Nutrient lists · USDA FNDDS 2021–2023
Foods high in omega-3s
For EPA and DHA, the top food per serving is Fish, salmon, grilled, with 2.86 g in 1 small/regular fillet (140 g). Per 100 grams, Caviar ranks first, at 6.54 g. For ALA, the top food per serving is Flaxseed oil, with 7.48 g in 1 tablespoon (14 g). It also leads per 100 grams, at 53.4 g.
EPA and DHA Per serving
Serving size a usual portion
| Food | Serving | EPA + DHA |
|---|---|---|
| 1Fish, salmon, grilled | 1 small/regular fillet · 140 g | 2.86 g |
| 2Fish, mackerel, grilled | 1 small/regular fillet · 140 g | 2.55 g |
| 3Fish, herring | 1 fillet, any size · 90 g | 1.48 g |
| 4Fish, shark | 1 fillet, any size · 140 g | 1.24 g |
| 5Fish, swordfish | 1 fillet, any size · 140 g | 1.11 g |
| 6Caviar | 1 tablespoon · 16 g | 1.05 g |
| 7Fish, anchovy | 1 can · 45 g | 0.92 g |
| 8Shrimp, dried | ½ cup · 67.5 g | 0.92 g |
| 9Fish, trout, grilled | 1 small/regular fillet · 90 g | 0.84 g |
| 10Fish, canned | ½ cup · 67.5 g | 0.83 g |
| 11Fish, bass, grilled | 1 small/regular fillet · 90 g | 0.68 g |
| 12Brains | ½ cup · 70 g | 0.59 g |
| 13Calamari, cooked | ½ cup · 67.5 g | 0.41 g |
| 14Mussels | ½ cup · 67.5 g | 0.38 g |
| 15Oysters, canned | 1 small can · 75 g | 0.36 g |
No FDA Daily Value.
EPA and DHA Per 100 grams
Serving size 100 g
| Food | EPA + DHA |
|---|---|
| 1Caviar | 6.54 g |
| 2Fish, anchovy | 2.05 g |
| 3Fish, salmon, grilled | 2.04 g |
| 4Fish, mackerel, grilled | 1.82 g |
| 5Fish, herring | 1.65 g |
| 6Shrimp, dried | 1.36 g |
| 7Fish, canned | 1.23 g |
| 8Fish, trout, grilled | 0.93 g |
| 9Fish, shark | 0.88 g |
| 10Brains | 0.85 g |
| 11Fish, swordfish | 0.79 g |
| 12Fish, bass, grilled | 0.75 g |
| 13Calamari, cooked | 0.61 g |
| 14Mussels | 0.56 g |
| 15Oysters, canned | 0.48 g |
No FDA Daily Value.
ALA Per serving
Serving size a usual portion
| Food | Serving | PUFA 18:3 (linolenic) |
|---|---|---|
| 1Flaxseed oil | 1 tablespoon · 14 g | 7.48 g |
| 2Walnuts, excluding honey roasted | 1 oz · 28.35 g | 2.57 g |
| 3Ranch dip, regular | 1 individual container · 70 g | 1.89 g |
| 4Vegetable dip, regular | 1 individual container · 70 g | 1.89 g |
| 5Dip, NFS | 1 individual container · 70 g | 1.89 g |
| 6Chipotle dip, regular | 1 individual container · 70 g | 1.88 g |
| 7Walnuts, honey roasted | 1 oz · 28.35 g | 1.86 g |
| 8Fruit salad, excluding citrus fruits, with salad dressing or mayonnaise | ½ cup · 94 g | 1.72 g |
| 9Caesar dressing | 1 packet · 44 g | 1.69 g |
| 10Cake or cupcake, zucchini | 1 piece/slice, any size · 200 g | 1.54 g |
| 11Ranch dressing | 1 packet · 44 g | 1.5 g |
| 12Salad dressing, NFS, for salads | 1 packet · 44 g | 1.5 g |
| 13Spinach dip, regular | 1 individual container · 70 g | 1.5 g |
| 14Onion dip, regular | 1 individual container · 70 g | 1.48 g |
| 15Walnut oil | 1 tablespoon · 14 g | 1.46 g |
No FDA Daily Value.
ALA Per 100 grams
Serving size 100 g
| Food | PUFA 18:3 (linolenic) |
|---|---|
| 1Flaxseed oil | 53.4 g |
| 2Flax seeds | 19.4 g |
| 3Chia seeds | 17.8 g |
| 4Walnut oil | 10.4 g |
| 5Walnuts, excluding honey roasted | 9.08 g |
| 6Canola oil | 7.45 g |
| 7Wheat germ oil | 6.9 g |
| 8Soybean oil | 6.62 g |
| 9Walnuts, honey roasted | 6.55 g |
| 10Mayonnaise, regular | 5.46 g |
| 11Salad dressing, NFS, for sandwiches | 4.65 g |
| 12Vegetable oil, NFS | 4.37 g |
| 13Fry sauce | 4.09 g |
| 14Caesar dressing | 3.85 g |
| 15Horseradish sauce | 3.58 g |
No FDA Daily Value.
About omega-3s in this data
FNDDS reports each fatty acid on its own. EPA and DHA, the long-chain omega-3s in fish and seafood, are added together here. FNDDS has no separate figure for ALA, the omega-3 in plant foods: it reports all 18:3 fats as one number, which Calorie Tape shows as “PUFA 18:3 (linolenic)”, and the ALA lists rank that number. None of the three has an FDA Daily Value.
For what omega-3s do in the body and how much people need, see Omega-3 Fatty Acids: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track omega-3s in Calorie Tape
Calorie Tape logs every nutrient a food reports, omega-3s included, and shows which foods your day’s omega-3s came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin DTop per serving: Fish, carp
- Foods high in vitamin ETop per serving: Wheat germ oil
- Foods high in seleniumTop per serving: Kidney
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Compare the top twoFish, salmon, grilled vs Fish, mackerel, grilled, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Omega-3 Fatty Acids: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.