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 251–300 of 1,693 foods

#	Food	Category	Per 100 g	Source
251	Mollusks, oyster, eastern (blue point), wild, baked or broiled	Finfish and Shellfish Products	0.63 g	CNF
252	Goose, wild (Canada goose), native, breast, meat and skin, boiled	Poultry Products	0.61 g	CNF
253	Plant-based beverage, soy, enriched, with Omega-3 fatty acids added	Beverages	0.60 g	CNF
254	Mollusks, oyster, eastern (blue point), wild, breaded and fried	Finfish and Shellfish Products	0.60 g	CNF
255	Crustaceans, shrimp, mixed species, canned	Finfish and Shellfish Products	0.60 g	CNF
256	Fish, mullet (sucker), white, raw	Finfish and Shellfish Products	0.59 g	CNF
257	Egg, chicken, dried, whole, stabilized	Dairy and Egg Products	0.59 g	CNF
258	Lamb, New Zealand, rack - partly frenched, lean and fat, raw	Lamb, Veal and Game	0.58 g	CNF
259	Fish, whitefish, native, esophagus, raw	Finfish and Shellfish Products	0.58 g	CNF
260	Turkey, all classes, skin and separable fat only, roasted	Poultry Products	0.58 g	CNF
261	Fish, seatrout (weakfish), mixed species, baked or broiled	Finfish and Shellfish Products	0.56 g	CNF
262	Egg, chicken, yolk, dried	Dairy and Egg Products	0.56 g	CNF
263	Fish, pollock, atlantic (boston blue), baked or broiled	Finfish and Shellfish Products	0.56 g	CNF
264	Crustaceans, crab, blue, crab cakes, homemade	Finfish and Shellfish Products	0.56 g	CNF
265	Turkey, all classes, skin and separable fat only, raw	Poultry Products	0.56 g	CNF
266	Chicken nuggets, white meat, pre-cooked, frozen, not heated	Poultry Products	0.56 g	CNF
267	Fish, catfish, channel (bullhead), wild, breaded and fried	Finfish and Shellfish Products	0.55 g	CNF
268	Egg, chicken, dried, whole	Dairy and Egg Products	0.55 g	CNF
269	Fish, salmon, chinook (spring), smoked, lox	Finfish and Shellfish Products	0.55 g	CNF
270	Crustaceans, crab, blue, boiled or steamed	Finfish and Shellfish Products	0.54 g	CNF
271	Fish, flatfish (flounder or sole or plaice), baked or broiled	Finfish and Shellfish Products	0.54 g	CNF
272	Margarine, stick, canola and/or soybean oil	Fats and Oils	0.53 g	CNF
273	Quail, cooked, total edible	Poultry Products	0.53 g	CNF
274	Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted	Lamb, Veal and Game	0.53 g	CNF
275	Fish, hake (whiting), mixed species, baked or broiled	Finfish and Shellfish Products	0.53 g	CNF
276	Fish, catfish, channel (bullhead), wild, raw	Finfish and Shellfish Products	0.53 g	CNF
277	Goose, wild (Canada goose), native, breast, meat and skin, fire roasted	Poultry Products	0.52 g	CNF
278	Fish, catfish, channel (bullhead), farmed, baked or broiled	Finfish and Shellfish Products	0.52 g	CNF
279	Salad dressing, buttermilk, light	Fats and Oils	0.52 g	CNF
280	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.52 g	CNF
281	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.52 g	CNF
282	Mollusks, oyster, eastern (blue point), farmed, baked or broiled	Finfish and Shellfish Products	0.52 g	CNF
283	Crusteceans, spiny lobster (crawfish, rock lobster), boiled or steamed	Finfish and Shellfish Products	0.52 g	CNF
284	Fish, sturgeon, mixed species, baked or broiled	Finfish and Shellfish Products	0.52 g	CNF
285	Spices, chili powder	Spices and Herbs	0.52 g	CNF
286	Fish, halibut, Atlantic or Pacific, raw	Finfish and Shellfish Products	0.51 g	CNF
287	Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid	Finfish and Shellfish Products	0.51 g	CNF
288	Fish, salmon, chinook (spring), smoked	Finfish and Shellfish Products	0.51 g	CNF
289	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.50 g	CNF
290	Fish, rockfish, pacific ocean perch, mixed species, baked or broiled	Finfish and Shellfish Products	0.50 g	CNF
291	Animal fat, goose	Fats and Oils	0.50 g	CNF
292	Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	0.49 g	CNF
293	Fish, pollock (alaska), baked or broiled	Finfish and Shellfish Products	0.49 g	CNF
294	Mollusks, squid (calamari), mixed species, raw	Finfish and Shellfish Products	0.49 g	CNF
295	Lamb, New Zealand, frozen, loin chop, lean and fat, raw	Lamb, Veal and Game	0.48 g	CNF
296	Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed	Finfish and Shellfish Products	0.48 g	CNF
297	Fish, tilefish, raw	Finfish and Shellfish Products	0.48 g	CNF
298	Lamb, New Zealand, shoulder, whole, lean and fat, 6mm (1/4") trim, braised	Lamb, Veal and Game	0.47 g	CNF
299	Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, roasted	Lamb, Veal and Game	0.47 g	CNF
300	Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.47 g	CNF

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Foods high in Omega-3

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