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Ranking

Foods highest in omega-3

Omega-3 fatty acids are polyunsaturated fatty acids. There is no official reference value; the European reference intake for alpha-linolenic acid is 2 g per day. The highest contents are found in certain oils, seeds and oily fish. Top 30 contents per 100 g, out of 988 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various By family: Nuts, seeds and oleaginous fruit By family: Savoury snacks

Top 30 · omega-3 content per 100 g

Flaxseed oil, cold pressedOils · Fats and oils 49.8 gper 100 g 2

LinseedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 21 gper 100 g 3

Chia seedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 19.3 gper 100 g 4

Hempseed oilOils · Fats and oils 18.8 gper 100 g 5

Walnut oilOils · Fats and oils 11.9 gper 100 g 6

Rapeseed oilOils · Fats and oils 8.5 gper 100 g 7

WalnutNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 7.5 gper 100 g 8

Mayonnaise with rapeseed oil, home-madeMayonnaise · Fats and oils 7.1 gper 100 g 9

Soybean oilOils · Fats and oils 6.9 gper 100 g 10

Cocktail sauce with rapeseed mayonnaise, home-madeSauces · Various 6.1 gper 100 g 11

Wheat germ oilOils · Fats and oils 5.9 gper 100 g 12

MayonnaiseMayonnaise · Fats and oils 4.8 gper 100 g 13

Rapeseed oil HOLL (high oleic, low linolenic)Oils · Fats and oils 3.3 gper 100 g 14

Tartare sauce with rapeseed mayonnaise, home-madeSauces · Various 3.1 gper 100 g 15

Salad dressing french style, home-made (with rapeseed oil)Salad dressings · Fats and oils 3.1 gper 100 g 16

Vinegar-oil-salad dressing, home-made (with rapeseed oil)Salad dressings · Fats and oils 2.6 gper 100 g 17

Sardine, in tomatosauce, cannedSea fish · Fish 2.5 gper 100 g 18

Fish product, sardine in oil, drainedSea fish · Fish 2.4 gper 100 g 19

Crispbread, wholemeal, with linseedsCrispbreads, rusks, crackers and wafers · Bread, flakes and breakfast cereals 2.2 gper 100 g 20

Margarine, without butter, 70 - 80 % FettFats · Fats and oils 2.1 gper 100 g 21

Margarine, 35 - 40 % fatFats · Fats and oils 2.1 gper 100 g 22

Salmon, cultured, rawSea fish · Fish 2.1 gper 100 g 23

Seeds, kernels, nuts (average), unsaltedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 1.9 gper 100 g 24

Salmon, cultured, filet, steamed (without addition of fat and salt)Sea fish · Fish 1.8 gper 100 g 25

Vinaigrette dressing (with rapeseed oil)Salad dressings · Fats and oils 1.7 gper 100 g 26

Rollmops (pickled herring)Fish products · Fish 1.5 gper 100 g 27

Nut tart from EngadinCakes and tarts · Sweets 1.5 gper 100 g 28

Bread with walnutsBread and bread products · Bread, flakes and breakfast cereals 1.5 gper 100 g 29

Soya flour, full fatFlour and starch · Cereal products, pulses and potatoes 1.4 gper 100 g 30

Fish fingers/sticks (breaded and pre deep fried), fried in HOLL rapeseed oilSea fish · Fish 1.4 gper 100 g

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