Nutrient Density
Omega-3 Rich Food (high to low)
Nutrition Facts: Omega-3 Content
| Omega-3 (mg) | Information updated: March 30, 2010 |
| 7196 | Flax Oil, organic cold-pressed unrefined Quantity: 1 Tbsp |
| 2542 | Walnuts, raw unsalted Quantity: 5 whole 28gm |
| 2338 | Flax seeds, organic Quantity: 1 Tbsp |
| 1117 | Salmon, frozen wild keta (Pacific) Quantity: 4oz 113gm |
| 990 | Peanut butter with flax oil creamy Quantity: 2 Tbsp |
| 808 | Tuna, canned in water, white albacore Quantity: 3oz 85gm |
| 707 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 423 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20gm |
| 400 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 370 | Onion, yellow, Organic Quantity: 1 medium |
| 338 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 311 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113gm |
| 295 | Mustard Seed, yellow Quantity: 1 Tbsp 11gm |
| 292 | Avocado (Florida) raw Quantity: 1 fruit 304gm |
| 280 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113gm |
| 280 | Legumes, navy beans, dry Quantity: 1/4 cup dry |
| 278 | Cloves, ground Quantity: 1 Tbsp |
| 276 | Pecans, raw unsalted Quantity: 19 halves 28gm |
| 269 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 269 | Tilapia, cooked dry heat Quantity: 4 oz 100gm |
| 232 | Strawberries, raw organic Quantity: 1 pint |
| 216 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 202 | Wheat Germ, raw Quantity: 2 Tbsp 16gm |
| 185 | Onion, yellow, raw Quantity: 1 small |
| 174 | Blueberries, unsweetened frozen Quantity: 1 cup 155gm |
| 165 | Legumes, red kidney beans, dry Quantity: 1/4 cup dry |
| 164 | Turkey, ground 93/7 lean Quantity: 4oz |
| 161 | Beef, steak, rib eye Quantity: 3oz |
| 155 | Raspberries, raw Quantity: 1 cup 123gm |
| 155 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 150 | Avocado (California) raw Quantity: 1 fruit 201gm |
| 146 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 143 | Spinach, canned, no salt added Quantity: 1/2 cup 115gm |
| 140 | Tarragon, ground Quantity: 1 Tbsp 5gm |
| 124 | Blackberries, frozen Quantity: 1 cup 151gm |
| 124 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 121 | Kale greens, raw Quantity: 1 cup chopped 67gm |
| 121 | Squash spaghetti, cooked no salt Quantity: 1 cup 155gm |
| 117 | Spinach, baby raw Quantity: 2 cups 85gm |
| 114 | Flour, Barley Quantity: 1 cup 148gm |
| 110 | Squash summer zucchini Quantity: 1 medium |
| 109 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 103 | Olive Oil Quantity: 1 Tbsp 14gm |
| 98 | Cauliflower, white, raw Quantity: 1 small head 265gm |
| 97 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 96 | Strawberries, raw organic Quantity: 8 medium 147gm |
| 95 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 88 | Leeks, raw Quantity: 1 leek 89gm |
| 87 | Brussels sprouts Quantity: 3 whole 1 cup 88gm |
| 87 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 86 | Blueberries, raw organic Quantity: 1 cup 148gm |
| 85 | Flour, Buckwheat Quantity: 1 cup 120gm |
| 84 | Turnip greens, raw Quantity: 2 cups 100gm |
| 78 | Turkey, ground breast 99% lean Quantity: 4oz |
| 77 | Mango, raw Quantity: 1 fruit 207gm |
| 73 | Oregano, dried Quantity: 1 tsp |
| 72 | Pistachio nuts, raw Quantity: 49 nuts 28gm |
| 71 | Milk, 2% fat Quantity: 1 cup 246gm |
| 68 | Almond Butter Quantity: 1 Tbsp |
| 67 | Cauliflower, green, raw Quantity: 1 cup 64gm |
| 66 | Flour, brown rice Quantity: 1 cup 158gm |
| 64 | Cantaloupe, raw organic Quantity: 1/4 medium 138gm |
| 61 | Paprika Quantity: 1 Tbsp 7gm |
| 60 | Chicken, breast tenderloins boneless skinless Quantity: 112gm |
| 58 | Avocado (Florida) raw Quantity: 1/5 fruit 61gm |
| 58 | Macadamia nuts, raw Quantity: 12 nuts 28gm |
| 58 | Bean Sprouts, alfalfa Quantity: 1 cup 33gm |
| 55 | Chili powder, ground Quantity: 1 Tbsp |
| 55 | Vegetable Protein Powder Quantity: 2 Tbsp 20gm |
| 52 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 51 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 51 | Peas green, raw Quantity: 1 cup 145gm |
| 49 | Turnip, raw Quantity: 1 medium 122gm |
| 49 | Marjoram, dried Quantity: 1 Tbsp 2gm |
| 45 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120gm |
| 45 | Sour Cream, light Quantity: 1oz 28gm |
| 44 | Peas, frozen Quantity: 1 cup 134gm |
| 43 | Oats, rolled, old fashioned or instant Quantity: 1/2 cup 40gm |
| 42 | Beef, ground beef 80% lean frozen organic Quantity: 4oz |
| 42 | Milk, 1% fat Quantity: 1 cup 246gm |
| 41 | Spinach, frozen, organic Quantity: 1 cup |
| 41 | Melon, honeydew, raw Quantity: 1/8 of 5"melon |
| 41 | Pepper, sweet red raw Quantity: 1 large 164gm |
| 40 | Cabbage red, raw, chopped Quantity: 1 cup 89gm |
| 40 | Green beans, raw Quantity: 20 beans 1 cup 110gm |
| 39 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 38 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85gm |
| 38 | Bison Burger (cooked) Quantity: 3 oz 85gm |
| 38 | Papaya, raw Quantity: 1 small 152gm |
| 37 | Cauliflower, white, raw Quantity: 1 cup 100gm |
| 35 | Cranberry Juice, unsweetened Quantity: 1/2 cup 4oz |
| 35 | Rosemary, dried Quantity: 1 Tbsp 3gm |
| 35 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5gm |
| 34 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 34 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85gm |
| 34 | Olive Oil, extra virgin Quantity: 1 tsp |
| 34 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9gm |
| 33 | Avocado (California) raw Quantity: 1/5 fruit 30gm |
| 33 | Pumpkin: canned Quantity: 15oz, 425gm |
| 33 | Turmeric, ground Quantity: 1 Tbsp |
| 32 | Banana, whole Quantity: 1 medium 118gm |
| 32 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 32 | Yogurt, Lowfat plain Dannon Quantity: 8 oz |
| 32 | Cabbage red, raw, shredded Quantity: 1 cup 70gm |
| 31 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz |
| 31 | Pasta, Rotini 100% whole wheat Quantity: 3/4 cup |
| 31 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 57gm |
| 30 | Basil, dried leaves Quantity: 1 Tbsp 2gm |
| 29 | Thyme, ground Quantity: 1 Tbsp |
| 28 | Pineapple, raw Quantity: 1 cup chunks 165gm |
| 27 | Banana, whole Quantity: 1 small 101gm |
| 27 | Rice, brown long grain organic (cooked) Quantity: 1 cup 195gm |
| 27 | Sunflower Oil high oleic 70% Quantity: 1 Tbsp 14gm |
| 26 | Olives, green canned Quantity: 14 whole, 28gm |
| 25 | Peanut butter, creamy organic Quantity: 2 Tbsp |
| 25 | Sage, ground Quantity: 1 Tbsp |
| 24 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85gm |
| 22 | Cranberries, raw Quantity: 1 cup 100gm |
| 22 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 21 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 20 | Corn, yellow frozen, microwaved Quantity: 1 cup 141gm |
| 19 | Broccoli, raw chopped Quantity: 1 cup 91gm |
| 19 | Corn, sweet, yellow cooked Quantity: 1 medium ear 103gm |
| 18 | Bay Leaf Quantity: 1 Tbsp |
| 18 | Cherries, sweet, raw Quantity: 9 whole 70gm |
| 18 | Olives, ripe canned Quantity: 7 large, 28gm |
| 17 | Cashews: raw whole Quantity: 1oz 28gm |
| 17 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173gm |
| 17 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173gm |
| 17 | Bean Sprouts, mung Quantity: 1 cup 104gm |
| 17 | Pasta, Spinach (cooked) Quantity: 2oz 57gm |
| 16 | Apple, raw organic Quantity: 1 medium |
| 16 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88gm |
| 15 | Ginger, ground Quantity: 1 Tbsp 5gm |
| 15 | Cucumber, raw with peel Quantity: 1 (8" whole) 301gm |
| 15 | Lemon, raw Quantity: 1 small 58gm |
| 15 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 14 | Orange Juice, raw Quantity: 1/2 cup 4oz |
| 13 | Apple, raw organic Quantity: 1 small 149gm |
| 13 | Pepper, sweet green raw Quantity: 1 large 164gm |
| 13 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 3 squares 38gm |
| 13 | Lime, raw Quantity: 1 small 67gm |
| 13 | Orange, navel Quantity: 1 medium |
| 12 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 bar 35gm |
| 12 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 11 | Cottage Cheese, low fat 2% milkfat Quantity: 4oz 113gm |
| 11 | Cumin, seed Quantity: 1 Tbsp |
| 10 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113gm |
| 10 | Asparagus, spears Quantity: 6, 7"spears 100gm |
| 10 | Black Pepper Quantity: 1 Tbsp 6 gm |
| 10 | Caraway seed Quantity: 1 Tbsp 6gm |
| 10 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230gm |
| 9 | Peas, sugar snap, raw Quantity: 20 pods 68gm |
| 8 | Ginger root, raw Quantity: 1/4 cup sliced 24gm |
| 8 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 7 | Applesauce, unsweetened Quantity: 1 cup 244gm |
| 7 | Beets, canned slices Quantity: 1 cup 170gm |
| 6 | Grape Juice, unsweetened Quantity: 1/2 cup |
| 5 | Grapes, raw seedless (red or purple) Quantity: 10 whole 49gm |
| 5 | Beets, cooked Quantity: 2 beets 100gm |
| 5 | Milk, fat free Quantity: 1 cup 246gm |
| 5 | Parsley, raw Quantity: 1 cup 60gm |
| 5 | Plums, dried Sun-maid Quantity: 3 pitted 28gm |
| 5 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114gm |
| 5 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 4 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 square 13gm |
| 4 | Allspice Quantity: 1 Tbsp 5gm |
| 4 | Ginger root, raw Quantity: 5 slices (1"diameter) 11gm |
| 4 | Tomato, raw Quantity: 1 medium 123gm |
| 4 | Garlic, raw organic Quantity: 6 cloves 18gm |
| 3 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 square 10.8gm |
| 3 | Peach, frozen slices organic Quantity: 3/4 cup 140gm |
| 3 | Peach, raw Quantity: 1 medium 150gm |
| 3 | Apple Butter, organic Quantity: 1 Tbsp 17gm |
| 3 | Nectarine Quantity: 1 medium 142gm |
| 3 | Yogurt, Nonfat plain Dannon Quantity: 8 oz |
| 2 | Garlic, raw organic Quantity: 3 cloves 9gm |
| 2 | Raisins Quantity: 50 whole 26gm |
| 2 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 2 | Lemon grass (citronella), raw Quantity: 1 Tbsp 5gm |
| 1 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63gm |
| 1 | Yogurt, Nonfat plain Greek Quantity: 5.3oz 150gm |
| 1 | Carrot, raw Quantity: 1 medium 61gm |
| 1 | Mushrooms, portabella caps Quantity: 3 caps 100gm |
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