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 201–250 of 607 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 201 | Cheese, muenster, low fat | Dairy and Egg Products | 0.25 g |
| 202 | Nuts, pistachio nuts, raw | Nuts and Seeds | 0.25 g |
| 203 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 0.25 g |
| 204 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.25 g |
| 205 | Bread, white with raisins, commercial, toasted | Baked Products | 0.24 g |
| 206 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 0.24 g |
| 207 | Cheese, monterey, low fat | Dairy and Egg Products | 0.24 g |
| 208 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 0.24 g |
| 209 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 0.24 g |
| 210 | Cheese, edam | Dairy and Egg Products | 0.24 g |
| 211 | Cheese, blue | Dairy and Egg Products | 0.24 g |
| 212 | Cheese, muenster | Dairy and Egg Products | 0.23 g |
| 213 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 0.23 g |
| 214 | Bread, white with raisins, commercial | Baked Products | 0.23 g |
| 215 | Spices, ginger, ground | Spices and Herbs | 0.22 g |
| 216 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 0.22 g |
| 217 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.22 g |
| 218 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.22 g |
| 219 | Soup, cream, mushroom, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.21 g |
| 220 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 0.21 g |
| 221 | Bannock | Baked Products | 0.21 g |
| 222 | Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free | Fats and Oils | 0.20 g |
| 223 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 0.20 g |
| 224 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 0.20 g |
| 225 | Vegetable oil, cottonseed | Fats and Oils | 0.20 g |
| 226 | Vegetable oil, palm | Fats and Oils | 0.20 g |
| 227 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.20 g |
| 228 | Milk, dry whole | Dairy and Egg Products | 0.20 g |
| 229 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 g |
| 230 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 0.20 g |
| 231 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 0.19 g |
| 232 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 0.19 g |
| 233 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 0.19 g |
| 234 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 0.19 g |
| 235 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 0.19 g |
| 236 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.19 g |
| 237 | Vegetable oil, sunflower, oleic (70% and over) | Fats and Oils | 0.19 g |
| 238 | Cheese, parmesan, dry grated | Dairy and Egg Products | 0.19 g |
| 239 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 0.19 g |
| 240 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 0.19 g |
| 241 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.19 g |
| 242 | Fast foods, pizza, cheese, regular crust | Fast Foods | 0.18 g |
| 243 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.18 g |
| 244 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.18 g |
| 245 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.18 g |
| 246 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 0.18 g |
| 247 | Cheese sauce, homemade | Dairy and Egg Products | 0.18 g |
| 248 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 0.18 g |
| 249 | Fast foods, side dish, potato, mashed | Fast Foods | 0.17 g |
| 250 | Bread, made with milk, commercial, toasted | Baked Products | 0.17 g |
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