OMEGA 3 FATTY ACID SOURCES AND CONTENT CHART

FLAX SEEDS can be eaten raw and added to dishes to avail it's benefits

World's Healthiest Foods ranked as quality sources of omega-3 fats
Food	Serving Size	Cals	Amount (g)	DV (%)	Nutrient Density	World's Healthiest Foods Rating
Flax Seeds, ground	2 tbs	74.8	3.19	132.92	32.0	excellent
Walnuts	0.25 cup	163.5	2.27	94.58	10.4	excellent
Salmon	4 oz-wt	244.9	1.47	61.25	4.5	very good
Sardines	3.20 oz-wt	188.7	1.34	55.83	5.3	very good
Beef, grass-fed	4 oz	175.0	1.10	45.83	4.7	very good
Cloves	2 tsp	13.6	0.18	7.50	9.9	very good
Soybeans	1 cup cooked	297.6	1.03	42.92	2.6	good
Halibut	4 oz-wt	158.8	0.62	25.83	2.9	good
Scallops	4 oz-wt	127.0	0.41	17.08	2.4	good
Shrimp	4 oz-wt	112.3	0.37	15.42	2.5	good
Tofu	4 oz-wt	86.2	0.36	15.00	3.1	good
Tuna	4 oz-wt	157.6	0.33	13.75	1.6	good
Cod	4 oz-wt	119.1	0.32	13.33	2.0	good
Winter Squash	1 cup baked	75.8	0.19	7.92	1.9	good
Collard Greens	1 cup cooked	49.4	0.18	7.50	2.7	good
Spinach	1 cup cooked	41.4	0.17	7.08	3.1	good
Raspberries	1 cup	64.0	0.15	6.25	1.8	good
Kale	1 cup cooked	36.4	0.13	5.42	2.7	good
Mustard Seeds	2 tsp	20.3	0.11	4.58	4.1	good
Romaine Lettuce	2 cups	16.0	0.11	4.58	5.2	good
Turnip Greens	1 cup cooked	28.8	0.09	3.75	2.3	good
Strawberries	1 cup	46.1	0.09	3.75	1.5	good
Brussels Sprouts	1 cup raw	37.8	0.09	3.75	1.8	good
Miso	1 tbs	34.2	0.08	3.33	1.8	good
Green Beans	1 cup raw	31.0	0.07	2.92	1.7	good
Summer Squash	1 cup raw	18.1	0.06	2.50	2.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%