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Top 101 Foods High In Omega-3

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Omega-3

1.6 g
MALES
1.1 g
FEMALES
1.4 g
PREGNANT
1.3 g
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
mackerel per 1.0 piece (80.0g) 4g (249%) 98
walnuts per 1.0 cup (125.0g) 3g (209%) 370
sardine per 1.0 cup (149.0g) 1g (91%) 339
tuna per 3.0 oz (85.0g) 1g (88%) 177
caviar per 1.0 tbsp (16.0g) 1g (68%) 62
beef brains per 3.0 oz (85.0g) 1g (66%) 195
cod liver oil per 1.0 tsp (4.5g) 1g (53%) 77
salmon per 3.0 oz (85.0g) 1g (51%) 262
trout per 1.0 fillet (71.0g) 1g (44%) 273
mussel per 1.0 cup (150.0g) 1g (43%) 297
oysters per 3.0 oz (85.0g) 1g (43%) 202
herring per 1.0 oz (28.4g) 1g (39%) 156
lamb liver per 3.0 oz (85.0g) 1g (38%) 372
anchovy per 1.0 oz (28.4g) 1g (37%) 160
edamame per 1.0 cup (155.0g) 1g (35%) 536
rockfish per 1.0 fillet (149.0g) 1g (35%) 469
lamb brains per 3.0 oz (85.0g) 0g (27%) 481
flounder per 1.0 fillet (127.0g) 0g (27%) 412
whiting per 1.0 fillet (72.0g) 0g (24%) 347
lobster per 1.0 cup (145.0g) 0g (23%) 567
sturgeon per 3.0 oz (85.0g) 0g (23%) 507
fish roe per 1.0 tbsp (14.0g) 0g (21%) 94
navy beans per 1.0 cup (182.0g) 0g (20%) 1266
pollock per 1.0 fillet (60.0g) 0g (20%) 331
beef kidney per 3.0 oz (85.0g) 0g (20%) 683
lamb kidney per 3.0 oz (85.0g) 0g (19%) 506
white fish per 1.0 cup (136.0g) 0g (18%) 827
octopus per 3.0 oz (85.0g) 0g (17%) 805
pistachio nuts per 1.0 cup (123.0g) 0g (16%) 4294
shrimp per 3.0 oz (85.0g) 0g (15%) 661
lamb heart per 3.0 oz (85.0g) 0g (15%) 901
kielbasa per 3.0 oz (85.0g) 0g (15%) 1905
beef heart per 3.0 oz (85.0g) 0g (14%) 1053
crab per 1.0 cup (118.0g) 0g (14%) 714
ground turkey per 3.0 oz (85.0g) 0g (14%) 1606
halibut per 3.0 oz (85.0g) 0g (14%) 696
mayonnaise type dressing per 1.0 tbsp (14.7g) 0g (12%) 295
swiss cheese per 1.0 cup (132.0g) 0g (12%) 4397
cream per 1.0 cup (120.0g) 0g (11%) 3603
sweetbread per 3.0 oz (85.0g) 0g (11%) 2434
avocado per 1.0 cup (150.0g) 0g (10%) 2306
pepperoni per 3.0 oz (85.0g) 0g (10%) 4200
clam per 3.0 oz (85.0g) 0g (10%) 1209
meatballs per 3.0 oz (85.0g) 0g (10%) 2474
lamb chop per 3.0 oz (85.0g) 0g (10%) 2024
pumpkin seeds per 1.0 cup (129.0g) 0g (10%) 7453
scallop per 3.0 oz (85.0g) 0g (10%) 981
mollusks conch per 1.0 cup (127.0g) 0g (10%) 1733
pine nuts per 1.0 cup (135.0g) 0g (9%) 9614
lamb shank per 3.0 oz (85.0g) 0g (9%) 1772
crayfish per 3.0 oz (85.0g) 0g (9%) 790
perch per 1.0 fillet (50.0g) 0g (9%) 563
cod per 1.0 oz (28.4g) 0g (8%) 989
lamb sweetbread per 3.0 oz (85.0g) 0g (8%) 1506
parmesan cheese per 1.0 cup (100.0g) 0g (7%) 5744
turkey per 3.0 oz (85.0g) 0g (7%) 2400
pork ribs per 3.0 oz (85.0g) 0g (7%) 4621
chicken per 1.0 cup (140.0g) 0g (6%) 5006
abalone per 3.0 oz (85.0g) 0g (5%) 3024
ranch dressing, reduced fat per 1.0 tablespoon (15.0g) 0g (5%) 595
buttermilk dressing per 1.0 tablespoon (15.0g) 0g (5%) 613
mozzarella per 1.0 cup (86.0g) 0g (5%) 5404
haddock per 1.0 oz (28.4g) 0g (5%) 682
zucchini per 1.0 cup (124.0g) 0g (5%) 446
bacon per 1.0 slice raw (28.0g) 0g (5%) 2518
turkey liver per 1.0 liver cooked (53.0g) 0g (4%) 2400
chicken drumstick per 1.0 drumstick without skin (95.0g) 0g (4%) 3506
pork liver per 3.0 oz (85.0g) 0g (4%) 3771
egg yolk per 1.0 oz (28.4g) 0g (4%) 2146
pasta from corn flour per 1.0 cup spaghetti packed (166.0g) 0g (4%) 6949
summer squash per 1.0 cup sliced (127.0g) 0g (3%) 707
roast pork per 3.0 oz (85.0g) 0g (3%) 5307
whole egg per 1.0 large (50.0g) 0g (3%) 2265
beef tripe per 3.0 oz (85.0g) 0g (3%) 2943
t-bone steak per 3.0 oz (85.0g) 0g (3%) 8711
pork sausage per 1.0 patty (27.0g) 0g (3%) 3077
pasta, whole-wheat per 1.0 cup spaghetti not packed (117.0g) 0g (3%) 6622
ground beef 70/30 per 3.0 oz (85.0g) 0g (2%) 10073
corn, dried per 1.0 oz (28.4g) 0g (2%) 5406
chicken breast per 3.0 oz (85.0g) 0g (2%) 5920
molluscs per 1.0 unit 2 large or 5 small (30.0g) 0g (2%) 1013
ground pork per 3.0 oz grilled patties (85.0g) 0g (2%) 7789
pork loin per 3.0 oz (85.0g) 0g (2%) 8346
pasta, gluten-free per 1.0 cup spaghetti not packed (169.0g) 0g (2%) 12267
leg ham per 3.0 oz (85.0g) 0g (2%) 7765
quinoa per 1.0 cup (185.0g) 0g (2%) 12800
cheddar cheese per 1.0 slice (19.0g) 0g (2%) 4524
orange roughy per 3.0 oz (85.0g) 0g (2%) 5250
roast beef per 3.0 oz (85.0g) 0g (2%) 11303
veal liver per 1.0 slice (80.0g) 0g (2%) 10240
brazil nuts per 1.0 cup (133.0g) 0g (1%) 58578
beef shortribs per 1.0 piece (121.0g) 0g (1%) 24842
cream cheese per 1.0 tbsp (14.5g) 0g (1%) 3613
rice, brown, long-grain per 1.0 cup (202.0g) 0g (1%) 17891
egg noodles per 1.0 cup (38.0g) 0g (1%) 10593
beef sausage per 1.0 serving (43.0g) 0g (1%) 10624
guten free pasta per 1.0 cup spaghetti (141.0g) 0g (1%) 19093
seaweed (laver) per 10.0 sheets (26.0g) 0g (1%) 700
turkey gizzard per 1.0 gizzard cooked (45.0g) 0g (1%) 5391
salami per 1.0 slice (9.8g) 0g (1%) 2880
sweet corn per 1.0 cup (145.0g) 0g (1%) 9829

Recipes High In Omega-3