Top 100 sources of Omega-III fatty acids

Top 100 sources of Omega-III fatty acids

I have bolded some sources of interest to bodybuilders.  The flax, walnuts, and beans are of interest because they deliver a significant amount of protein with their omega-III fatty acids and bodybuilders are always happy about getting double value for their calories.  I know you are really tired of hearing about spinach, broccoli, kale and cauliflower because they seem to pop up on virtually every list when someone is talking about health and fitness … but here they are again!!! If you dont like them, find a way to prepare them so you do.  This page is static, the most accurate and current top omega-3 fatty acid sources can be found thru my database.

Top 100 plant sources of Omega-III fatty acids per calorie

This sofware is still under development, use at your own risk

food name Omega-III fatty acids per calorie calories
seeds,flaxseed 0.042721 29.2
chia seeds,dried 0.036687 29.4
radish seeds,sprouted,raw 0.016791 11.3
butternuts,dried 0.014245 24.6
walnuts,english 0.013884 42.9
grape leaves,cnd 0.012217 16.2
broccoli,chinese,cooked 0.011727 19.3
spinach,frz,chopd or leaf,ckd,bld,drnd,wo/salt 0.010912 8.5
grape leaves,raw 0.009204 16.6
spinach,cnd,reg pk,drnd sol 0.007739 8.2
alfalfa seeds,sprouted,raw 0.007609 5.8
cauliflower,ckd,bld,drnd,wo/salt 0.007261 12.5
cauliflower,ckd,bld,drnd,w/salt 0.007261 12.5
arugula,raw 0.0068 9.7
lettuce,cos or romaine,raw 0.006647 13.8
spinach,cnd,reg pk,sol&liquids 0.006421 9
spinach,cnd,no salt,sol&liquids 0.006421 9
lettuce,butterhead (incl boston&bibb types),raw 0.006385 9.6
squash,smmr,zucchini,incl skn,ckd,bld,drnd,wo/salt 0.006267 13.2
squash,smmr,zucchini,incl skn,ckd,bld,drnd,w/salt 0.006267 13.2
peppers,swt,grn,sauteed 0.006063 162.8
spinach,raw 0.006 8
turnip grns,cnd,sol&liquids 0.006 10.3
beans,pinto,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.0059 10.8
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.005879 6.8
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.005879 6.8
beans,kidney,mature seeds,sprouted,raw 0.005828 6.9
peppers,swt,red,sauteed 0.005827 127.9
beans,snap,grn,cnd,no salt,drnd sol 0.005667 16.7
bacon,meatless 0.005439 29
beans,pinto,mature seeds,sprouted,raw 0.005387 11.8
beans,pinto,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.005364 11.8
broccoli raab,raw 0.005136 6.9
squash,zucchini,baby,raw 0.005048 7.7
onions,yel,sauteed 0.005 138.9
tofu,fried 0.004967 15.8
tofu,fried,prep w/ca sulfate 0.004967 15.8
peanut butter w/ omega-3,creamy 0.004824 24.8
brussels sprouts,ckd,bld,drnd,wo/salt 0.004806 14.1
squash,wntr,spaghetti,raw 0.004806 48.4
brussels sprouts,ckd,bld,drnd,w/salt 0.004806 14.1
cauliflower,frz,ckd,bld,drnd,w/salt 0.004765 10.6
beans,snap,grn,cnd,reg pk,drnd sol 0.00476 19.8
new zealand spinach,raw 0.004714 9.3
new zealand spinach,ckd,bld,drnd,wo/salt 0.004667 9.2
new zealand spinach,ckd,bld,drnd,w/salt 0.004667 9.2
broccoli,leaves,raw 0.004607 9.4
broccoli,flower clusters,raw 0.004607 9.4
broccoli,stalks,raw 0.004607 9.4
tofu,salted&fermented (fuyu) 0.004603 14.2
tofu,salted&fermented (fuyu),prep w/ca sulfate 0.004603 14.2
tofu,hard,prep w/nigari 0.004568 11.5
sisymbrium sp. seeds,whl,dried 0.004563 26.2
turnips,frz,ckd,bld,drnd,w/salt 0.004476 13.7
turnip grns,cnd,no salt 0.004421 14
squash,smmr,crookneck&straightneck,ckd,bld,drnd,w/salt 0.004316 18.3
broccoli,frz,spears,unprep 0.00431 9.5
tofu,dried-frozen (koyadofu),prep w/ca sulfate 0.004288 9.8
cauliflower,frz,ckd,bld,drnd,wo/salt 0.004263 11.8
cabbage,chinese (pak-choi),raw 0.004231 8.7
tofu,dried-frozen (koyadofu) 0.004217 10
tofu,raw,reg,prep w/ca sulfate 0.004197 9.4
pickles,cucumber,sour 0.004182 33.3
pickles,cucumber,sour,lo na 0.004182 33.3
kale,frozen,unprepared 0.004179 10.5
kale,frz,ckd,bld,drnd,wo/salt 0.004167 10.6
kale,frz,ckd,bld,drnd,w/salt 0.004167 10.6
sausage,meatless 0.004163 13.9
turnip grns,frz,ckd,bld,drnd,wo/salt 0.004103 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.004103 8.7
squash,smmr,all var,ckd,bld,drnd,wo/salt 0.0041 22
squash,smmr,all var,ckd,bld,drnd,w/salt 0.0041 22
turnips,frz,ckd,bld,drnd,wo/salt 0.004087 15
cauliflower,frz,unprep 0.004083 11.9
radishes,oriental,ckd,bld,drnd,wo/salt 0.004059 25.4
radishes,oriental,ckd,bld,drnd,w/salt 0.004059 25.4
broccoli,frz,chopd,unprep 0.004038 9.3
tofu,soft,prep w/ca sulfate&magnesium chloride (nigari) 0.004033 9.3
tofu,raw,firm,prep w/ca sulfate 0.004014 9.2
spinach,ckd,bld,drnd,wo/ salt 0.004 7.7
turnips,frozen,unprepared 0.004 15.4
spinach,ckd,bld,drnd,w/salt 0.004 7.7
turnip grns,frz,unprep 0.003955 8.9
swamp cabbage,ckd,bld,drnd,wo/salt 0.00395 9.6
broccoli raab,ckd 0.003939 8.6
beans,snap,cnd,all styles,seasoned,sol&liquids 0.003938 19.3
beans,navy,mature seeds,sprouted,raw 0.003881 10.9
noodles,flat,crunchy,chinese restaurant 0.003873 50.4
lettuce,grn leaf,raw 0.003867 11
beans,navy,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.003833 11
beans,navy,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.003833 11
soybeans,mature seeds,sprouted,ckd,stir-fried 0.003776 9.5
lettuce,iceberg (incl crisphead types),raw 0.003714 15.6
kale,scotch,ckd,bld,drnd,wo/salt 0.003714 14.7
kale,scotch,ckd,bld,drnd,w/salt 0.003714 14.7
kale,ckd,bld,drnd,wo/salt 0.003679 14.7
kale,ckd,bld,drnd,w/salt 0.003679 14.7
kale,raw 0.003673 11.4
beans,snap,grn var,cnd,reg pk,sol&liquids 0.003667 20.8
kale,scotch,raw 0.003667 15

Top 100 animal sources of Omega-III fatty acids per calorie

For the most part, the vegetable sources of omega-III fatty acids above are much higher density than the ones found in the below animal source list.  Some of these below sound really gross, I’m jus sayin’.

food name Omega-III fatty acids per calorie calories
cheese food,imitation 0.003844 63
veal,australian,shank,hind,bone-in,ln,raw 0.003131 6
egg,goose,whole,fresh,raw 0.002995 13.3
game meat,horse,raw 0.002707 6.2
game meat,horse,ckd,rstd 0.002686 6.2
veal,australian,shank,hind,bone-in,ln & fat 0.002632 7.3
sardine,atlantic,cnd in oil,drnd sol w/bone 0.002394 8.4
eel,mixed species,raw 0.002348 10
eel,mxd sp,ckd,dry heat 0.002347 10
pork,cured,brkfst strips,raw or unhtd 0.00232 33
lamb,var meats&by-products,tongue,raw 0.002297 14.1
lamb,var meats&by-products,tongue,ckd,brsd 0.002218 12.7
quail,meat and skin,raw 0.002187 9.8
quail,cooked,total edible 0.002167 9
carp,cooked,dry heat 0.002136 7.1
carp,raw 0.002126 7.1
salmon,atlantic,wild,raw 0.002077 7.2
salmon,atlantic,wild,ckd,dry heat 0.002077 7.2
cheese,fontina 0.002031 15.2
lamb,dom,comp of rtl cuts,fat,1/4″fat,choic,raw 0.002015 100
lamb,nz,imp,frz,comp of rtl cuts,fat,raw 0.001984 92.5
lamb,nz,imp,frz,comp of rtl cuts,fat,ckd 0.001928 60.3
lamb,dom,comp of rtl cuts,fat,1/4″fat,choic,ckd 0.001911 48.2
cheese,roquefort 0.001908 17.1
tuna salad 0.001775 11.7
pork,cured,brkfst strips,ckd 0.001721 15.9
lamb,nz,imp,frz,rib,ln&fat,raw 0.001676 23.2
lamb,dom,rib,ln&fat,1/4″fat,choic,raw 0.001667 25.6
turkey,enhanced,skn from whl (light & dark),raw 0.001659 31
game meat,rabbit,domesticated,comp of cuts,ckd,stwd 0.00165 6.8
oyster,eastern,wild,raw 0.001647 8.9
oyster,eastern,wild,ckd,moist heat 0.001647 8.9
butter,whipped,with salt 0.001646 843.5
oyster,eastern,wild,ckd,dry heat 0.001646 8.9
turkey,mechanically deboned,from turkey frames,raw 0.001642 15.1
game meat,rabbit,domesticated,comp of cuts,ckd,rstd 0.001624 6.8
game meat,rabbit,domesticated,comp of cuts,raw 0.001618 6.8
lamb,dom,rib,ln&fat,1/8″fat,choic,raw 0.001608 22.3
beef,rtl cuts,fat,raw 0.001588 82.1
lamb,nz,imp,frz,loin,ln&fat,raw 0.001584 18.6
lamb,nz,imp,frz,rib,ln&fat,1/8″fat,raw 0.001576 19.6
cream,fluid,hvy whipping 0.001559 168.3
lamb,nz,imp,frz,rib,ln&fat,ckd,rstd 0.001559 17.9
turkey,skn from whl,(light & dark),raw 0.001553 31.4
lamb,dom,loin,ln&fat,1/4″fat,choic,raw 0.001548 19
beef,rtl cuts,fat,ckd 0.001529 63.8
lamb,nz,imp,frz,comp of rtl cuts,ln&fat,raw 0.001516 16.5
turkey,enhanced,skn from whl,(light & dark),rstd 0.001501 20.4
lamb,ground,raw 0.001489 17
lamb,nz,imp,frz,rib,ln&fat,1/8″fat,ckd,rstd 0.001483 16
turkey,skn from whl (light & dark),rstd 0.001475 19.2
lamb,dom,leg,sirloin half,ln&fat,1/4″fat,choic,raw 0.001471 16.1
lamb,nz,imp,frz,shldr,whl (arm&bld),ln&fat,raw 0.001471 16.3
lamb,dom,loin,ln&fat,1/8″fat,choic,raw 0.00147 16.2
lamb,nz,imp,frz,loin,ln&fat,1/8″fat,raw 0.001465 15.9
lamb,dom,comp of rtl cuts,ln&fat,1/4″fat,choic,raw 0.001461 15.8
cream sub,flav,liq 0.00145 363.8
cream,fluid,lt (coffee crm or table crm) 0.001441 72.2
lamb,dom,rib,ln&fat,1/4″fat,choic,ckd,brld 0.00144 16.3
lamb,dom,shldr,whl (arm&bld),ln&fat,1/4″fat,choic,raw 0.001439 15.9
lamb,nz,imp,frz,shldr,whl (arm&bld),ln&fat,1/8″fat,raw 0.001434 14.6
turkey,young hen,skn only,ckd,rstd 0.001432 25.3
lamb,dom,shldr,arm,ln&fat,1/4″fat,choic,raw 0.001423 15.5
lamb,dom,leg,sirloin half,ln&fat,1/8″fat,choic,raw 0.001418 15.2
lamb,dom,shldr,arm,ln&fat,1/8″fat,choic,raw 0.001393 14.2
lamb,dom,shldr,blade,ln&fat,1/4″fat,choic,raw 0.00139 15.6
whitefish,mxd sp,raw 0.001366 7
whitefish,mxd sp,ckd,dry heat 0.001366 7
lamb,nz,imp,frz,loin,ln&fat,ckd,brld 0.001365 13.4
cheese sprd,crm chs base 0.001363 41.5
lamb,dom,loin,ln&fat,1/4″fat,choic,ckd,rstd 0.001359 13.7
lamb,dom,comp of rtl cuts,ln&fat,1/8″fat,choic,raw 0.001358 13.9
lamb,dom,rib,ln&fat,1/8″fat,choic,ckd,brld 0.001353 14.7
lamb,dom,shldr,whl (arm&bld),ln&fat,1/8″fat,choic,raw 0.001352 14.3
pork,cured,ham,bnless,reg (approx 11% fat),rstd 0.001348 7.9
lamb,nz,imp,frz,comp of rtl cuts,ln&fat,1/8″fat,raw 0.001336 12.9
pork,oriental style,dehyd 0.001322 52.1
game meat,beaver,ckd,rstd 0.001321 6.1
lamb,nz,imp,frz,shldr,whl (arm&bld),ln&fat,ckd,brsd 0.001317 12.7
lamb,nz,imp,frz,comp of rtl cuts,ln&fat,ckd 0.001311 12.5
lamb,dom,shldr,blade,ln&fat,1/8″fat,choic,raw 0.001311 14.3
lamb,dom,leg,whl (shk&sirl),ln&fat,1/4″fat,choic,raw 0.001304 12.8
lamb,nz,imp,frz,foreshank,ln&fat,raw 0.0013 12.4
lamb,nz,imp,frz,foreshank,ln&fat,1/8″fat,raw 0.0013 12.4
cream,sour,red fat,cultured 0.001296 45.9
lamb,nz,imp,frz,leg,whl (shk&sirl),ln&fat,raw 0.001296 11.8
lamb,dom,shldr,arm,ln&fat,1/4″fat,choic,ckd,rstd 0.00129 12.4
cream,fluid,half and half 0.001285 43.9
lamb,nz,imp,frz,loin,ln&fat,1/8″fat,ckd,brld 0.001284 12.1
beef,cured,brkfst strips,raw or unhtd 0.001281 32.5
lamb,dom,rib,ln&fat,1/4″fat,choic,ckd,rstd 0.001281 17
lamb,dom,loin,ln&fat,1/8″fat,choic,ckd,rstd 0.001276 12.5
sardine,pacific,cnd in tomato sau,drnd sol w/bone 0.00127 8.9
cream,whipped,crm topping,pressurized 0.001257 80.3
fish portions&stks,frz,prehtd 0.001257 22.6
lamb,nz,imp,frz,shldr,whl (arm&bld),ln&fat,1/8″fat,ckd,brsd 0.001257 11.6
pork,cured,shldr,blade roll,ln&fat,rstd 0.001254 16.6
poultry,mechanically deboned,from backs&necks w/skn,raw 0.00125 23.9
lamb,var meats&by-products,pancreas,raw 0.00125 10.2
trout,rainbow,wild,ckd,dry heat 0.001247 6.5