Nutrient table

Foods high in omega-3

Per usual portion, cod liver canned, linseed oil and mackerel smoked supply the most omega-3. Among plant foods, linseed oil and walnut roasted without fat lead. The tables rank 2,577 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

There is no reference value in grams: the DGE gives 0.5 % of dietary energy for alpha-linolenic acid.

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Good to know

The tables count total omega-3 fatty acids. Flaxseed, walnuts and their oils supply mainly alpha-linolenic acid; oily sea fish supplies the long-chain EPA and DHA, which the body makes from alpha-linolenic acid only to a small extent.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (g) per 100 g (g)
1 Cod liver cannedAnimal oils 75 g 10.9 14.5
2 Linseed oilOils 15 g 7.9 52.8
3 Mackerel smokedDeep-sea fish 100 g 7.8 7.8
4 Matjes herring mild salted, smokedDeep-sea fish 100 g 5.5 5.5
5 Trout grilledFresh-water fish 150 g 5.5 3.7
6 Salmon grilledFresh-water fish 170 g 5.0 2.9
7 Piked dogfish rawDeep-sea fish 150 g 4.7 3.1
8 Eel rawFresh-water fish 150 g 4.6 3.1
9 Pacific salmon saltedFresh-water fish 150 g 4.2 2.8
10 Anchovy grilledDeep-sea fish 100 g 3.7 3.7
11 Matjes fillet (herring fillet) Nordic styleDeep-sea fish 120 g 3.4 2.9
12 Herring smokedDeep-sea fish 120 g 3.2 2.6
13 Herring fried without fat (oven)Deep-sea fish 120 g 3.1 2.6
14 Walnut roasted without fatNuts 30 g 3.1 10.3
15 Linseed/flax seed, roasted without fatOil seeds 15 g 3.1 20.4
16 Chinook salmon fried without fat (pan)Fresh-water fish 140 g 3.0 2.1
17 Chia seedsOil seeds 15 g 2.9 19.4
18 Herring pickled, semi-preserved, drainedDeep-sea fish 80 g 2.9 3.6
19 Hemp oilOils 15 g 2.8 18.8
20 Sprat fried without fat (pan)Deep-sea fish 60 g 2.4 4.0

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (g) Portion per portion (g)
1 Linseed oilOils 52.8 15 g 7.9
2 Linseed/flax seed, roasted without fatOil seeds 20.4 15 g 3.1
3 Chia seedsOil seeds 19.4 15 g 2.9
4 Hemp oilOils 18.8 15 g 2.8
5 Cod liver cannedAnimal oils 14.5 75 g 10.9
6 Walnut oilOils 11.6 15 g 1.7
7 Walnut roasted without fatNuts 10.3 30 g 3.1
8 Rapeseed oil/canola oilOils 8.5 15 g 1.3
9 Mackerel smokedDeep-sea fish 7.8 100 g 7.8
10 Wheat germ oilOils 7.8 15 g 1.2
11 Soya oilOils 7.7 15 g 1.2
12 Matjes herring mild salted, smokedDeep-sea fish 5.5 100 g 5.5
13 Sprat smokedDeep-sea fish 4.2 50 g 2.1
14 Caviar (sturgeon)Deep-sea fish 4.2 30 g 1.3
15 Vegetable deep-frying oilFats 3.9 15 g 0.59
16 Anchovy grilledDeep-sea fish 3.7 100 g 3.7
17 Trout grilledFresh-water fish 3.7 150 g 5.5
18 Herring pickled, semi-preserved, drainedDeep-sea fish 3.6 80 g 2.9
19 Herring saltedDeep-sea fish 3.5 80 g 2.8
20 Piked dogfish smokedDeep-sea fish 3.4 100 g 3.4

Plant foods high in omega-3

Vegan foods, ranked per portion.

# Food Portion per portion (g) per 100 g (g)
1 Linseed oilOils 15 g 7.9 52.8
2 Walnut roasted without fatNuts 30 g 3.1 10.3
3 Linseed/flax seed, roasted without fatOil seeds 15 g 3.1 20.4
4 Chia seedsOil seeds 15 g 2.9 19.4
5 Hemp oilOils 15 g 2.8 18.8
6 Walnut oilOils 15 g 1.7 11.6
7 Soya bean matureVegetables 180 g 1.7 0.93
8 Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1.6 0.87
9 Rapeseed oil/canola oilOils 15 g 1.3 8.5
10 Wheat germ oilOils 15 g 1.2 7.8
11 Soya oilOils 15 g 1.2 7.7
12 Elderberry juiceFruit 200 g 0.82 0.41

Highest nutrient density

Omega-3 per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (g) per 100 g (g)
1 Linseed oilOils 5.9 52.8
2 Linseed/flax seed, roasted without fatOil seeds 4.3 20.4
3 Chia seedsOil seeds 4.1 19.4
4 Mackerel smokedDeep-sea fish 2.3 7.8
5 Sprat stewedDeep-sea fish 2.1 3.6
6 Cod liver cannedAnimal oils 2.1 14.5
7 Hemp oilOils 2.1 18.8
8 Trout poachedFresh-water fish 2.0 2.6
9 Matjes herring mild saltedDeep-sea fish 1.9 5.1
10 Piked dogfish stewedDeep-sea fish 1.8 3.0
11 Caviar (sturgeon)Deep-sea fish 1.7 4.2
12 European oyster steamedMollusks 1.7 1.2

By food group

Vegetables and potatoes high in omega-3

Food Portion per portion (g)
Soya bean matureVegetables 180 g 1.7
Batata/sweet potato, deep-fried, saltedStarchy roots and tubers 180 g 1.6
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 0.73
Broccoli fried without fat (pan)Vegetables 150 g 0.53
Savoy cabbage fried without fat (pan)Vegetables 180 g 0.50
Romanesco broccoli fried without fat (pan)Vegetables 180 g 0.39
Broad bean immature, deep-frozenVegetables 180 g 0.38
Brussels sprouts fried without fat (pan)Vegetables 120 g 0.37

Nuts and seeds high in omega-3

Food Portion per portion (g)
Walnut roasted without fatNuts 30 g 3.1
Linseed/flax seed, roasted without fatOil seeds 15 g 3.1
Chia seedsOil seeds 15 g 2.9

Oils and fats high in omega-3

Food Portion per portion (g)
Cod liver cannedAnimal oils 75 g 10.9
Linseed oilOils 15 g 7.9
Hemp oilOils 15 g 2.8
Walnut oilOils 15 g 1.7
Cod-liver oilAnimal oils 5 g 1.5
Rapeseed oil/canola oilOils 15 g 1.3
Wheat germ oilOils 15 g 1.2
Soya oilOils 15 g 1.2

Fish and seafood high in omega-3

Food Portion per portion (g)
Mackerel smokedDeep-sea fish 100 g 7.8
Matjes herring mild salted, smokedDeep-sea fish 100 g 5.5
Trout grilledFresh-water fish 150 g 5.5
Salmon grilledFresh-water fish 170 g 5.0
Piked dogfish rawDeep-sea fish 150 g 4.7
Eel rawFresh-water fish 150 g 4.6
Pacific salmon saltedFresh-water fish 150 g 4.2
Anchovy grilledDeep-sea fish 100 g 3.7

Meat and sausages high in omega-3

Food Portion per portion (g)
Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 1.8
Pork steak (neck) marinated, grilledPork 150 g 1.1
Boiling fowl meat, with skin, rawPoultry 150 g 0.96
Mutton breast, braised without fatLamb 150 g 0.86
Duck meat with skin marinated, rawPoultry 200 g 0.80
Turkey wings, with skin, grilledPoultry 200 g 0.60
Lamb breast, braised without fatLamb 150 g 0.58
Veal tenderloin steak, fried without fat (pan)Veal 150 g 0.52

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy