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Top 100 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
Food Name Common Serving Amount (% RDI) Omega-3 Per Calorie
mackerel per piece 4g (249%) Great
walnuts per cup 3g (209%) Good
sardine per cup 1g (91%) Good
tuna per oz 1g (88%) Good
caviar per tbsp 1g (68%) Great
beef brains per oz 1g (66%) Good
cod liver oil per tsp 1g (53%) Great
salmon per oz 1g (51%) Good
trout per fillet 1g (44%) Good
mussel per cup 1g (43%) Good
oysters per oz 1g (43%) Good
herring per oz 1g (39%) Good
lamb liver per oz 1g (38%) Good
anchovy per oz 1g (37%) Good
edamame per cup 1g (35%) Poor
rockfish per fillet 1g (35%) Poor
lamb brains per oz 0g (27%) Poor
flounder per fillet 0g (27%) Poor
whiting per fillet 0g (24%) Good
lobster per cup 0g (23%) Poor
sturgeon per oz 0g (23%) Poor
fish roe per tbsp 0g (21%) Great
navy beans per cup 0g (20%) Poor
pollock per fillet 0g (20%) Good
beef kidney per oz 0g (20%) Poor
lamb kidney per oz 0g (19%) Poor
white fish per cup 0g (18%) Poor
octopus per oz 0g (17%) Poor
pistachio nuts per cup 0g (16%) Poor
shrimp per oz 0g (15%) Poor
lamb heart per oz 0g (15%) Poor
kielbasa per oz 0g (15%) Poor
beef heart per oz 0g (14%) Poor
crab per cup 0g (14%) Poor
ground turkey per oz 0g (14%) Poor
halibut per oz 0g (14%) Poor
mayonnaise type dressing per tbsp 0g (12%) Good
swiss cheese per cup 0g (12%) Poor
cream per cup 0g (11%) Poor
sweetbread per oz 0g (11%) Poor
avocado per cup 0g (10%) Poor
pepperoni per oz 0g (10%) Poor
clam per oz 0g (10%) Poor
lamb chop per oz 0g (10%) Poor
meatballs per oz 0g (10%) Poor
pumpkin seeds per cup 0g (10%) Poor
scallop per oz 0g (10%) Poor
mollusks conch per cup 0g (10%) Poor
pine nuts per cup 0g (9%) Poor
lamb shank per oz 0g (9%) Poor
crayfish per oz 0g (9%) Poor
perch per fillet 0g (9%) Poor
cod per oz 0g (8%) Poor
lamb sweetbread per oz 0g (8%) Poor
parmesan cheese per cup 0g (7%) Poor
turkey per oz 0g (7%) Poor
pork ribs per oz 0g (7%) Poor
chicken per cup 0g (6%) Poor
abalone per oz 0g (5%) Poor
ranch dressing, reduced fat per tablespoon 0g (5%) Poor
buttermilk dressing per tablespoon 0g (5%) Poor
mozzarella per cup 0g (5%) Poor
haddock per oz 0g (5%) Poor
zucchini per cup 0g (5%) Poor
bacon per slice raw 0g (5%) Poor
turkey liver per liver cooked 0g (4%) Poor
chicken drumstick per drumstick without skin 0g (4%) Poor
pork liver per oz 0g (4%) Poor
egg yolk per oz 0g (4%) Poor
pasta from corn flour per cup spaghetti packed 0g (4%) Poor
summer squash per cup sliced 0g (3%) Poor
roast pork per oz 0g (3%) Poor
whole egg per large 0g (3%) Poor
beef tripe per oz 0g (3%) Poor
t-bone steak per oz 0g (3%) Poor
pork sausage per patty 0g (3%) Poor
pasta, whole-wheat per cup spaghetti not packed 0g (3%) Poor
ground beef 70/30 per oz 0g (2%) Poor
corn, dried per oz 0g (2%) Poor
chicken breast per oz 0g (2%) Poor
molluscs per unit 2 large or 5 small 0g (2%) Poor
ground pork per oz grilled patties 0g (2%) Poor
pork loin per oz 0g (2%) Poor
pasta, gluten-free per cup spaghetti not packed 0g (2%) Poor
leg ham per oz 0g (2%) Poor
quinoa per cup 0g (2%) Poor
cheddar cheese per slice 0g (2%) Poor
orange roughy per oz 0g (2%) Poor
roast beef per oz 0g (2%) Poor
veal liver per slice 0g (2%) Poor
brazil nuts per cup 0g (1%) Poor
beef shortribs per piece 0g (1%) Poor
cream cheese per tbsp 0g (1%) Poor
rice, brown, long-grain per cup 0g (1%) Poor
egg noodles per cup 0g (1%) Poor
beef sausage per serving 0g (1%) Poor
guten free pasta per cup spaghetti 0g (1%) Poor
seaweed (laver) per sheets 0g (1%) Poor
turkey gizzard per gizzard cooked 0g (1%) Poor
salami per slice 0g (1%) Poor

Recipes High In Omega-3