Nutriely

Omega-3 Foods high in omega-3 and how much you need · Fatty acids

Foods that have it: 980

There's no official daily target for omega-3.

Among plant foods, linseed oil, flaxseed oil; linseed, whole and aubergine, eggplant have the most omega-3 per serving. Among animal foods, the most are in eel; chicken and egg, organic.

Plant sources

Also high in it

Are you getting enough omega-3?

Nutriely adds up omega-3 and every other nutrient across your day, against your own targets, and shows which foods it came from.

Foods highest in omega-3

Ranked from 980 foods in our catalog, one entry per food.

1

Linseed oil, flaxseed oil 7.2 g

tbsp (13.6 g) · Oils
2

Linseed, whole 7.2 g

serving (30 g) · Nuts, seeds and dried fruits
3

Chia seed 6.6 g

serving (30 g) · Nuts, seeds and dried fruits
4

Eel 5.3 g

serving (110 g) · Fish
5

Salmon fillet 4.6 g

serving (110 g) · Fish
6

Salmon in oil, canned 4.2 g

serving (85 g) · Fish products
7

Salmon, boiled 4.1 g

serving (85 g) · Fish
8

Pesto sauce, herb sauce 3.1 g

serving (63 g) · Condiments
9

Hemp seed, without hull 2.8 g

serving (30 g) · Nuts, seeds and dried fruits
10

Lamprey, smoked 2.7 g

serving (55 g) · Fish products
11

Herring, pickled, canned 2.1 g

serving (85 g) · Fish products
12

Aubergine, eggplant, fried 1.6 g

serving (85 g) · Cooked vegetables
13

Rapeseed oil 1.5 g

tbsp (13.6 g) · Oils
14

Mayonnaise, 80% fat 1.3 g

serving (15 g) · Salad dressings and mayonnaises
15

Kale, fried 1.3 g

serving (85 g) · Cooked vegetables
16

Chicken, grilled 1.2 g

serving (85 g) · Chicken and other birds
17

Spinach, fried 1.2 g

serving (85 g) · Cooked vegetables
18

Beef sirloin steak, grilled 1.1 g

serving (85 g) · Steaks and chops
19

Beef tenderloin, grilled 1.1 g

serving (85 g) · Steaks and chops
20

Beef, brain, cooked, simmered 1.1 g

serving (85 g) · Offal dishes
21

Soy bean oil 1 g

tbsp (13.6 g) · Oils
22

Cooking fat, average 1 g

serving (15 g) · Cooking and industrial fat
23

Soy bean, boiled 0.97 g

serving (90 g) · Pulses
24

Turkey mince, fried 0.87 g

serving (85 g) · Chicken and other birds
25

Mussel in water, canned 0.81 g

serving (85 g) · Crustaceans and molluscs
26

Chicken nuggets, deep-fried, lactose-free 0.8 g

serving (85 g) · Poultry dishes
27

Pork ribs, fried 0.78 g

serving (85 g) · Steaks and chops
28

Chicken mince, fried 0.77 g

serving (85 g) · Chicken and other birds
29

Popcorn, cooking oil 0.73 g

serving (30 g) · Savoury snacks
30

Potato wedges, oven-baked 0.69 g

serving (110 g) · Fried potatoes, French fries
31

Lamb, brain, cooked, braised 0.63 g

serving (85 g) · Offal dishes
32

Kiwi, without skin 0.62 g

serving (140 g) · Fruits
33

Champignon, fried 0.59 g

serving (85 g) · Mushroom
34

Pork, brain, raw 0.57 g

serving (85 g) · Offal dishes
35

Margarine 60%, average 0.56 g

serving (15 g) · Margarine and fat spread >= 55%
36

Croissant, home-made 0.51 g

serving (55 g) · Savoury bakery
37

Tofu, firm (with calcium sulfate) 0.49 g

serving (85 g) · Pulse products
38

Potato, fried 0.46 g

serving (110 g) · Fried potatoes, French fries
39

Mushroom, fried 0.46 g

serving (85 g) · Mushroom
40

Squid, deep-fried 0.46 g

serving (85 g) · Crustaceans and molluscs
41

Chanterelle, fried 0.43 g

serving (85 g) · Mushroom
42

Margarine 40%, average 0.39 g

serving (15 g) · Margarine and fat spread < 55%
43

Egg, organic, fried 0.39 g

large (50 g) · Egg
44

French fries, deep-fried 0.39 g

serving (70 g) · Fried potatoes, French fries
45

Tofu (without calcium sulfate) 0.38 g

block (85 g) · Pulse products
46

Wheat tortilla 0.36 g

serving (55 g) · Sandwiches and burgers
47

Corn tortilla 0.35 g

serving (55 g) · Sandwiches and burgers
48

Baked banana 0.35 g

serving (140 g) · Fruit and berry dishes other than pies
49

Spice paste, curry paste, mild, tikka masala 0.35 g

serving (30 g) · Condiments
50

Lingonberry juice 0.34 g

serving (240 g) · Juices

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Omega-3 Foods high in omega-3 and how much you need · Fatty acids

Plant sources

Also high in it

Foods highest in omega-3

Related nutrients

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