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 301–350 of 607 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 301 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 0.12 g |
| 302 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 0.12 g |
| 303 | Bread, italian, toasted | Baked Products | 0.12 g |
| 304 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.12 g |
| 305 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.12 g |
| 306 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 0.12 g |
| 307 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 0.12 g |
| 308 | Chili con carne with beans, canned | Mixed Dishes | 0.12 g |
| 309 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.12 g |
| 310 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 0.11 g |
| 311 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 0.11 g |
| 312 | Bread, rye, toasted | Baked Products | 0.11 g |
| 313 | Bread, Italian | Baked Products | 0.11 g |
| 314 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 0.11 g |
| 315 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 0.11 g |
| 316 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 0.11 g |
| 317 | Cheese, neufchatel | Dairy and Egg Products | 0.11 g |
| 318 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 0.11 g |
| 319 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 0.10 g |
| 320 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.10 g |
| 321 | Babyfood, cereal, mixed grain, dry | Babyfoods | 0.10 g |
| 322 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 0.10 g |
| 323 | Bread, rye | Baked Products | 0.10 g |
| 324 | Bread, spelt, commercial, toasted | Baked Products | 0.10 g |
| 325 | Seeds, lotus seeds, dried | Nuts and Seeds | 0.10 g |
| 326 | Vegetable oil, grapeseed | Fats and Oils | 0.10 g |
| 327 | Vegetable oil, cocoa butter | Fats and Oils | 0.10 g |
| 328 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 0.10 g |
| 329 | Bread, pumpernickel, toasted | Baked Products | 0.10 g |
| 330 | Vegetable oil, safflower, oleic (70% and over) | Fats and Oils | 0.10 g |
| 331 | Bread, sprouted wheat, commercial, toasted | Baked Products | 0.10 g |
| 332 | Soup, cream, mushroom, canned, condensed | Soups, Sauces and Gravies | 0.09 g |
| 333 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 0.09 g |
| 334 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.09 g |
| 335 | Soup, cream, celery, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.09 g |
| 336 | Bread, spelt, commercial | Baked Products | 0.09 g |
| 337 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.09 g |
| 338 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.09 g |
| 339 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 0.09 g |
| 340 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 0.09 g |
| 341 | Bread, pumpernickel | Baked Products | 0.09 g |
| 342 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 0.09 g |
| 343 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 0.09 g |
| 344 | Bread, sprouted wheat, commercial | Baked Products | 0.09 g |
| 345 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.09 g |
| 346 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 0.08 g |
| 347 | Sapote, mamey, raw | Fruits and fruit juices | 0.08 g |
| 348 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 0.08 g |
| 349 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 0.08 g |
| 350 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 0.08 g |
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