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.

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Showing 51–100 of 1,693 foods

#	Food	Category	Per 100 g	Source
51	Salad dressing, french, commercial, regular	Fats and Oils	2.73 g	CNF
52	Goose, wild (Canada goose), native, meat, smoked, dried	Poultry Products	2.67 g	CNF
53	Fish, mackerel, atlantic, raw	Finfish and Shellfish Products	2.65 g	CNF
54	Fish, shad, American, raw	Finfish and Shellfish Products	2.63 g	CNF
55	Fish, salmon, atlantic, farmed, baked or broiled	Finfish and Shellfish Products	2.61 g	CNF
56	Fish, salmon, atlantic, wild, baked or broiled	Finfish and Shellfish Products	2.56 g	CNF
57	Fish, salmon, atlantic, farmed, raw	Finfish and Shellfish Products	2.49 g	CNF
58	Fish, roe, mixed species, raw	Finfish and Shellfish Products	2.43 g	CNF
59	Fish, herring, pacific, baked or broiled	Finfish and Shellfish Products	2.41 g	CNF
60	Fish, salmon, native, eggs, raw	Finfish and Shellfish Products	2.40 g	CNF
61	Fish, smelt, dried	Finfish and Shellfish Products	2.37 g	CNF
62	Fish, herring, atlantic, kippered	Finfish and Shellfish Products	2.35 g	CNF
63	Salad dressing, thousand island, commercial, regular	Fats and Oils	2.35 g	CNF
64	Fish, salmon, chinook (spring), raw	Finfish and Shellfish Products	2.32 g	CNF
65	Deli-meat, summer sausage	Sausages and Luncheon meats	2.31 g	CNF
66	Salad dressing, bacon and tomato	Fats and Oils	2.30 g	CNF
67	Animal fat, mutton tallow	Fats and Oils	2.30 g	CNF
68	Fish, herring, atlantic, baked or broiled	Finfish and Shellfish Products	2.20 g	CNF
69	Shortening, special purpose, cake and icing (frosting)	Fats and Oils	2.20 g	CNF
70	Fish, sablefish (black cod), smoked	Finfish and Shellfish Products	2.17 g	CNF
71	Fish, salmon, chinook (spring), baked or broiled	Finfish and Shellfish Products	2.13 g	CNF
72	Salad dressing, mayonnaise, reduced fat , cholesterol-free	Fats and Oils	2.12 g	CNF
73	Margarine, stick, palm and soybean oils	Fats and Oils	2.12 g	CNF
74	Fish, sablefish (black cod), baked or broiled	Finfish and Shellfish Products	2.11 g	CNF
75	Fish, anchovy, european, canned with olive oil, drained solids	Finfish and Shellfish Products	2.10 g	CNF
76	Fish, salmon, native, tipnuk, fermented	Finfish and Shellfish Products	2.10 g	CNF
77	Fish, salmon, sockeye (red), canned, drained solids, salted	Finfish and Shellfish Products	2.09 g	CNF
78	Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat	Fats and Oils	2.07 g	CNF
79	Fish, mackerel, pacific and jack, mixed species, baked or broiled	Finfish and Shellfish Products	2.05 g	CNF
80	Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced	Fats and Oils	2.04 g	CNF
81	Salad dressing, mayonnaise, made with tofu	Fats and Oils	2.04 g	CNF
82	Fish, whitefish, lake, native, baked	Finfish and Shellfish Products	2.03 g	CNF
83	Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced	Fats and Oils	2.03 g	CNF
84	Fish, salmon, coho, farmed, baked or broiled	Finfish and Shellfish Products	2.02 g	CNF
85	Salad dressing, sesame seed, regular	Fats and Oils	2.00 g	CNF
86	Salad dressing, coleslaw	Fats and Oils	2.00 g	CNF
87	Fish, salmon, atlantic, wild, raw	Finfish and Shellfish Products	2.00 g	CNF
88	Nuts, walnuts, black, dried	Nuts and Seeds	2.00 g	CNF
89	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	2.00 g	CNF
90	Fish, salmon, pink (humpback), canned, solids with bone and liquid, unsalted	Finfish and Shellfish Products	1.94 g	CNF
91	Salad dressing, mayonnaise, reduced fat	Fats and Oils	1.91 g	CNF
92	Fish, salmon, pink (humpback), canned, solids with bone and liquid, salted	Finfish and Shellfish Products	1.90 g	CNF
93	Fish, burbot (loche), native, liver, raw	Finfish and Shellfish Products	1.90 g	CNF
94	Salad dressing, french, homemade, unspecified oil	Fats and Oils	1.90 g	CNF
95	Fish, herring, pacific, raw	Finfish and Shellfish Products	1.86 g	CNF
96	Fish, salmon, coho, wild, poached	Finfish and Shellfish Products	1.85 g	CNF
97	Fish, whitefish, native, smoked, dried	Finfish and Shellfish Products	1.83 g	CNF
98	Vegetable oil, oat	Fats and Oils	1.79 g	CNF
99	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	1.77 g	CNF
100	Salad dressing, russian, commercial, regular	Fats and Oils	1.75 g	CNF

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Foods high in Omega-3

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