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.
Selling a product with omega-3? Generate a print-ready nutrition label from your recipe.
Showing 151–200 of 607 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 151 | Cheese, cheddar | Dairy and Egg Products | 0.36 g |
| 152 | Cheese, swiss (emmental) | Dairy and Egg Products | 0.35 g |
| 153 | Cheese, port-salut | Dairy and Egg Products | 0.35 g |
| 154 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.34 g |
| 155 | Cheese, swiss, low sodium | Dairy and Egg Products | 0.34 g |
| 156 | Cheese, parmesan, low sodium | Dairy and Egg Products | 0.34 g |
| 157 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 0.34 g |
| 158 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 0.34 g |
| 159 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.34 g |
| 160 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.34 g |
| 161 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.33 g |
| 162 | Cheese, cheshire | Dairy and Egg Products | 0.33 g |
| 163 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 0.32 g |
| 164 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 0.32 g |
| 165 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.32 g |
| 166 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 0.32 g |
| 167 | Cheese, caraway | Dairy and Egg Products | 0.32 g |
| 168 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 0.32 g |
| 169 | Fast foods, pizza, cheese, thick crust | Fast Foods | 0.31 g |
| 170 | Butter, regular | Dairy and Egg Products | 0.31 g |
| 171 | Butter, unsalted | Dairy and Egg Products | 0.31 g |
| 172 | Cheese, romano | Dairy and Egg Products | 0.31 g |
| 173 | Cheese, brie | Dairy and Egg Products | 0.31 g |
| 174 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.30 g |
| 175 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 0.30 g |
| 176 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.30 g |
| 177 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.30 g |
| 178 | Vegetable oil, sesame | Fats and Oils | 0.30 g |
| 179 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 0.30 g |
| 180 | Spices, pepper, red or cayenne | Spices and Herbs | 0.30 g |
| 181 | Spices, basil, dried | Spices and Herbs | 0.30 g |
| 182 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 0.29 g |
| 183 | Cheese, parmesan, hard | Dairy and Egg Products | 0.29 g |
| 184 | Cheese, brick | Dairy and Egg Products | 0.29 g |
| 185 | Seeds, sesame flour, high-fat | Nuts and Seeds | 0.28 g |
| 186 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.28 g |
| 187 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 0.27 g |
| 188 | Cheese, provolone | Dairy and Egg Products | 0.27 g |
| 189 | Cheese, colby | Dairy and Egg Products | 0.27 g |
| 190 | Cheese, camembert | Dairy and Egg Products | 0.27 g |
| 191 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 0.27 g |
| 192 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 0.26 g |
| 193 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.26 g |
| 194 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.26 g |
| 195 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 0.26 g |
| 196 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 0.26 g |
| 197 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.26 g |
| 198 | Cheese, feta | Dairy and Egg Products | 0.26 g |
| 199 | Cheese, monterey | Dairy and Egg Products | 0.26 g |
| 200 | Soup, cream, broccoli, canned, condensed | Soups, Sauces and Gravies | 0.26 g |
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