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Food Name | Omega-3 |
Butter, whipped | 1180 |
Butter oil, anhydrous | 1440 |
Cheese, blue | 240 |
Cheese, brick | 290 |
Cheese, brie | 310 |
Cheese, camembert | 270 |
Cheese, caraway | 320 |
Cheese, cheshire | 330 |
Cheese, colby | 270 |
Cheese, cottage, creamed (4.5% M.F.) | 10 |
Cheese, cottage, creamed with fruit | 30 |
Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | 0 |
Cheese, cream | 170 |
Cheese, edam | 240 |
|
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Choose nutrition data to display
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- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
Fish Oil and Omega-3 Fatty Acids
Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish.
Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. Fish oil supplements often contain small amounts of vitamin E to prevent spoilage. They might also be combined with calcium, iron, or vitamins A, B1, B2, B3, C, or D.
Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure or triglyceride levels (fats related to cholesterol). Fish oil has also been tried for preventing heart disease or stroke. The scientific evidence suggests that fish oil really does lower high triglycerides, and it also seems to help prevent heart disease and stroke when taken in the recommended amounts. Ironically, taking too much fish oil can actually increase the risk of stroke.
Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.
Some people use fish oil for dry eyes, glaucoma, and age-related macular degeneration (AMD), a very common condition in older people that can lead to serious sight problems.
Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancy such as miscarriage, high blood pressure late in pregnancy, and early delivery.
Fish oil is also used for diabetes, asthma, developmental coordination disorders, movement disorders, dyslexia, obesity, kidney disease, weak bones (osteoporosis), certain diseases related to pain and swelling such as psoriasis, and preventing weight loss caused by some cancer drugs.
Fish oil is sometimes used after heart transplant surgery to prevent high blood pressure and kidney damage that can be caused by the surgery itself or by drugs used to reduce the chances that the body will reject the new heart. Fish oil is sometimes used after coronary artery bypass surgery. It seems to help keep the blood vessel that has been rerouted from closing up.
When fish oil is obtained by eating fish, the way the fish is prepared seems to make a difference. Eating broiled or baked fish appears to reduce the risk of heart disease, but eating fried fish or fish sandwiches not only cancels out the benefits of fish oil, but may actually increase heart disease risk.
Our Omega Fatty Acids Online Databases
We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:
Food Sources of Omega-3
List of foods highest in omega-3. Omega-3 content is in mg per 100 g of food weight.
| Omega 3 (mg) |
| Foods Rich in Omega 3 |
| 56018 |
| Vegetable oil, flaxseed (linseed) |
| 28545 |
| Animal fat, native, bearded seal, oil (oogruk oil) |
| 23135 |
| Seeds, flaxseeds (linseeds), whole and ground |
| 19710 |
| Fish oil, cod liver |
| 17550 |
| Seeds, chia seeds, dried |
| 10400 |
| Vegetable oil, walnut |
| 9130 |
| Vegetable oil, canola |
| 9080 |
| Nuts, walnuts, English or Persian, dried |
| 9050 |
| Vegetable oil, canola and soybean |
| 8710 |
| Nuts, butternuts (long walnuts), dried |
| 7120 |
| Margarine, tub, canola oil (non-hydrogenated), Healthy Attitude Omega-3, LACTANTIA |
| 6900 |
| Vegetable oil, wheat germ |
| 6780 |
| Vegetable oil, soybean |
| 6770 |
| Caviar, black and red, granular |
| 6353 |
| Margarine, tub, with olive oil, Becel |
| 6105 |
| Margarine, tub, canola oil (non-hydrogenated), NUVEL |
| 5890 |
| Vegetable oil, mustard |
| 5790 |
| Vegetable oil, corn and canola |
| 5741 |
| Margarine, tub, olive oil (non-hydrogenated), OLIVINA |
| 5591 |
| Margarine, tub, canola oil (non-hydrogenated), President's Choice, CELEB |
| 5352 |
| Margarine, tub, soya oil (non-hydrogenated), FLEISCHMANN'S |
| 5274 |
| Margarine, tub, olive, FLEISCHMANN |
| 5247 |
| Margarine, tub, canola oil (non-hydrogenated), Healty Attitude, Lactantia |
| 5235 |
| Margarine, tub, soya oil (non-hydrogenated), unsalted, FLEISCHMANN'S |
| Omega 3 (mg) |
| Foods Rich in Omega 3 |
| 5130 |
| Vegetable oil, soybean lecithin |
| 5043 |
| Margarine, tub, composite, non-hydrogenated |
| 4970 |
| Salad dressing, mayonnaise, no cholesterol |
| 4947 |
| Margarine, tub, soya oil (non-hydrogenated), IMPERIAL |
| 4786 |
| Margarine, tub, composite, unsalted |
| 4745 |
| Margarine, tub, soya oil (non-hydrogenated), I CAN'T BELIEVE IT'S NOT BUTTER |
| 4700 |
| Salad dressing, mayonnaise, commercial, regular |
| 4678 |
| Margarine, tub, composite |
| 4529 |
| Salmon, native, king or chinook, smoked, brined |
| 4488 |
| Margarine, tub, canola, COUNTRY CROCK |
| 4212 |
| Margarine, tub, canola and safflower oils (non-hydrogenated), BECEL |
| 4199 |
| Margarine, tub, soya, MIRAGE |
| 4113 |
| Margarine, tub, canola and safflower oils (non-hydrogenated), unsalted, BECEL |
| 4065 |
| Margarine, tub, canola and soya, PARKAY |
| 3870 |
| Salad dressing, peppercorn dressing, commercial, regular |
| 3860 |
| Salad dressing, caesar dressing, regular |
| 3854 |
| Margarine, tub, soya oil (liquid and hydrogenated), SMART CHOICE |
| 3814 |
| Margarine, tub, soya oil (liquid and hydrogenated), THIBAULT |
| 3794 |
| Margarine, tub, canola and soya oils (liquid and hydrogenated), NO NAME |
| 3771 |
| Margarine, stick, corn and canola, FLEISCHMANN |
| 3713 |
| Margarine, tub, soya oil (liquid and hydrogenated), Selection, MERITE |
| 3674 |
| Arctic char, native, skin, raw |
| 3629 |
| Margarine, tub, soya, GOLDEN GATE |
| 3623 |
| Margarine, tub, soya and canola oils (liquid and hydrogenated), SMART CHOICE |
| 3597 |
| Margarine, tub, 80% unspecified vegetable oils (liquid and hydrogenated), COMPLIMENTS |
| 3500 |
| Margarine, tub, soya oil (liquid and hydrogenated+buttermilk solids), LACTANTIA |
| 3449 |
| Margarine, tub, soya oil (liquid and hydrogenated), MIRAGE |
| 3371 |
| Shad, American, baked or broiled |
| 3345 |
| Margarine, tub, canola oil (liquid and hydrogenated), SMART CHOICE |
| 3337 |
| Margarine, tub, canola oil (liquid and hydrogenated), COMPLIMENTS |
| 3190 |
| Salad dressing, blue cheese, commercial, regular |
| Omega 3 (mg) |
| Foods Rich in Omega 3 |
| 3190 |
| Shortening, special purpose, baking |
| 3162 |
| Margarine, tub, soya oil (liquid and hydrogenated), NO NAME |
| 3108 |
| Roe, mixed species, baked or broiled |
| 3100 |
| Burbot (loche), native, eggs, raw |
| 3060 |
| Salad dressing, ranch dressing, commercial, regular |
| 2900 |
| Arctic char, native, meat and skin, dried |
| 2900 |
| Arctic char, native, meat, dried |
| 2800 |
| Shortening, industrial, for frying (liquid), soybean |
| 2730 |
| Salad dressing, french, commercial, regular |
| 2730 |
| Salad dressing, green goddess, regular |
| 2701 |
| Margarine, tub, unspecified vegetable oils (hydrogenated), CHEFMASTER |
| 2668 |
| Goose, wild (Canada goose), native, meat, smoked, dried |
| 2667 |
| Margarine-like spread, tub or bottle, vegetable oil, 60% fat |
| 2650 |
| Mackerel, atlantic, raw |
| 2609 |
| Salmon, atlantic, farmed, baked or broiled |
| 2579 |
| Margarine-like spread, tub or bottle, vegetable oil, 60% fat, unsalted |
| 2560 |
| Salmon, atlantic, wild, baked or broiled |
| 2532 |
| Salmon, native, king or chinook, kippered, canned |
| 2490 |
| Salmon, atlantic, farmed, raw |
| 2426 |
| Roe, mixed species, raw |
| 2410 |
| Herring, pacific, baked or broiled |
| 2400 |
| Salmon, native, eggs, raw |
| 2350 |
| Herring, atlantic, kippered |
| 2350 |
| Salad dressing, thousand island, commercial, regular |
| 2332 |
| Margarine, tub, soya oil (non-hydrogenated), calorie reduced (40% fat), I CAN'T BELIEVE IT'S NOT BUTTER |
| 2320 |
| Salmon, chinook (spring), raw |
| 2300 |
| Salad dressing, bacon and tomato |
| 2300 |
| Alewife, with bone, baked or broiled |
| Omega 3 (mg) |
| Foods Rich in Omega 3 |
| 2300 |
| Animal fat, mutton tallow |
| 2200 |
| Shortening, special purpose, cake and icing (frosting) |
| 2200 |
| Herring, atlantic, baked or broiled |
| 2170 |
| Sablefish (black cod), smoked |
| 2130 |
| Salmon, chinook (spring), baked or broiled |
| 2120 |
| Salad dressing, mayonnaise, reduced fat , cholesterol-free |
| 2120 |
| Salmon, sockeye (red), canned, solids with bone and liquid, salted |
| 2110 |
| Sablefish (black cod), baked or broiled |
| 2100 |
| Anchovy, european, canned with olive oil, drained solids |
| 2096 |
| Salmon, native, tipnuk, fermented |
| 2050 |
| Mackerel, pacific and jack, mixed species, baked or broiled |
| 2040 |
| Salad dressing, mayonnaise, made with tofu |
| 2030 |
| Whitefish, lake, native, baked |
| 2022 |
| Salmon, coho, farmed, baked or broiled |
| 2000 |
| Nuts, walnuts, black, dried |
| 2000 |
| Salad dressing, coleslaw |
| 2000 |
| Salad dressing, mayonnaise type, commercial, regular |
| 2000 |
| Salad dressing, mayonnaise, reduced fat, no cholesterol |
| 2000 |
| Salmon, atlantic, wild, raw |
| 2000 |
| Salad dressing, sesame seed, regular |
| 1982 |
| Margarine, tub, canola and safflower oils (non-hydrogenated), calorie reduced (40% fat), BECEL |
| 1941 |
| Salmon, pink (humpback), canned, solids with bone and liquid, unsalted |
| 1941 |
| Salmon, pink (humpback), canned, solids with bone and liquid, salted |
| 1910 |
| Salad dressing, mayonnaise, reduced fat |
| 1900 |
| Burbot (loche), native, liver, raw |
| 1900 |
| Salad dressing, french, homemade, unspecified oil |
| 1860 |
| Herring, pacific, raw |
| 1850 |
| Salmon, coho, wild, poached |
| 1835 |
| Whitefish, native, smoked, dried |
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