Worlds Highest sources of Omega 3 foods .pdf

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World's

Highest

Ranked

Sources

of

Omega

3

Food

Serving

kCalories

Grams

Daily value %

Density

Rating

Flax Seeds

2 tbs ground

95.3

3.51

146.39

27.6

excellent

Walnuts

0.25 cup

163.5

2.27

94.6

10.4

excellent

Oregano,

2 tsp dried

9.2

0.12

5.0

9.8

V good

Cauliflower,

1 cup stmd

28.5

0.21

8.8

5.5

V good

Sardines

3.20 oz

191.4

1.36

56.7

5.3

V good

Romaine Lettuce

2 cups

15.7

0.11

4.6

5.2

V good

Beef grass-fed

4 oz

175.0

1.10

45.8

4.7

V good

Salmon

4oz ckd

261.9

1.47

61.2

4.5

V good

Cabbage

1 cup ckd

33.0

0.17

7.1

3.9

V good

Broccoli,

1 cup stmd

43.7

0.20

8.3

3.4

V good

Brussels Sprouts

1 cup ckd

60.8

0.26

10.8

3.2

good

Summer squash

1 cup ckd

36.0

0.15

6.3

3.1

good

Tofu

4 oz

86.2

0.36

15.0

3.1

good

Halibut

4 oz

158.8

0.62

25.8

2.9

good

Spinach

1 cup ckd

41.4

0.15

6.3

2.7

good

Collard Greens

1 cup ckd

49.4

0.18

7.5

2.7

good

Kale

1 cup ckd

36.4

0.13

5.4

2.6

good

Soybeans

1 cup ckd

297.6

1.03

42.9

2.6

good

Shrimp cooked

4 oz

112.3

0.37

15.4

2.5

good

Turnip Greens

1 cup ckd

28.8

0.09

3.8

2.3

good

Cod

4 oz

119.1

0.32

13.3

2.0

good

Snapper

4 oz bakd

145.2

0.36

15.0

1.9

good

Miso

1 tbs

34.2

0.08

3.3

1.8

good

Scallops baked

4 oz

151.7

0.35

14.6

1.7

good

Green Beans

1 cup raw

31.0

0.07

2.9

1.7

good

Tuna

4 oz

157.6

0.33

13.8

1.6

good

Raspberries

1 cup

60.3

0.12

5.0

1.6

good

Strawberries

1 cup

46.1

0.09

3.8

1.5

good

DV= 75%
DV = 50%
DV = 25%

OR
OR
OR

Density =7.6
Density =3.4
Density =1.5

AND
AND
AND

DV = 10%
DV = 5%
DV = 2.5%

excellent
very good
good


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