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 1–50 of 1,693 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 | Fish oil, salmon | Fats and Oils | 35.30 g |
| 4 | Animal fat, native, bearded seal, oil (oogruk oil) | Fats and Oils | 28.55 g |
| 5 | Fish oil, menhaden | Fats and Oils | 28.12 g |
| 6 | Fish oil, sardine | Fats and Oils | 24.07 g |
| 7 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 23.14 g |
| 8 | Fish oil, cod liver | Fats and Oils | 19.71 g |
| 9 | Seeds, chia seeds, dried | Nuts and Seeds | 17.55 g |
| 10 | Fish oil, herring | Fats and Oils | 11.84 g |
| 11 | Vegetable oil, walnut | Fats and Oils | 10.40 g |
| 12 | Vegetable oil, canola | Fats and Oils | 9.13 g |
| 13 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 9.08 g |
| 14 | Vegetable oil, canola and soybean | Fats and Oils | 9.05 g |
| 15 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 8.71 g |
| 16 | Spread, 20% butter / 80% canola oil | Fats and Oils | 7.37 g |
| 17 | Vegetable oil, wheat germ | Fats and Oils | 6.90 g |
| 18 | Vegetable oil, soybean | Fats and Oils | 6.78 g |
| 19 | Fish, caviar, black and red, granular | Finfish and Shellfish Products | 6.77 g |
| 20 | Vegetable oil, mustard | Fats and Oils | 5.89 g |
| 21 | Margarine, tub, non-hydrogenated, canola and fish oil | Fats and Oils | 5.81 g |
| 22 | Vegetable oil, corn and canola | Fats and Oils | 5.79 g |
| 23 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 5.63 g |
| 24 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 5.49 g |
| 25 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 5.36 g |
| 26 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 5.29 g |
| 27 | Fish, mackerel, salted | Finfish and Shellfish Products | 5.15 g |
| 28 | Vegetable oil, soybean lecithin | Fats and Oils | 5.13 g |
| 29 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 5.11 g |
| 30 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 4.97 g |
| 31 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 4.70 g |
| 32 | Fish, salmon, native, king or chinook, smoked, brined | Finfish and Shellfish Products | 4.53 g |
| 33 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 4.36 g |
| 34 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 3.87 g |
| 35 | Salad dressing, caesar dressing, regular | Fats and Oils | 3.86 g |
| 36 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 3.83 g |
| 37 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 3.67 g |
| 38 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 3.37 g |
| 39 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 3.28 g |
| 40 | Salad dressing, blue or roquefort cheese, commercial, regular | Fats and Oils | 3.19 g |
| 41 | Shortening, special purpose, baking | Fats and Oils | 3.19 g |
| 42 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 3.11 g |
| 43 | Fish, burbot (loche), native, eggs, raw | Finfish and Shellfish Products | 3.10 g |
| 44 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 3.06 g |
| 45 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 2.92 g |
| 46 | Fish, arctic char, native, meat and skin, dried | Finfish and Shellfish Products | 2.90 g |
| 47 | Fish, arctic char, native, meat, dried | Finfish and Shellfish Products | 2.90 g |
| 48 | Shortening, industrial, for frying (liquid), soybean | Fats and Oils | 2.80 g |
| 49 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 2.78 g |
| 50 | Salad dressing, green goddess, regular | Fats and Oils | 2.73 g |
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