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.
Selling a product with omega-3? Generate a print-ready nutrition label from your recipe.
Showing 101–150 of 1,693 foods
| # | Food | Category | Per 100 g |
|---|---|---|---|
| 101 | Fish, herring, atlantic, raw | Finfish and Shellfish Products | 1.71 g |
| 102 | Nuts, beechnuts, dried | Nuts and Seeds | 1.70 g |
| 103 | Fish, sardine, pacific, canned in tomato sauce, drained with bones | Finfish and Shellfish Products | 1.68 g |
| 104 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 1.68 g |
| 105 | Fish, tuna, bluefin, fresh, baked or broiled | Finfish and Shellfish Products | 1.66 g |
| 106 | Fish, sablefish (black cod), raw | Finfish and Shellfish Products | 1.63 g |
| 107 | Fish, salmon, pink (humpback), raw | Finfish and Shellfish Products | 1.61 g |
| 108 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 1.60 g |
| 109 | Salad dressing, mayonnaise type, low sodium, reduced fat | Fats and Oils | 1.60 g |
| 110 | Fish, mackerel, pacific and jack, mixed species, raw | Finfish and Shellfish Products | 1.60 g |
| 111 | Vegetable oil, rice bran | Fats and Oils | 1.60 g |
| 112 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 1.57 g |
| 113 | Duck, wild, native, cooked | Poultry Products | 1.51 g |
| 114 | Goose, wild (Canada goose), native, meat and skin, dried, boiled | Poultry Products | 1.51 g |
| 115 | Fish, cisco (lake herring, tullibee), native, smoked | Finfish and Shellfish Products | 1.50 g |
| 116 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 1.47 g |
| 117 | Fish, sardine, Atlantic, canned in oil, drained solids with bone | Finfish and Shellfish Products | 1.46 g |
| 118 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 1.46 g |
| 119 | Fish, mackerel, spanish (atlantic), raw | Finfish and Shellfish Products | 1.46 g |
| 120 | Fish, anchovy, european, raw | Finfish and Shellfish Products | 1.46 g |
| 121 | Fish, herring, atlantic, pickled | Finfish and Shellfish Products | 1.45 g |
| 122 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 1.45 g |
| 123 | Fish, salmon, pink (humpback), baked or broiled | Finfish and Shellfish Products | 1.44 g |
| 124 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 1.44 g |
| 125 | Butter oil, anhydrous | Dairy and Egg Products | 1.44 g |
| 126 | Fish, salmon, sockeye (red), baked or broiled | Finfish and Shellfish Products | 1.42 g |
| 127 | Fish, salmon, sockeye (red), canned, total can contents | Finfish and Shellfish Products | 1.42 g |
| 128 | Salad dressing, italian, commercial, regular | Fats and Oils | 1.41 g |
| 129 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 1.40 g |
| 130 | Animal fat, turkey | Fats and Oils | 1.40 g |
| 131 | Salad dressing, oil and vinegar, homemade | Fats and Oils | 1.40 g |
| 132 | Goose, wild (Canada goose), native, collar, meat and skin, roasted | Poultry Products | 1.37 g |
| 133 | Salad dressing, italian, calorie-reduced | Fats and Oils | 1.36 g |
| 134 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 1.36 g |
| 135 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 1.34 g |
| 136 | Goose, wild (Canada goose), native, leg, meat and skin, roasted | Poultry Products | 1.34 g |
| 137 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 1.33 g |
| 138 | Fish, halibut, Greenland (turbot), baked or broiled | Finfish and Shellfish Products | 1.33 g |
| 139 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 1.33 g |
| 140 | Fish, trout, rainbow, wild, baked or broiled | Finfish and Shellfish Products | 1.33 g |
| 141 | Fish, salmon, sockeye (red), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 1.32 g |
| 142 | Fish, salmon, chum (keta), canned, drained, solids with bone, salted | Finfish and Shellfish Products | 1.30 g |
| 143 | Fish, salmon, chum (keta), canned, drained solids with bone, unsalted | Finfish and Shellfish Products | 1.30 g |
| 144 | Fish, salmon, sockeye (red), canned, drained solids, without skin and bones | Finfish and Shellfish Products | 1.29 g |
| 145 | Fish, tuna, bluefin, fresh, raw | Finfish and Shellfish Products | 1.29 g |
| 146 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 1.28 g |
| 147 | Fish, salmon, sockeye (red), raw | Finfish and Shellfish Products | 1.28 g |
| 148 | Fish, salmon, pink (humpback), poached | Finfish and Shellfish Products | 1.27 g |
| 149 | Lamb, New Zealand, composite cuts, fat, raw | Lamb, Veal and Game | 1.27 g |
| 150 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 1.23 g |
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