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Other Nutrients

Top 50 Foods Highest in PUFA 20:3 n-3

Ranked by PUFA 20:3 n-3 content per 100g edible portion. Data from USDA FoodData Central.

PUFA 20:3 n-3: benefits, deficiency & absorption tips

#1 Highest

Oil, flaxseed, cold pressed

0.081 g

Foods ranked

48

with PUFA 20:3 n-3 data

Complete Ranking — PUFA 20:3 n-3 per 100g

# Food PUFA 20:3 n-3 (g)
1 Oil, flaxseed, cold pressed 0.081
2 Oil, flaxseed, contains added sliced flaxseed vs #1 0.077
3 Pork sausage, link/patty, fully cooked, microwaved vs #1 0.043
4 Pork sausage, link/patty, fully cooked, unheated vs #1 0.038
5 Pork, cured, bacon, pre-sliced, cooked, pan-fried vs #1 0.032
6 Pork, cured, bacon, cooked, restaurant vs #1 0.032
7 Pork, cured, bacon, cooked, microwaved vs #1 0.031
8 Pork sausage, link/patty, cooked, pan-fried vs #1 0.030
9 Pork, cured, bacon, unprepared vs #1 0.029
10 Sausage, Italian, pork, mild, cooked, pan-fried vs #1 0.028
11 Sausage, Italian, pork, mild, raw vs #1 0.027
12 Kielbasa, fully cooked, unheated vs #1 0.027
13 Sausage, Italian, pork, mild, cooked, pan-fried vs #1 0.027
14 Pork sausage, link/patty, unprepared vs #1 0.025
15 Kielbasa, fully cooked, grilled vs #1 0.025
16 Sausage, pork, chorizo, link or ground, cooked, pan-fried vs #1 0.025
17 Sausage, pork, chorizo, link or ground, cooked, pan-fried vs #1 0.025
18 Kielbasa, fully cooked, pan-fried vs #1 0.023
19 Salami, dry or hard, pork, beef vs #1 0.023
20 Pork sausage, link/patty, reduced fat, cooked, pan-fried vs #1 0.022
21 Sausage, pork, chorizo, link or ground, raw vs #1 0.022
22 Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled vs #1 0.019
23 Mustard, prepared, yellow vs #1 0.018
24 Pepperoni, beef and pork, sliced vs #1 0.018
25 Fish, swordfish, raw vs #1 0.017
26 Frankfurter, meat and poultry, cooked, boiled vs #1 0.016
27 Pork sausage, link/patty, reduced fat, unprepared vs #1 0.016
28 Frankfurter, meat and poultry, cooked, grilled vs #1 0.015
29 Plantains, green, fried vs #1 0.014
30 Frankfurter, meat and poultry, unheated vs #1 0.014
31 Meatballs, frozen, Italian style vs #1 0.012
32 Bologna, meat and poultry vs #1 0.011
33 Peanuts, all types, dry-roasted, without salt vs #1 0.011
34 Peanuts, all types, dry-roasted, with salt vs #1 0.011
35 Peanut butter, smooth style, without salt vs #1 1.0e-2
36 Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) vs #1 1.0e-2
37 Peanut butter, smooth style, with salt vs #1 1.0e-2
38 Sausage, egg and cheese breakfast biscuit vs #1 9.0e-3
39 JIMMY DEAN, Sausage, Egg, and Cheese Breakfast Biscuit, frozen, unprepared vs #1 9.0e-3
40 Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil vs #1 9.0e-3
41 Fish, salmon, sockeye, raw vs #1 9.0e-3
42 Fish, salmon, sockeye, canned, drained solids vs #1 9.0e-3
43 Beef, New Zealand, imported, variety meats and by-products, kidney, raw vs #1 9.0e-3
44 Salmon, sockeye, canned, total can contents vs #1 9.0e-3
45 Kiwifruit, ZESPRI SunGold, raw vs #1 8.0e-3
46 Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust vs #1 8.0e-3
47 PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust vs #1 8.0e-3
48 Beef, New Zealand, imported, sweetbread, cooked, boiled vs #1 8.0e-3

* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.