Omega-3 Fatty Acid Content of Selected Foods
This chart gives you an idea of the amounts and concentrations of Omega 3 Fatty Acids in selected foods.
The foods are grouped into three categories: Fish, Nuts& Seeds, Oils, and Grains and Beans.
On each the food is listed first, followed by a portion, and then, the amount, in grams, of Omega-3 Fatty Acids.
Fish
- Salmon, cold water, fresh and frozen, cooked 4 oz. 1.7
- Sardines, canned in oil, drained 4 oz. 1.8
- Tuna, canned in water, drained 4 oz. 0.3
- Tuna, canned in oil, drained 4 oz. 0.2
- Cod, fresh and frozen, cooked 4 oz. 0.6
- Mackerel, canned, drained 4 oz. 2.2
- Swordfish, fresh and frozen, cooked 4 oz. 1.7
- Crab, soft shell, cooked 4 oz 0.6
- Lobster, cooked 4 oz. 0.1
- Bluefish, fresh and frozen, cooked 4 oz. 1.7
- Salmon, canned, drained 4 oz. 2.2
- Smelt, rainbow 4 oz 0.5
- Scallops, Maine, fresh and frozen, cooked 4 oz. 0.5
Nuts and Seeds
- Almonds, dry roasted 1 oz. 0
- Walnuts 1 oz. 2.6
- Flax seeds 1 oz. 1.8
- Pecans, dry roasted 1 oz. 0.3
- Pistachios, roasted 1 oz. 0.1
- Poppy seeds 1 oz. 0.1
- Pumpkin seeds, shelled 1 oz. 0.1
- Sesame seeds 1 oz. 0.1
Oils
- Walnut oil 1 Tbsp. 1.4
- Soybean oil, unhydrogenated 1 Tbsp. 0.9
- Flax seed oil 1 Tbsp. 6.9
- Canola oil 1 Tbsp. 1.3
- Cod liver oil 1 Tbsp. 2.8
- Olive oil 1 Tbsp. 0.1
- Sardine oil 1 Tbsp. 3.7
Grains and Beans
- Soybeans, dried, cooked ½ cup 0.5
- Tofu, regular 4 oz. 0.3
- Greens Portion Total n-3 FA (g)
- Spinach, fresh, cooked ½ cup 0.1
- Green leaf lettuce, fresh, raw 1 cup Trace
- Red leaf lettuce, fresh, raw 1 cup Trace
- Boston or Bibb lettuce, fresh, raw 1 cup Trace
- Chard, cooked ½ cup 0
- Turnip greens, cooked ½ cup Trace
- Dandelion greens, cooked ½ cup 0.1
- Kale, cooked ½ cup 0.1
- Beet greens, cooked ½ cup Trace
- Collard greens, cooked ½ cup 0.1
- Mustard greens, fresh, cooked ½ cup Trace
* Values are rounded to the nearest tenth, with values less than 0.05 g given as “trace”
Source: Minnesota Nutrient Data Base 4.04, Tufts University School of Medicine, Boston, MA
