This page contains details on foods containing Omega 3 fatty acids.
The data is sourced from the
USDA Nutrient Database version 14.
There are nearly 5000 foods containing small quantities of n-3 fats listed
in the database, but I have tried to limit this list to foods that could be a reasonable
source of dietary n-3 fat. To this end, only foods containing greater than
0.5 percent n-3 fats as proportion of total weight are listed.
You would need to eat over a pound of foods that fall below this threshold to get a gram
of n-3 fat.
The listings are sorted by decreasing n-3 amounts.
Clicking on the name of a food will display the full nutrient profile of that item.
| Food description (click for full nutrient profile) | n-3/n-6 ratio | n-3% | n-6% |
| Fish oil, salmon | 17.180 | 38.105 | 2.218 |
| Fish oil, menhaden | 9.291 | 30.874 | 3.323 |
| Fish oil, sardine | 7.193 | 27.118 | 3.770 |
| Fish oil, cod liver | 11.054 | 20.671 | 1.870 |
| Seeds, flaxseed | 4.197 | 18.122 | 4.318 |
| Fish oil, herring | 9.851 | 14.166 | 1.438 |
| Oil, vegetable, walnut | 0.197 | 10.400 | 52.900 |
| Vegetable oil, canola | 0.458 | 9.300 | 20.300 |
| Nuts, walnuts, english | 0.238 | 9.080 | 38.093 |
| Nuts, butternuts, dried | 0.258 | 8.718 | 33.727 |
| Oil, wheat germ | 0.126 | 6.900 | 54.800 |
| Finfish, caviar, black and red, granular | 11.638 | 6.820 | 0.586 |
| Oil, soybean, salad or cooking | 0.133 | 6.800 | 51.000 |
| Vegetable oil, mustard | 0.385 | 5.899 | 15.332 |
| Vegetable oil, soybean lecithin | 0.128 | 5.136 | 40.182 |
| Salad dressing, mayonnaise, imitation, soybean without cholesterol | 0.200 | 4.600 | 23.000 |
| Spices, cloves, ground | 1.626 | 4.279 | 2.631 |
| Salad dressing, mayonnaise, soybean oil, with salt | 0.113 | 4.200 | 37.100 |
| Salad dressing, mayonnaise, soybean oil, without salt | 0.113 | 4.200 | 37.100 |
| Spices, oregano, ground | 3.981 | 4.180 | 1.050 |
| Shortening bread, soybean (hydrogenated) and cottonseed | 0.109 | 4.000 | 36.700 |
| Seeds, chia seeds, dried | 1.203 | 3.865 | 3.212 |
| Salad dressing, blue or roquefort cheese, commercial, regular, with salt | 0.157 | 3.700 | 23.500 |
| Salad dressing, russian, with salt | 0.135 | 3.500 | 25.900 |
| Nuts, walnuts, black, dried | 0.099 | 3.306 | 33.459 |
| Salad dressing, italian, commercial, regular, with salt | 0.134 | 3.300 | 24.600 |
| Salad dressing, italian, commercial, regular, without salt | 0.134 | 3.300 | 24.600 |
| Spices, marjoram, dried | 2.749 | 3.230 | 1.175 |
| Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed | 0.094 | 3.190 | 33.984 |
| Finfish, roe, mixed species, cooked, dry heat | 11.654 | 3.135 | 0.269 |
| Salad dressing, mayonnaise, soybean and safflower oil, with salt | 0.058 | 3.000 | 52.000 |
| Margarine, regular, hard, soybean (hydrogenated) and palm (hydrogenated) | 0.112 | 3.000 | 26.800 |
| Finfish, shad, american, raw | 10.230 | 2.977 | 0.291 |
| Spices, tarragon, ground | 3.982 | 2.955 | 0.742 |
| Finfish, mackerel, Atlantic, raw | 7.333 | 2.948 | 0.402 |
| Margarine, regular, hard, soybean, soybean (hydrogenated), and cottonseed (hydrogenated) | 0.124 | 2.800 | 22.500 |
| Margarine, soft, soybean, soybean (hydrogenated), and cottonseed (hydrogenated) | 0.103 | 2.800 | 27.300 |
| Oil, soybean, salad or cooking, (hydrogenated) and cottonseed | 0.062 | 2.800 | 45.300 |
| Spearmint, dried | 6.260 | 2.792 | 0.446 |
| Finfish, herring, Pacific, cooked, dry heat | 7.415 | 2.736 | 0.369 |
| Finfish, salmon, Atlantic, wild, cooked, dry heat | 4.790 | 2.692 | 0.562 |
| Spices, mustard seed, yellow | 1.035 | 2.680 | 2.590 |
| Finfish, herring, Atlantic, kippered | 10.223 | 2.658 | 0.260 |
| Oil, soybean, salad or cooking, (hydrogenated) | 0.074 | 2.600 | 34.900 |
| Puff pastry, frozen, ready-to-bake, baked | 0.132 | 2.588 | 19.640 |
| Salad dressing, thousand island, commercial, regular, with salt | 0.152 | 2.500 | 16.500 |
| Finfish, herring, Atlantic, cooked, dry heat | 10.209 | 2.491 | 0.244 |
| Finfish, roe, mixed species, raw | 11.648 | 2.446 | 0.210 |
| Finfish, salmon, Atlantic, farmed, cooked, dry heat | 1.260 | 2.444 | 1.939 |
| Toppings, nuts in syrup | 0.214 | 2.420 | 11.310 |
| Margarine, regular, liquid, soybean (hydrogenated and regular) and cottonseed | 0.072 | 2.400 | 33.400 |
| Shortening frying (heavy duty), soybean (hydrogenated), linoleic (30%) stabilizers with silicon | 0.077 | 2.400 | 31.100 |
| Finfish, sablefish, smoked | 6.590 | 2.333 | 0.354 |
| Infant formula, CARNATION, SOYALAC, with iron, powder, not reconstituted | 0.158 | 2.330 | 14.700 |
| Infant formula, CARNATION, I-SOYALAC, with iron, powder, not reconstituted | 0.158 | 2.330 | 14.700 |
| Finfish, salmon, chinook, cooked, dry heat | 6.991 | 2.328 | 0.333 |
| Margarine, regular, hard, soybean (hydrogenated) and palm (hydrogenated and regular) | 0.089 | 2.300 | 25.900 |
| Oil, vegetable, tomatoseed | 0.045 | 2.300 | 50.800 |
| Fat, mutton tallow | 0.418 | 2.300 | 5.500 |
| Finfish, sablefish, cooked, dry heat | 6.602 | 2.271 | 0.344 |
| Finfish, mackerel, Pacific and jack, mixed species, cooked, dry heat | 8.814 | 2.230 | 0.253 |
| Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | 0.106 | 2.220 | 20.877 |
| Shortening, special purpose for cakes and frostings, soybean (hydrogenated) | 0.062 | 2.201 | 35.790 |
| Finfish, anchovy, european, canned in oil, drained solids | 5.890 | 2.191 | 0.372 |
| Finfish, salmon, Atlantic, farmed, raw | 1.244 | 2.162 | 1.738 |
| Finfish, herring, Pacific, raw | 7.413 | 2.135 | 0.288 |
| Finfish, whitefish, mixed species, cooked, dry heat | 3.339 | 2.120 | 0.635 |
| Finfish, salmon, Atlantic, wild, raw | 4.786 | 2.101 | 0.439 |
| Tofu, dried-frozen (koyadofu) | 0.134 | 2.024 | 15.104 |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | 0.134 | 2.024 | 15.104 |
| Finfish, salmon, coho, wild, cooked, moist heat | 4.702 | 2.017 | 0.429 |
| Salad dressing, sesame seed | 0.086 | 2.000 | 23.200 |
| Salad dressing, mayonnaise type, regular, with salt | 0.125 | 2.000 | 16.000 |
| Noodles, chinese, chow mein | 0.129 | 1.976 | 15.354 |
| Finfish, sardine, Pacific, canned in tomato sauce, drained solids with bone | 4.033 | 1.944 | 0.482 |
| Finfish, herring, Atlantic, raw | 10.226 | 1.943 | 0.190 |
| Sandwich spread, with chopped pickle, regular, unspecified oils | 0.105 | 1.900 | 18.100 |
| Margarine, regular, hard, soybean (hydrogenated and regular) | 0.078 | 1.900 | 24.300 |
| Salad dressing, french, home recipe | 0.060 | 1.900 | 31.700 |
| Margarine, soft, soybean (hydrogenated) and palm (hydrogenated and regular) | 0.058 | 1.900 | 32.600 |
| Finfish, salmon, pink, canned, solids with bone and liquid | 14.015 | 1.892 | 0.135 |
| Finfish, salmon, pink, canned, without salt, solids with bone and liquid | 14.015 | 1.892 | 0.135 |
| Finfish, salmon, chinook, raw | 6.985 | 1.816 | 0.260 |
| Vegetable oil, oat | 0.046 | 1.790 | 39.080 |
| Nuts, formulated, wheat-based, all flavors except macadamia, without salt | 0.079 | 1.777 | 22.448 |
| Finfish, sablefish, raw | 6.591 | 1.773 | 0.269 |
| Finfish, cisco, smoked | 3.307 | 1.746 | 0.528 |
| Finfish, mackerel, Pacific and jack, mixed species, raw | 8.827 | 1.739 | 0.197 |
| Finfish, tuna, fresh, bluefin, cooked, dry heat | 13.935 | 1.714 | 0.123 |
| Nuts, beechnuts, dried | 0.092 | 1.700 | 18.390 |
| Soybeans, mature seeds, roasted, salted | 0.134 | 1.694 | 12.644 |
| Soybeans, mature seeds, roasted, no salt added | 0.134 | 1.694 | 12.644 |
| Nuts, formulated, wheat-based, unflavored, with salt added | 0.080 | 1.687 | 20.974 |
| Bacon, meatless | 0.123 | 1.686 | 13.756 |
| Finfish, whitefish, mixed species, raw | 3.341 | 1.654 | 0.495 |
| Mollusks, oyster, Pacific, cooked, moist heat | 11.771 | 1.648 | 0.140 |
| Lamb, variety meats and by-products, brain, cooked, pan-fried | 2.403 | 1.610 | 0.670 |
| Finfish, sardine, Atlantic, canned in oil, drained solids with bone | 0.453 | 1.605 | 3.543 |
| Salad dressing, mayonnaise, imitation, soybean | 0.178 | 1.600 | 9.000 |
| Shortening, household, soybean (hydrogenated)-cottonseed (hydrogenated) | 0.065 | 1.600 | 24.500 |
| Oil, vegetable, rice bran | 0.048 | 1.600 | 33.400 |
| Margarine, soft, soybean (hydrogenated) and cottonseed | 0.058 | 1.600 | 27.500 |
| Margarine-like spread, approximately 60% fat, stick, soybean (hydrogenated) and palm (hydrogenated) | 0.097 | 1.600 | 16.500 |
| Margarine-like spread, approximately 60% fat, tub, soybean (hydrogenated) and palm (hydrogenated and regular) | 0.085 | 1.600 | 18.800 |
| Finfish, salmon, coho, wild, raw | 4.699 | 1.593 | 0.339 |
| Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt | 0.078 | 1.583 | 20.230 |
| Mollusks, oyster, eastern, wild, cooked, moist heat | 5.697 | 1.578 | 0.277 |
| Margarine, 70% vegetable oil spread, soybean and soybean(hydrogenated) | 0.107 | 1.575 | 14.723 |
| Finfish, salmon, pink, cooked, dry heat | 9.573 | 1.570 | 0.164 |
| Finfish, anchovy, european, raw | 14.740 | 1.533 | 0.104 |
| Finfish, halibut, greenland, cooked, dry heat | 6.424 | 1.516 | 0.236 |
| Spices, basil, ground | 2.290 | 1.509 | 0.659 |
| Margarine, regular, hard, soybean (hydrogenated) | 0.077 | 1.500 | 19.400 |
| Margarine, regular, hard, soybean (hydrogenated) and corn and cottonseed (hydrogenated) | 0.064 | 1.500 | 23.600 |
| Finfish, mackerel, jack, canned, drained solids | 8.827 | 1.483 | 0.168 |
| Shortening household soybean (hydrogenated) and palm | 0.059 | 1.480 | 25.160 |
| Finfish, mackerel, spanish, raw | 5.612 | 1.476 | 0.263 |
| Finfish, salmon, coho, farmed, cooked, dry heat | 3.154 | 1.473 | 0.467 |
| Finfish, herring, Atlantic, pickled | 6.957 | 1.468 | 0.211 |
| Soy flour, full-fat, roasted | 0.134 | 1.458 | 10.883 |
| Soy flour, full-fat, roasted, crude protein basis (N x 6.25) | 0.134 | 1.458 | 10.883 |
| Finfish, mackerel, spanish, cooked, dry heat | 5.457 | 1.457 | 0.267 |
| Finfish, trout, mixed species, cooked, dry heat | 3.116 | 1.452 | 0.466 |
| Seeds, sisymbrium sp. seeds, whole, dried | 2.537 | 1.451 | 0.572 |
| Butter oil, anhydrous | 0.644 | 1.447 | 2.247 |
| Soybeans, mature seeds, dry roasted | 0.134 | 1.443 | 10.764 |
| Finfish, salmon, sockeye, canned, drained solids with bone | 3.113 | 1.429 | 0.459 |
| Finfish, salmon, sockeye, canned, without salt, drained solids with bone | 3.113 | 1.429 | 0.459 |
| Finfish, salmon, sockeye, cooked, dry heat | 9.958 | 1.424 | 0.143 |
| Finfish, mackerel, Atlantic, cooked, dry heat | 7.182 | 1.422 | 0.198 |
| Finfish, salmon, sockeye, raw | 2.964 | 1.405 | 0.474 |
| Finfish, trout, rainbow, wild, cooked, dry heat | 3.444 | 1.405 | 0.408 |
| Salad dressing, home recipe, vinegar and oil | 0.062 | 1.400 | 22.700 |
| Fat, turkey | 0.065 | 1.400 | 21.500 |
| Finfish, salmon, coho, farmed, raw | 3.137 | 1.393 | 0.444 |
| Finfish, salmon, chum, drained solids with bone | 10.669 | 1.387 | 0.130 |
| Finfish, salmon, chum, canned, without salt, drained solids with bone | 10.669 | 1.387 | 0.130 |
| Soy flour, full-fat, raw | 0.134 | 1.378 | 10.280 |
| Soy flour, full-fat, raw, crude protein basis (N x 6.25) | 0.134 | 1.378 | 10.280 |
| Gravy, NESTLE, TRIO Southern Gravy Mix, dry | 0.128 | 1.352 | 10.559 |
| Tofu, fried | 0.134 | 1.346 | 10.044 |
| Tofu, fried, prepared with calcium sulfate | 0.134 | 1.346 | 10.044 |
| Lamb, domestic, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw | 0.334 | 1.340 | 4.010 |
| Finfish, tuna, fresh, bluefin, raw | 13.927 | 1.337 | 0.096 |
| Soybeans, mature seeds, raw | 0.134 | 1.330 | 9.925 |
| Finfish, trout, rainbow, farmed, cooked, dry heat | 1.324 | 1.304 | 0.985 |
| Margarine, soft, soybean (hydrogenated) and cottonseed (hydrogenated), without salt | 0.056 | 1.300 | 23.200 |
| Margarine, soft, soybean (hydrogenated) and cottonseed (hydrogenated), with salt | 0.056 | 1.300 | 23.300 |
| Finfish, bluefish, cooked, dry heat | 16.636 | 1.281 | 0.077 |
| Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw | 0.814 | 1.270 | 1.560 |
| Snacks, corn-based, extruded, chips, plain | 0.083 | 1.260 | 15.230 |
| Spices, saffron | 1.627 | 1.248 | 0.767 |
| Spices, sage, ground | 2.321 | 1.230 | 0.530 |
| Snacks, corn-based, extruded, chips, barbecue-flavor | 0.082 | 1.230 | 14.940 |
| Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | 0.082 | 1.230 | 14.940 |
| Finfish, salmon, pink, raw | 9.570 | 1.225 | 0.128 |
| Finfish, spot, cooked, dry heat | 5.820 | 1.193 | 0.205 |
| Finfish, halibut, Greenland, raw | 6.429 | 1.183 | 0.184 |
| Butter, with salt | 0.644 | 1.180 | 1.832 |
| Butter, whipped, with salt | 0.644 | 1.180 | 1.832 |
| Butter, without salt | 0.645 | 1.180 | 1.830 |
| Finfish, salmon, coho, wild, cooked, dry heat | 14.949 | 1.166 | 0.078 |
| Finfish, trout, mixed species, raw | 3.110 | 1.132 | 0.364 |
| Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked | 0.813 | 1.130 | 1.390 |
| Lamb, domestic, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked | 0.333 | 1.120 | 3.360 |
| Margarine, regular, hard, soybean (hydrogenated), cottonseed (hydrogenated), and soybean | 0.058 | 1.100 | 19.000 |
| Margarine, soft, unspecified oils, without added salt | 0.045 | 1.100 | 24.600 |
| Margarine, soft, unspecified oils, with salt added | 0.033 | 1.100 | 33.500 |
| Margarine, regular, unspecified oils, with salt added | 0.045 | 1.100 | 24.300 |
| Margarine, soft, soybean (hydrogenated) and safflower | 0.032 | 1.100 | 34.300 |
| Shortening, household, lard and vegetable oil | 0.113 | 1.100 | 9.700 |
| Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) | 0.084 | 1.100 | 13.100 |
| OSCAR MAYER, Ham (water added, baked cooked 96% fat free) | 4.892 | 1.091 | 0.223 |
| Spices, rosemary, dried | 0.928 | 1.076 | 1.160 |
| Beef, retail cuts, separable fat, raw | 0.718 | 1.070 | 1.490 |
| Sausage, meatless | 0.130 | 1.070 | 8.209 |
| Finfish, bass, freshwater, mixed species, cooked, dry heat | 3.579 | 1.063 | 0.297 |
| Finfish, swordfish, cooked, dry heat | 8.524 | 1.057 | 0.124 |
| Spices, bay leaf | 0.847 | 1.050 | 1.240 |
| Finfish, tilefish, cooked, dry heat | 5.293 | 1.048 | 0.198 |
| Nuts, hickorynuts, dried | 0.051 | 1.047 | 20.623 |
| Beef, retail cuts, separable fat, cooked | 0.642 | 1.040 | 1.620 |
| Finfish, salmon, chum, cooked, dry heat | 9.009 | 1.036 | 0.115 |
| Finfish, trout, rainbow, farmed, raw | 1.410 | 1.036 | 0.735 |
| Nuts, pecans, oil roasted, without salt added | 0.046 | 1.031 | 22.552 |
| Nuts, pecans, oil roasted, with salt added | 0.046 | 1.031 | 22.552 |
| Candies, fudge, vanilla, with nuts, prepared-from-recipe | 0.226 | 1.020 | 4.520 |
| Finfish, shark, mixed species, raw | 5.495 | 1.011 | 0.184 |
| Beef, variety meats and by-products, brain, cooked, pan-fried | 0.894 | 1.010 | 1.130 |
| Finfish, smelt, rainbow, cooked, dry heat | 7.806 | 1.007 | 0.129 |
| Finfish, tuna, white, canned in water, drained solids | 9.453 | 1.002 | 0.106 |
| Finfish, tuna, white, canned in water, without salt, drained solids | 9.453 | 1.002 | 0.106 |
| Lard | 0.098 | 1.000 | 10.200 |
| Margarine, soft, soybean (hydrogenated), cottonseed (hydrogenated), and soybean | 0.040 | 1.000 | 24.800 |
| Fat, chicken | 0.051 | 1.000 | 19.600 |
| Shortening industrial, lard and vegetable oil | 0.055 | 1.000 | 18.100 |
| Fat, duck | 0.083 | 1.000 | 12.000 |
| Finfish, bluefish, raw | 16.667 | 1.000 | 0.060 |
| Mungo beans, mature seeds, raw | 13.875 | 0.999 | 0.072 |
| Nuts, pecans, dry roasted, without salt added | 0.051 | 0.994 | 19.578 |
| Nuts, pecans, dry roasted, with salt added | 0.051 | 0.994 | 19.578 |
| Finfish, drum, freshwater, cooked, dry heat | 2.045 | 0.994 | 0.486 |
| Finfish, shark, mixed species, cooked, batter-dipped and fried | 0.369 | 0.993 | 2.692 |
| Nuts, pecans | 0.048 | 0.986 | 20.628 |
| Finfish, bass, striped, cooked, dry heat | 51.895 | 0.986 | 0.019 |
| Finfish, carp, cooked, dry heat | 1.138 | 0.976 | 0.858 |
| Beef, variety meats and by-products, brain, cooked, simmered | 2.939 | 0.970 | 0.330 |
| Candies, fudge, chocolate, with nuts, prepared-from-recipe | 0.219 | 0.970 | 4.430 |
| Snacks, sesame sticks, wheat-based, salted | 0.059 | 0.970 | 16.440 |
| Snacks, sesame sticks, wheat-based, unsalted | 0.059 | 0.970 | 16.440 |
| Vegetable oil, avocado | 0.076 | 0.957 | 12.530 |
| Spices, poultry seasoning | 0.952 | 0.944 | 0.992 |
| Finfish, wolffish, Atlantic, cooked, dry heat | 6.736 | 0.943 | 0.140 |
| Pork, fresh, variety meats and by-products, leaf fat, raw | 0.148 | 0.940 | 6.340 |
| Cookies, brownies, prepared from recipe | 0.111 | 0.939 | 8.473 |
| Mollusks, mussel, blue, cooked, moist heat | 5.318 | 0.936 | 0.176 |
| Finfish, spot, raw | 5.813 | 0.930 | 0.160 |
| Finfish, sea bass, mixed species, cooked, dry heat | 29.613 | 0.918 | 0.031 |
| Spices, paprika | 0.121 | 0.900 | 7.420 |
| Salad dressing, thousand island, diet, low calorie, 10 calories per teaspoon, with salt | 0.170 | 0.900 | 5.300 |
| Margarine, soft, corn (hydrogenated and regular) | 0.030 | 0.900 | 30.300 |
| Margarine, soft, soybean (hydrogenate and regular), without salt | 0.035 | 0.900 | 25.900 |
| Margarine, soft, soybean (hydrogenated and regular), with salt | 0.035 | 0.900 | 26.000 |
| Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) | 0.070 | 0.900 | 12.900 |
| Oil, vegetable, sunflower, linoleic, (hydrogenated) | 0.025 | 0.900 | 35.300 |
| Margarine-like spread, approximately 60% fat, tub, unspecified oils | 0.070 | 0.900 | 12.900 |
| Pork, cured, breakfast strips, raw or unheated | 0.193 | 0.900 | 4.660 |
| Snacks, popcorn, cheese-flavor | 0.061 | 0.880 | 14.500 |
| Finfish, trout, rainbow, wild, raw | 2.523 | 0.878 | 0.348 |
| Beef, variety meats and by-products, suet, raw | 0.400 | 0.860 | 2.150 |
| Grape leaves, raw | 5.784 | 0.856 | 0.148 |
| Pork sausage, fresh, raw | 0.194 | 0.850 | 4.390 |
| Cookies, chocolate chip, prepared from recipe, made with butter | 0.229 | 0.846 | 3.695 |
| Grape leaves, canned | 5.774 | 0.843 | 0.146 |
| Finfish, eel, mixed species, cooked, dry heat | 2.247 | 0.838 | 0.373 |
| Cookies, chocolate chip, prepared from recipe, made with margarine | 0.110 | 0.832 | 7.578 |
| Finfish, bass, fresh water, mixed species, raw | 3.589 | 0.829 | 0.231 |
| HIDDEN VALLEY RANCH, SALAD CRISPINS Italian Style, Parmesan Croutons | 0.343 | 0.827 | 2.411 |
| Finfish, swordfish, raw | 8.505 | 0.825 | 0.097 |
| Mollusks, oyster, Pacific, raw | 11.771 | 0.824 | 0.070 |
| Seaweed, spirulina, dried | 0.656 | 0.823 | 1.254 |
| Finfish, sucker, white, cooked, dry heat | 3.731 | 0.817 | 0.219 |
| Hush puppies, prepared from recipe | 0.127 | 0.815 | 6.405 |
| Finfish, salmon, chum, raw | 8.978 | 0.808 | 0.090 |
| Salad dressing, italian, commercial, diet, 2 calories per teaspoon, with salt | 0.154 | 0.800 | 5.200 |
| Margarine, regular, hard, soybean (hydrogenated) and cottonseed (hydrogenated) | 0.058 | 0.800 | 13.700 |
| Salad dressing, italian, commercial, diet, 2 calories per teaspoon, without salt | 0.154 | 0.800 | 5.200 |
| Shortening frying (regular), soybean (hydrogenated) and cottonseed (hydrogenated) | 0.038 | 0.800 | 21.200 |
| Cereals ready-to-eat, wheat germ, toasted, plain | 0.137 | 0.800 | 5.820 |
| Pork, fresh, variety meats and by-products, brain, cooked, braised | 1.379 | 0.800 | 0.580 |
| Lamb, Australian, imported, fresh, separable fat, raw | 0.417 | 0.798 | 1.915 |
| Cheese, fontina | 0.914 | 0.790 | 0.864 |
| Pork, fresh, variety meats and by-products, brain, raw | 1.411 | 0.790 | 0.560 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted | 0.157 | 0.790 | 5.020 |
| Pork, cured, breakfast strips, cooked | 0.163 | 0.790 | 4.860 |
| Mollusks, oyster, eastern, wild, raw | 5.717 | 0.789 | 0.138 |
| Waffles, plain, prepared from recipe | 0.132 | 0.789 | 5.996 |
| Nuts, pine nuts, pinyon, dried | 0.032 | 0.787 | 24.882 |
| Finfish, smelt, rainbow, raw | 7.850 | 0.785 | 0.100 |
| Fast foods, coleslaw | 0.138 | 0.781 | 5.678 |
| Finfish, drum, freshwater, raw | 2.045 | 0.775 | 0.379 |
| Cookies, brownies, dry mix, regular | 0.139 | 0.771 | 5.551 |
| Finfish, pompano, florida, raw | 2.098 | 0.770 | 0.367 |
| Finfish, bass, striped, raw | 51.267 | 0.769 | 0.015 |
| Beans, french, mature seeds, raw | 1.731 | 0.765 | 0.442 |
| Gravy, NESTLE, TRIO Country Gravy Mix, dry | 0.127 | 0.762 | 6.021 |
| Finfish, carp, raw | 1.139 | 0.762 | 0.669 |
| Pie crust, standard-type, frozen, ready-to-bake, enriched | 0.074 | 0.759 | 10.212 |
| Pie crust, standard-type, frozen, ready-to-bake, unenriched | 0.074 | 0.759 | 10.212 |
| Pork, cured, bacon, raw | 0.125 | 0.750 | 6.000 |
| Lamb, Australian, imported, fresh, separable fat, cooked | 0.473 | 0.749 | 1.582 |
| Sauce, NESTLE, TRIO Alfredo Sauce Mix, dry | 0.095 | 0.745 | 7.845 |
| Pork, fresh, backfat, raw | 0.077 | 0.740 | 9.610 |
| Lamb, variety meats and by-products, brain, cooked, braised | 2.467 | 0.740 | 0.300 |
| Finfish, wolffish, Atlantic, raw | 6.752 | 0.736 | 0.109 |
| Natto | 0.134 | 0.734 | 5.476 |
| Spices, chili powder | 0.109 | 0.731 | 6.727 |
| Snacks, popcorn, oil-popped | 0.058 | 0.730 | 12.680 |
| Snacks, popcorn, oil-popped, white popcorn | 0.058 | 0.730 | 12.680 |
| Margarine-butter blend, 60% corn oil margarine and 40% butter | 0.047 | 0.723 | 15.224 |
| Muffins, corn, toaster-type | 0.129 | 0.723 | 5.590 |
| Wheat germ, crude | 0.137 | 0.723 | 5.287 |
| Radish seeds, sprouted, raw | 1.761 | 0.722 | 0.410 |
| Beef, variety meats and by-products, brain, raw | 3.000 | 0.720 | 0.240 |
| Finfish, halibut, Atlantic and Pacific, cooked, dry heat | 3.329 | 0.719 | 0.216 |
| Finfish, sturgeon, mixed species, cooked, dry heat | 4.325 | 0.718 | 0.166 |
| Finfish, sea bass, mixed species, raw | 29.875 | 0.717 | 0.024 |
| Mollusks, oyster, eastern, cooked, breaded and fried | 0.285 | 0.716 | 2.510 |
| Cheese, roquefort | 1.143 | 0.704 | 0.616 |
| Muffins, corn, prepared from recipe, made with low fat (2%) milk | 0.129 | 0.703 | 5.458 |
| Margarine, regular, hard, soybean (hydrogenated) and cottonseed | 0.036 | 0.700 | 19.200 |
| Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) and palm (hydrogenated and regular) | 0.058 | 0.700 | 12.100 |
| Margarine-like spread, (approximately 40% fat), soybean (hydrogenated) and cottonseed (hydrogenated) | 0.065 | 0.700 | 10.700 |
| Oil, vegetable, teaseed | 0.032 | 0.700 | 22.200 |
| Oil, vegetable corn, salad or cooking | 0.012 | 0.700 | 58.000 |
| Chicken, broilers or fryers, separable fat, raw | 0.053 | 0.700 | 13.300 |
| Leeks, (bulb and lower-leaf portion), freeze-dried | 1.470 | 0.691 | 0.470 |
| Spices, thyme, ground | 1.380 | 0.690 | 0.500 |
| Turkey, young hen, skin only, cooked, roasted | 0.074 | 0.690 | 9.320 |
| Mollusks, oyster, eastern, wild, cooked, dry heat | 8.094 | 0.688 | 0.085 |
| Seeds, breadfruit seeds, raw | 0.300 | 0.687 | 2.290 |
| Infant formula, ROSS, ISOMIL, with iron, powder, not reconstituted | 0.114 | 0.674 | 5.910 |
| Cookies, sugar wafers with creme filling, special dietary | 0.074 | 0.668 | 8.991 |
| Tofu, hard, prepared with nigari | 0.134 | 0.667 | 4.971 |
| Muffins, plain, prepared from recipe, made with low fat (2%) milk | 0.131 | 0.662 | 5.058 |
| Spices, pepper, red or cayenne | 0.086 | 0.660 | 7.710 |
| Crackers, standard snack-type, regular | 0.074 | 0.655 | 8.865 |
| Crackers, standard snack-type, regular, low salt | 0.074 | 0.655 | 8.865 |
| Nuts, pine nuts, pignolia, dried | 0.032 | 0.654 | 20.689 |
| Finfish, eel, mixed species, raw | 2.244 | 0.653 | 0.291 |
| Mollusks, squid, mixed species, cooked, fried | 0.442 | 0.653 | 1.478 |
| Pork, cured, salt pork, raw | 0.075 | 0.650 | 8.710 |
| Cookies, chocolate sandwich, with extra creme filling | 0.074 | 0.647 | 8.721 |
| LOUIS RICH, Turkey Nuggets/Sticks (breaded) | 0.132 | 0.640 | 4.840 |
| Pork, cured, separable fat (from ham and arm picnic), roasted | 0.108 | 0.640 | 5.910 |
| Crackers, wheat, sandwich, with cheese filling | 0.075 | 0.637 | 8.505 |
| Egg, yolk, dried | 0.088 | 0.636 | 7.260 |
| Finfish, sucker, white, raw | 3.719 | 0.636 | 0.171 |
| Cookies, sugar wafers with creme filling, regular | 0.074 | 0.632 | 8.503 |
| Pork, cured, separable fat (from ham and arm picnic), unheated | 0.108 | 0.630 | 5.860 |
| Crustaceans, crab, alaska king, imitation, made from surimi | 19.091 | 0.630 | 0.033 |
| Muffins, blueberry, toaster-type, toasted | 0.130 | 0.629 | 4.848 |
| USDA Commodity, salmon nuggets, breaded, frozen, heated | 0.262 | 0.625 | 2.386 |
| Muffins, blueberry, prepared from recipe, made with low fat (2%) milk | 0.131 | 0.624 | 4.763 |
| Mollusks, oyster, eastern, canned | 5.316 | 0.622 | 0.117 |
| Egg, whole, dried | 0.120 | 0.621 | 5.183 |
| Mollusks, oyster, eastern, farmed, cooked, dry heat | 7.138 | 0.621 | 0.087 |
| Turkey, young hen, skin only, raw | 0.073 | 0.620 | 8.520 |
| Crustaceans, shrimp, mixed species, canned | 4.733 | 0.620 | 0.131 |
| Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw | 0.300 | 0.620 | 2.070 |
| Lamb, variety meats and by-products, brain, raw | 2.385 | 0.620 | 0.260 |
| Infant formula, ROSS, SIMILAC, with iron, powder, not reconstituted | 0.107 | 0.618 | 5.778 |
| Infant formula, ROSS, SIMILAC, low iron, powder, not reconstituted | 0.107 | 0.618 | 5.778 |
| Muffins, blueberry, toaster-type | 0.131 | 0.618 | 4.724 |
| Turkey, all classes, skin only, cooked, roasted | 0.073 | 0.610 | 8.320 |
| Sauce, hollandaise, with butter fat, dehydrated, dry | 0.401 | 0.610 | 1.520 |
| Lamb, variety meats and by-products, tongue, cooked, braised | 0.938 | 0.610 | 0.650 |
| Finfish, catfish, channel, cooked, breaded and fried | 0.223 | 0.606 | 2.714 |
| Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) | 0.044 | 0.604 | 13.600 |
| Fat, beef tallow | 0.194 | 0.600 | 3.100 |
| Oil, olive, salad or cooking | 0.076 | 0.600 | 7.900 |
| Shortening industrial, soybean (hydrogenated) and cottonseed | 0.053 | 0.600 | 11.400 |
| Sauce, curry, dehydrated, dry | 0.074 | 0.600 | 8.060 |
| Baking chocolate, unsweetened, liquid | 0.059 | 0.600 | 10.100 |
| Crustaceans, crab, blue, crab cakes | 0.359 | 0.598 | 1.666 |
| Soybeans, mature cooked, boiled, without salt | 0.134 | 0.598 | 4.465 |
| Soybeans, mature seeds, cooked, boiled, with salt | 0.134 | 0.598 | 4.465 |
| Infant formula, CARNATION, SOYALAC, with iron, liquid concentrate, not reconstituted | 0.158 | 0.590 | 3.740 |
| Infant formula, CARNATION, I-SOYALAC, with iron, liquid concentrate, not reconstituted | 0.158 | 0.590 | 3.740 |
| Pork, fresh, separable fat, raw | 0.094 | 0.590 | 6.280 |
| Finfish, seatrout, mixed species, cooked, dry heat | 1.755 | 0.588 | 0.335 |
| USDA Commodity, salmon nuggets, cooked as purchased, unheated | 0.260 | 0.585 | 2.249 |
| Tofu, raw, firm, prepared with calcium sulfate | 0.134 | 0.582 | 4.339 |
| Luncheon meat, pork, beef | 0.184 | 0.580 | 3.160 |
| Pork, fresh, variety meats and by-products, jowl, raw | 0.077 | 0.580 | 7.530 |
| Lamb, New Zealand, imported, frozen, rib, separable lean and fat, raw | 0.753 | 0.580 | 0.770 |
| Veal, composite of trimmed retail cuts, separable fat, raw | 0.215 | 0.580 | 2.700 |
| Candies, fudge, chocolate marshmallow, with nuts, prepared-from-recipe | 0.222 | 0.580 | 2.610 |
| Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | 0.133 | 0.579 | 4.346 |
| Finfish, pollock, Atlantic, cooked, dry heat | 12.800 | 0.576 | 0.045 |
| Turkey, all classes, skin only, raw | 0.074 | 0.570 | 7.740 |
| Turkey, young tom, skin only, cooked, roasted | 0.073 | 0.570 | 7.810 |
| Veal, composite of trimmed retail cuts, separable fat, cooked | 0.214 | 0.570 | 2.660 |
| Crustaceans, crab, blue, cooked, moist heat | 5.071 | 0.568 | 0.112 |
| Pie, fried pies, fruit | 0.118 | 0.568 | 4.808 |
| Pie, fried pies, cherry | 0.118 | 0.568 | 4.808 |
| Pie, fried pies, lemon | 0.118 | 0.568 | 4.808 |
| Finfish, flatfish (flounder and sole species), cooked, dry heat | 9.081 | 0.563 | 0.062 |
| Finfish, halibut, Atlantic and Pacific, raw | 3.320 | 0.561 | 0.169 |
| Finfish, sturgeon, mixed species, raw | 4.308 | 0.560 | 0.130 |
| Pie crust, standard-type, prepared from recipe, baked | 0.065 | 0.557 | 8.565 |
| Cereals ready-to-eat, granola, homemade, (oats, wheat germ) | 0.056 | 0.556 | 9.849 |
| Muffins, wheat bran, toaster-type with raisins | 0.130 | 0.555 | 4.260 |
| Egg, goose, whole, fresh, raw | 0.578 | 0.554 | 0.959 |
| Muffins, wheat bran, toaster-type with raisins, toasted | 0.127 | 0.554 | 4.363 |
| Cookies, peanut butter sandwich, special dietary | 0.048 | 0.551 | 11.454 |
| OSCAR MAYER, Pork Sausage Links (cooked) | 0.176 | 0.550 | 3.130 |
| Lamb, domestic, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw | 0.294 | 0.550 | 1.870 |
| Finfish, catfish, channel, wild, raw | 2.192 | 0.548 | 0.250 |
| Finfish, whiting, mixed species, cooked, dry heat | 13.700 | 0.548 | 0.040 |
| Crustaceans, shrimp, mixed species, raw | 4.748 | 0.546 | 0.115 |
| Cookies, chocolate sandwich, with creme filling, special dietary | 0.074 | 0.544 | 7.375 |
| Pork sausage, fresh, cooked | 0.165 | 0.540 | 3.280 |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat | 2.512 | 0.540 | 0.215 |
| Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | 0.074 | 0.540 | 7.322 |
| Cream, fluid, heavy whipping | 0.644 | 0.538 | 0.836 |
| Finfish, mackerel, king, cooked, dry heat | 10.549 | 0.538 | 0.051 |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried | 0.117 | 0.535 | 4.570 |
| Tofu, salted and fermented (fuyu) | 0.134 | 0.534 | 3.982 |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 0.134 | 0.534 | 3.982 |
| Taco shells, baked | 0.067 | 0.534 | 7.941 |
| Taco shells, baked, without added salt | 0.067 | 0.534 | 7.941 |
| Finfish, rockfish, Pacific, mixed species, cooked, dry heat | 9.017 | 0.532 | 0.059 |
| Finfish, mullet, striped, raw | 2.886 | 0.531 | 0.184 |
| STOUFFER'S, Creamed Spinach, frozen | 0.174 | 0.531 | 3.057 |
| Turkey, young tom, skin only, raw | 0.073 | 0.530 | 7.250 |
| Lamb, New Zealand, imported, frozen, rib, separable lean and fat, cooked, roasted | 0.679 | 0.530 | 0.780 |
| Cake, snack cakes, creme-filled, chocolate with frosting | 0.112 | 0.528 | 4.699 |
| Mollusks, oyster, eastern, farmed, raw | 8.639 | 0.527 | 0.061 |
| Fast foods, chicken fillet sandwich, plain | 0.129 | 0.527 | 4.079 |
| Fast foods, fish sandwich, with tartar sauce and cheese | 0.113 | 0.524 | 4.630 |
| Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ | 0.127 | 0.523 | 4.104 |
| Finfish, salmon, chinook, smoked | 1.108 | 0.523 | 0.472 |
| Finfish, salmon, chinook, smoked, (lox), regular | 1.108 | 0.523 | 0.472 |
| Infant formula, MEAD JOHNSON, LACTOFREE, with iron, powder, not reconstituted | 0.104 | 0.520 | 5.000 |
| Beef, cured, breakfast strips, raw or unheated | 0.311 | 0.520 | 1.670 |
| Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled | 0.281 | 0.520 | 1.850 |
| Cookies, vanilla sandwich with creme filling | 0.074 | 0.520 | 7.011 |
| Mollusks, mussel, blue, raw | 5.886 | 0.518 | 0.088 |
| Pancakes, plain, prepared from recipe | 0.131 | 0.515 | 3.931 |
| Pancakes, buttermilk, prepared from recipe | 0.129 | 0.514 | 3.972 |
| Infant formula, CARNATION GOOD START, with iron, powder, not reconstituted | 0.095 | 0.510 | 5.370 |
| Beans, yellow, mature seeds, raw | 0.837 | 0.510 | 0.609 |
| Lamb, variety meats and by-products, tongue, raw | 0.944 | 0.510 | 0.540 |
| Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | 0.050 | 0.508 | 10.175 |
| Finfish, ocean perch, Atlantic, cooked, dry heat | 12.366 | 0.507 | 0.041 |
| Mollusks, squid, mixed species, raw | 45.636 | 0.502 | 0.011 |
Found 417 foods with greater than 0.5% n-3 fat.