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 1–50 of 607 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 1 | Vegetable oil, flaxseed (linseed), cold pressed | Fats and Oils | 53.37 g |
| 2 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 48.93 g |
| 3 | Animal fat, native, bearded seal, oil (oogruk oil) | Fats and Oils | 28.55 g |
| 4 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 23.14 g |
| 5 | Seeds, chia seeds, dried | Nuts and Seeds | 17.55 g |
| 6 | Vegetable oil, walnut | Fats and Oils | 10.40 g |
| 7 | Vegetable oil, canola | Fats and Oils | 9.13 g |
| 8 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 9.08 g |
| 9 | Vegetable oil, canola and soybean | Fats and Oils | 9.05 g |
| 10 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 8.71 g |
| 11 | Spread, 20% butter / 80% canola oil | Fats and Oils | 7.37 g |
| 12 | Vegetable oil, wheat germ | Fats and Oils | 6.90 g |
| 13 | Vegetable oil, soybean | Fats and Oils | 6.78 g |
| 14 | Vegetable oil, mustard | Fats and Oils | 5.89 g |
| 15 | Vegetable oil, corn and canola | Fats and Oils | 5.79 g |
| 16 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 5.63 g |
| 17 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 5.49 g |
| 18 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 5.36 g |
| 19 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 5.29 g |
| 20 | Vegetable oil, soybean lecithin | Fats and Oils | 5.13 g |
| 21 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 5.11 g |
| 22 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 4.97 g |
| 23 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 4.70 g |
| 24 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 4.36 g |
| 25 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 3.87 g |
| 26 | Salad dressing, caesar dressing, regular | Fats and Oils | 3.86 g |
| 27 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 3.83 g |
| 28 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 3.28 g |
| 29 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 3.19 g |
| 30 | Shortening, special purpose, baking | Fats and Oils | 3.19 g |
| 31 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 3.06 g |
| 32 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 2.92 g |
| 33 | Shortening, industrial, for frying (liquid), soybean | Fats and Oils | 2.80 g |
| 34 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 2.78 g |
| 35 | Salad dressing, green goddess, regular | Fats and Oils | 2.73 g |
| 36 | Salad dressing, french, commercial, regular | Fats and Oils | 2.73 g |
| 37 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 2.35 g |
| 38 | Shortening, special purpose, cake and icing (frosting) | Fats and Oils | 2.20 g |
| 39 | Salad dressing, mayonnaise, reduced fat , cholesterol-free | Fats and Oils | 2.12 g |
| 40 | Margarine, stick, palm and soybean oils | Fats and Oils | 2.12 g |
| 41 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 2.07 g |
| 42 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 2.04 g |
| 43 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 2.04 g |
| 44 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 2.03 g |
| 45 | Salad dressing, sesame seed, regular | Fats and Oils | 2.00 g |
| 46 | Salad dressing, coleslaw | Fats and Oils | 2.00 g |
| 47 | Nuts, walnuts, black, dried | Nuts and Seeds | 2.00 g |
| 48 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 2.00 g |
| 49 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 1.91 g |
| 50 | Salad dressing, french, homemade, unspecified oil | Fats and Oils | 1.90 g |
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