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Omega-3

Essential nutrient
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Omega-3 Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Oil, flaxseed, cold pressed 34.9 8.84 0.1
Oil, flaxseed, contains added sliced flaxseed 32.2 8.78 0.6
Fish oil, salmon 21.9 9.02 0.0
Seeds, chia seeds, dried 21.1 4.86 23.3
Oil, bearded seal (Oogruk) (Alaska Native) 17.7 8.99 0.3
Fish oil, menhaden 17.0 9.02 0.0
Fish, caviar, black and red, granular 14.7 2.64 22.7
Fish oil, sardine 14.5 9.02 0.0
Fish oil, cod liver 11.9 9.02 0.0
Fish, roe, mixed species, raw 9.7 1.43 16.9
Fish, mackerel, salted 9.3 3.05 10.4
Seeds, hemp seed, hulled 8.9 5.53 33.1
Oil, spotted seal (Alaska Native) 8.8 8.94 0.0
Fish, salmon, coho (silver), raw (Alaska Native) 8.7 1.40 15.4
Fish, roe, mixed species, cooked, dry heat 8.7 2.04 21.7
Fish, shad, american, raw 7.1 1.97 12.1
Fish, salmon, chinook, raw 7.1 1.79 14.3
Fish oil, herring 6.9 9.02 0.0
Fish, mackerel, Atlantic, raw 6.9 2.05 13.3
Fish, salmon, pink, canned, without salt, solids with bone and liquid 6.9 1.39 14.1
Fish, salmon, Atlantic, wild, raw 6.8 1.42 14.2
Fish, salmon, Atlantic, wild, cooked, dry heat 6.8 1.82 18.2
Fish, salmon, Atlantic, farmed, raw 6.8 2.08 14.5
Fish, anchovy, european, raw 6.3 1.31 14.5
Fish, salmon, Atlantic, farmed, cooked, dry heat 6.3 2.06 15.8
Fish, whitefish, mixed species, raw 5.9 1.34 13.6
Fish, whitefish, mixed species, cooked, dry heat 5.9 1.72 17.5
Fish, mackerel, spanish, raw 5.8 1.39 13.8
Oil, canola 5.8 8.84 0.0
Fish, herring, Atlantic, raw 5.8 1.58 12.8
Fish, herring, Atlantic, cooked, dry heat 5.8 2.03 16.5
Fish, herring, Atlantic, kippered 5.7 2.17 17.6
Fish, anchovy, european, canned in oil, drained solids 5.6 2.10 20.6
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 5.6 2.01 18.4
Fish, mackerel, Pacific and jack, mixed species, raw 5.5 1.58 14.3
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light 5.4 3.33 10.0
Fish, herring, Pacific, raw 5.2 1.95 11.7
Fish, herring, Pacific, cooked, dry heat 5.2 2.50 15.0
Salmon, sockeye, canned, total can contents 5.2 1.53 15.7
Oil, beluga, whale (Alaska Native) 5.2 9.00 0.0
Fish, salmon, coho, wild, cooked, moist heat 5.1 1.84 19.6
Fish, tuna, fresh, bluefin, cooked, dry heat 5.0 1.84 21.4
Fish, salmon, coho, wild, raw 5.0 1.46 15.5
Fish, tuna, fresh, bluefin, raw 5.0 1.44 16.7
Fish, salmon, chum, canned, drained solids with bone 5.0 1.41 15.3
Fish, salmon, chum, canned, without salt, drained solids with bone 5.0 1.41 15.3
Fish, salmon, chinook, cooked, dry heat 4.9 2.31 18.4
Fish, salmon, pink, canned, drained solids 4.9 1.38 17.6
Fish, salmon, sockeye, canned, drained solids 4.9 1.67 17.9
Mollusks, oyster, Pacific, raw 4.9 0.81 11.6
Fish, salmon, pink, canned, total can contents 4.9 1.29 15.0
Mollusks, oyster, Pacific, cooked, moist heat 4.8 1.63 23.2
Fish, cisco, smoked 4.8 1.77 11.7
Beef, variety meats and by-products, brain, raw 4.8 1.43 7.1
Fish, mackerel, jack, canned, drained solids 4.8 1.56 16.6
Fish, mackerel, spanish, cooked, dry heat 4.7 1.58 16.9
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 4.7 7.30 1.6
Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) 4.7 2.06 23.8
Beef, variety meats and by-products, brain, cooked, simmered 4.6 1.51 8.0
Salmon, sockeye, canned, drained solids, without skin and bones 4.5 1.58 20.0
Fish, salmon, sockeye, canned, without salt, drained solids with bone 4.5 1.53 14.6
Fish, sablefish, raw 4.4 1.95 9.6
Fish, sablefish, cooked, dry heat 4.4 2.50 12.3
Fish, sablefish, smoked 4.4 2.57 12.6
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 4.4 3.45 33.9
Mollusks, oyster, eastern, wild, cooked, moist heat 4.4 1.02 12.4
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 4.4 1.85 12.7
Fish, Salmon, pink, canned, drained solids, without skin and bones 4.3 1.36 18.8
Salad dressing, mayonnaise, regular 4.3 6.80 1.4
Oil, industrial, soy, refined, for woks and light frying 4.3 8.84 0.0
Fish, bass, striped, cooked, dry heat 4.3 1.24 16.2
Fish, bass, striped, raw 4.3 0.97 12.7
Jellyfish, dried, salted 4.3 0.36 3.1
Oil, soybean, salad or cooking 4.2 8.84 0.0
Salad dressing, ranch dressing, regular 4.2 4.30 6.6
Fish, salmon, coho, wild, cooked, dry heat 4.2 1.39 16.8
Fish, salmon, coho, farmed, raw 4.2 1.60 15.2
USDA Commodity Food, oil, vegetable, soybean, refined 4.1 8.84 0.0
Fish, salmon, red, canned, bones removed (Alaska Native) 4.1 1.61 19.2
Fish, smelt, rainbow, cooked, dry heat 4.1 1.24 16.2
Fish, smelt, rainbow, raw 4.0 0.97 12.6
Fish, shark, mixed species, raw 4.0 1.30 15.0
Fish, scup, raw 4.0 1.05 13.5
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 4.0 8.84 0.0
Mollusks, oyster, eastern, canned 4.0 0.68 8.9
Fish, salmon, coho, farmed, cooked, dry heat 4.0 1.78 17.4
Oil, industrial, canola for salads, woks and light frying 4.0 8.84 0.0
Fish, tilefish, cooked, dry heat 3.9 1.47 17.5
Oil, cooking and salad, ENOVA, 80% diglycerides 3.9 8.84 0.0
Fish, wolffish, Atlantic, raw 3.8 0.96 12.5
Fish, wolffish, Atlantic, cooked, dry heat 3.8 1.23 16.0
Fish, salmon, sockeye (red), raw (Alaska Native) 3.8 1.53 15.5
Fish, sea bass, mixed species, cooked, dry heat 3.8 1.24 16.9
Fish, sea bass, mixed species, raw 3.8 0.97 13.2
Steelhead trout, boiled, canned (Alaska Native) 3.8 1.59 11.8
Fish, tuna, white, canned in water, drained solids 3.8 1.28 16.9
Fish, tuna, white, canned in water, without salt, drained solids 3.8 1.28 16.9
Fish, salmon, king (chinook), raw (Alaska Native) 3.7 1.87 11.3
USDA Commodity Food, oil, vegetable, low saturated fat 3.7 8.84 0.0
Fish, bluefish, raw 3.7 1.24 14.3

Top Recipes With Omega-3