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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

Breakfast

Flat Zucchini Omelet

from nutrientoptimiser.com

Zucchini Frittata

from nutrientoptimiser.com

Baked Single Serving or More Bacon, Egg and Cheese

from nutrientoptimiser.com

Sour Cream Breakfast Casserole

from nutrientoptimiser.com

Homemade Turkey Breakfast Sausage

from nutrientoptimiser.com

Creamy Jalapeno-Bacon Brunch Frittata

from nutrientoptimiser.com

Sliced Zucchini Omelette

from nutrientoptimiser.com

Eggs Baked in Bacon Ring

from nutrientoptimiser.com

Bacon Breakfast Bowls

from nutrientoptimiser.com

Salads

Romaine Salad with Anchovy Dressing and Parmesan

from nutrientoptimiser.com

Shaved Zucchini Salad with Parmesan Pine Nuts

from nutrientoptimiser.com

Zucchini salad

from nutrientoptimiser.com

Shaved Summer Squash Salad

from nutrientoptimiser.com

Escarole Salad with Chopped Egg and Anchovy Vinaigrette

from nutrientoptimiser.com

Zucchini Marinata (Marinated Zucchini Salad)

from nutrientoptimiser.com

Avocado Salad

from nutrientoptimiser.com

The Barefoot Contessa's Endive and Avocado Salad

from nutrientoptimiser.com

Zucchini Salad with Shaved Parmesan

from nutrientoptimiser.com

Dinner

Vera's Roast Turkey Breast With Garlic and Thyme

from nutrientoptimiser.com

Terry's Feta-Bacon Zucchini

from nutrientoptimiser.com

Turkey Rolls with Pesto

from nutrientoptimiser.com

Romaine with Garlic Lemon Anchovy Dressing

from nutrientoptimiser.com

Fresh Herb Grilled Turkey

from nutrientoptimiser.com

Bacon Roll Bites Stuffed with Feta

from nutrientoptimiser.com

Bacon-wrapped Cream Cheese with Olives

from nutrientoptimiser.com

Endive with Bacon and Avocado

from nutrientoptimiser.com

Rolled Sardine Canap s

from nutrientoptimiser.com