Omega 3 fatty acids are polyunsaturated fats with numerous health benefits, particularly regarding cardiovascular health. Alpha-linolenic acid (ALA) is a type of Omega 3 fat found in plant foods which cannot be manufactured by the human body. Once consumed, ALAs can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPAs and DHAs are also typically found in seafood.
Other Nuts High in Omega-3 (per ounce): Butternuts (2441mg), Black Walnuts (750mg), Beechnuts (476mg), Hickory Nuts (293mg), Pecans (289mg), Pine Nuts (220mg), Pistachios (73mg), and Macadamia Nuts (58mg). Walnut Oil contains (1456mg) per tablespoon. Click to see complete nutrition facts.
Other Soy Foods High in Omega-3 (per ounce): Dried-Frozen Tofu (Koyadofu) (567mg), Fried Tofu (377mg), Raw Firm Tofu (163mg), and Fuyu (Fermented Tofu) (150mg). Click to see complete nutrition facts.
#10: Spinach (Cooked, Boiled)
Per cup (190g)
1 cup raw (30g)
Other Vegetables High in Omega-3 (per cup, cooked without added oil): Winter Squash (664mg), Brussels Sprouts (270mg), Cauliflower (208mg), Kale (163mg), and Broccoli (151mg). Click to see complete nutrition facts. See the nutrient ranking for 500 vegetables high in Omega 3s. (Note some vegetables are cooked in high omega 3 oils and should not be taken into account.)
Due to the variation of fats in a specific food it is almost never possible to capture every Omega 3 fat. Therefore, this data is almost surely an underestimate of the amount of omega 3 fats. That said, the underestimate is likely equal among foods, giving the rankings some weight.
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Data Sources and References
USDA National Nutrient Database for Standard Reference, Release 27.