Products	0.31 g	CNF
171	Butter, unsalted	Dairy and Egg Products	0.31 g	CNF
172	Cheese, romano	Dairy and Egg Products	0.31 g	CNF
173	Cheese, brie	Dairy and Egg Products	0.31 g	CNF
174	Salad dressing, caesar, low Calorie	Fats and Oils	0.30 g	CNF
175	Meal replacement (cereal), ready to eat, Vector, Kellogg's	Breakfast cereals	0.30 g	CNF
176	Salad dressing, blue or roquefort cheese, low calorie	Fats and Oils	0.30 g	CNF
177	Salad dressing, russian, commercial, low calorie	Fats and Oils	0.30 g	CNF
178	Vegetable oil, sesame	Fats and Oils	0.30 g	CNF
179	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	0.30 g	CNF
180	Spices, pepper, red or cayenne	Spices and Herbs	0.30 g	CNF
181	Spices, basil, dried	Spices and Herbs	0.30 g	CNF
182	Cream, table (coffee), 20% M.F.	Dairy and Egg Products	0.29 g	CNF
183	Cheese, parmesan, hard	Dairy and Egg Products	0.29 g	CNF
184	Cheese, brick	Dairy and Egg Products	0.29 g	CNF
185	Seeds, sesame flour, high-fat	Nuts and Seeds	0.28 g	CNF
186	Seeds, breadfruit seeds, boiled	Nuts and Seeds	0.28 g	CNF
187	Cheese, processed food, swiss, loaf	Dairy and Egg Products	0.27 g	CNF
188	Cheese, provolone	Dairy and Egg Products	0.27 g	CNF
189	Cheese, colby	Dairy and Egg Products	0.27 g	CNF
190	Cheese, camembert	Dairy and Egg Products	0.27 g	CNF
191	Soup (sauce), stock, cream, ready-to-serve	Soups, Sauces and Gravies	0.27 g	CNF
192	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	0.26 g	CNF
193	Cream, table (coffee), 18% M.F.	Dairy and Egg Products	0.26 g	CNF
194	Soup, cheddar cheese, canned, condensed	Soups, Sauces and Gravies	0.26 g	CNF
195	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	0.26 g	CNF
196	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	0.26 g	CNF
197	Cream, sour, cultured, 18% M.F.	Dairy and Egg Products	0.26 g	CNF
198	Cheese, feta	Dairy and Egg Products	0.26 g	CNF
199	Cheese, monterey	Dairy and Egg Products	0.26 g	CNF
200	Soup, cream, broccoli, canned, condensed	Soups, Sauces and Gravies	0.26 g	CNF

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Vegetarian foods high in Omega-3

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