PLEASE BE AWARE: foods advertised as high Omega 3 are not always the correct choice – you MUST ensure the foods you choose have a high RATIO of Omega 3 to Omega 6 essential fatty acids. High Omega 3 values can be obliterated by even higher Omega 6 values in foods, like non-pastured chicken and pork.
Below is a modest list of high ratio Omega 3 foods (regardless of quality Grade, see Eat Simply Challenge #1) with net positive dietary ratios of Omega 3 to Omega 6 essential fatty acids.
Choose net positive Omega 3 foods for recovery diets and start to refine your kitchen environment with more of them in your Eat Simply Challenges #1 and #2 to improve Omega 3:6 ratios in your body.
You will know your own tissue and blood Omega EFA ratios from your Wellness Labs.
Fish Oils
Fish oil, salmon 263.1
Fish oil, menhaden 200.01
Fish oil, sardine 165.64
Fish oil, cod liver 139.69
Fish oil, herring 86.01
Fish, anchovy, European, canned in oil, drained solids 68.26
Vegetable Oils
Oil, flaxseed, cold pressed 43.3
Oil, flaxseed, contains added sliced flaxseed 36.81
Whole Raw Foods
109.92
Fish, roe, mixed species, raw
86.7
Fish, shad, american, raw
83.22
Fish, salmon, chinook, raw
80.56
Fish, mackerel, Atlantic, raw
78.28
Fish, anchovy, european, raw
73.23
Fish, salmon, Atlantic, wild, raw
72.65
Fish, salmon, Atlantic, farmed, raw
70.56
Fish, herring, Atlantic, raw
66.08
Fish, mackerel, Pacific and jack, mixed species, raw
63.81
Fish, mackerel, spanish, raw
62.83
Fish, herring, Pacific, raw
62.29
Fish, whitefish, mixed species, raw
60.91
Fish, tuna, fresh, bluefin, raw
58.94
Mollusks, oyster, Pacific, raw
57.25
Fish, salmon, coho, wild, raw
54.41
Fish, bass, striped, raw
52.64
Fish, sablefish, raw
48.65
Fish, sea bass, mixed species, raw
47.89
Fish, bluefish, raw
47.64
Fish, smelt, rainbow, raw
47.59
Fish, salmon, coho, farmed, raw
45.32
Fish, shark, mixed species, raw
44.31
Mollusks, oyster, eastern, farmed, raw
44.28
Fish, scup, raw
42.59
Fish, wolffish, Atlantic, raw
42
Mollusks, oyster, eastern, wild, raw
40.53
Fish, salmon, sockeye, raw
39.78
Fish, salmon, chum, raw
37.3
Fish, swordfish, raw
36.99
Fish, spot, raw
36.84
Mollusks, squid, mixed species, raw
35.92
Fish, halibut, Greenland, raw
34.54
Fish, trout, mixed species, raw
34.34
Fish, sucker, white, raw
34.02
Fish, trout, rainbow, farmed, raw
33.9
Fish, trout, rainbow, wild, raw
33.4
Fish, bass, fresh water, mixed species, raw
32.42
Mollusks, mussel, blue, raw
31.68
Fish, pollock, Atlantic, raw
30.97
Fish, tilefish, raw
29.72
Fish, salmon, pink, raw
26.96
Crustaceans, crab, queen, raw
25.49
Seaweed, wakame, raw
25.36
Fish, drum, freshwater, raw
25.15
Fish, cisco, raw
24.76
Fish, flatfish (flounder and sole species), raw
23.03
Fish, catfish, channel, wild, raw
22.83
Fish, snapper, mixed species, raw
22.48
Fish, mackerel, king, raw
22.19
Fish, rockfish, Pacific, mixed species, raw
21.77
Fish, pike, walleye, raw
21.63
Fish, pompano, florida, raw
21.18
Crustaceans, crab, blue, raw
20
Fish, pollock, Alaska, raw (may have been previously frozen)
19.79
Fish, mullet, striped, raw
19.52
Fish, sturgeon, mixed species, raw
18.23
Fish, ocean perch, Atlantic, raw
17.71
Fish, perch, mixed species, raw
17.02
Fish, grouper, mixed species, raw
16.93
Mollusks, snail, raw
16.62
Fish, seatrout, mixed species, raw
16.4
Fish, tuna, fresh, skipjack, raw
15.81
Crustaceans, spiny lobster, mixed species, raw
14.74
Fish, sheepshead, raw
14.65
Fish, cod, Atlantic, raw
14.28
Lamb, New Zealand, imported, liver, raw
14.21
Fish, halibut, Atlantic and Pacific, raw
14.15
Fish, croaker, Atlantic, raw
14.11
Seaweed, laver, raw
14.06
Fish, carp, raw
13.37
Fish, whiting, mixed species, raw
13.09
Fish, trout, brook, raw, New York State
12.7
Crustaceans, lobster, northern, raw
12.25
Fish, cod, Pacific, raw (may have been previously frozen)
11.58
Fish, haddock, raw
10.82
Mollusks, octopus, common, raw
10.03
Mollusks, scallop, mixed species, raw
9.53
Crustaceans, crayfish, mixed species, wild, raw
9.43
Lamb, New Zealand, imported, testes, raw
9.16
Fish, mahimahi, raw
8.99
Crustaceans, crayfish, mixed species, farmed, raw
8.7
Crustaceans, shrimp, mixed species, raw (may have been previously frozen)
8.7
Mollusks, cuttlefish, mixed species, raw
7.61
Grape leaves, raw
7.59
Mollusks, clam, mixed species, raw
7.37
Fish, burbot, raw
7.27
Fish, pike, northern, raw
7.26
Radish seeds, sprouted, raw
6.26
Fish, cod, Pacific, raw (not previously frozen)
6.19
Fish, pollock, Alaska, raw (not previously frozen)
6.09
Fish, tilapia, raw
6.08
Fish, eel, mixed species, raw
5.99
Mollusks, abalone, mixed species, raw
5.84
Seaweed, irishmoss, raw
5.24
Fish, tuna, fresh, yellowfin, raw
4.9
Fish, sunfish, pumpkin seed, raw
4.87
Spinach, raw
4.36
Broccoli raab, raw
3.88
Lettuce, cos or romaine, raw
3.79
New Zealand spinach, raw
3.77
Lettuce, butterhead (includes boston and bibb types), raw
3.6
Crustaceans, shrimp, raw (not previously frozen)
3.25
Broccoli, flower clusters, raw
3.25
Broccoli, stalks, raw
2.72
Mungo beans, mature seeds, raw
2.63
Cabbage, chinese (pe-tsai), raw
2.42
Cauliflower, green, raw
2.27
Lettuce, green leaf, raw
2.24
Lamb, New Zealand, imported, sweetbread, raw
2.21
Lettuce, iceberg (includes crisphead types), raw
2.14
Beans, kidney, mature seeds, sprouted, raw
2.05
Squash, zucchini, baby, raw
1.9
Squash, winter, spaghetti, raw
1.88
Lettuce, red leaf, raw
1.88
Seaweed, agar, raw
1.82
Squash, summer, zucchini, includes skin, raw
1.75
Cherimoya, raw
1.69
Beans, navy, mature seeds, sprouted, raw
1.51
Lamb, New Zealand, imported, square-cut shoulder, separable lean only, raw
1.5
Turnip greens, raw
1.44
Squash, summer, all varieties, raw
1.3
Squash, winter, hubbard, raw
1.17
Squash, summer, scallop, raw
1.09
Brussels sprouts, raw
1.08
Turtle, green, raw
1.04
Arugula, raw
1
Cabbage, chinese (pak-choi), raw
1
Turnips, raw
1
Watercress, raw
0.96
Broadbeans, immature seeds, raw
0.94
Beans, french, mature seeds, raw
0.93
Radishes, white icicle, raw
0.91
Lamb, New Zealand, imported, chump, boneless, separable lean only, raw
0.88
Radishes, raw
0.84
Papayas, raw
0.82
Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw
0.82
Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw
0.82
Frog legs, raw
0.81
Beans, snap, green, raw
0.79
Chayote, fruit, raw
0.72
Radishes, oriental, raw
0.69
Kale, scotch, raw
0.68
Lamb, New Zealand, imported, breast, separable lean only, raw
0.67
Jackfruit, raw
0.64
Lamb, New Zealand, imported, loin, boneless, separable lean only, raw
0.61
Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw
0.6
Beans, navy, mature seeds, raw
0.6
Lamb, New Zealand, imported, tenderloin, separable lean only, raw
0.57
Kale, raw
0.53
Mangos, raw
0.53
Game meat, horse, raw
0.52
Leeks, (bulb and lower leaf-portion), raw
0.49
Rutabagas, raw
0.46
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw
0.46
Cabbage, common (danish, domestic, and pointed types), stored, raw
0.46
Fish, roughy, orange, raw
0.45
Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw
0.44
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean only, raw
0.42
Beans, snap, yellow, raw
0.41
Squash, winter, all varieties, raw
0.39
Beans, kidney, red, mature seeds, raw
0.38
Collards, raw
0.37
Lamb, New Zealand, imported, kidney, raw
0.35
Sapote, mamey, raw
0.32
Melons, cantaloupe, raw
0.3
Beans, kidney, all types, mature seeds, raw
0.3
Lamb, New Zealand, imported, rack - fully frenched, separable lean only, raw
0.26
Cabbage, savoy, raw
0.25
Squash, winter, acorn, raw
0.22
Kohlrabi, raw
0.22
Squash, winter, butternut, raw
0.21
Squash, summer, crookneck and straightneck, raw
0.2
Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, raw
0.19
Melons, honeydew, raw
0.19
Beans, pinto, mature seeds, raw
0.18
Melons, casaba, raw
0.17
Beans, kidney, royal red, mature seeds, raw
0.15
Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean only, trimmed to 1/8" fat, raw
0.14
Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw
0.13
Cabbage, red, raw
0.13
Hyacinth-beans, immature seeds, raw
0.12
Broccoli, raw
0.12
Lamb, New Zealand, imported, fore-shank, separable lean only, raw
0.11
Pumpkin leaves, raw
0.1
Lamb, New Zealand, imported, hind-shank, separable lean only, raw
0.09
Beans, kidney, california red, mature seeds, raw
0.09
Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, raw
0.09
Lamb, New Zealand, imported, neck chops, separable lean only, raw
0.04
Pumpkin, raw
0.02
Mollusks, whelk, unspecified, raw
0
Egg, white, raw, fresh
0
Egg, white, raw, frozen, pasteurized
0
Cucumber, peeled, raw
0
Pumpkin flowers, raw
0
Beverages, Kiwi Strawberry Juice Drink
0
Strawberry-flavor beverage mix, powder
0
Fish, lingcod, raw
-0.01
Jerusalem-artichokes, raw
-0.02
Cherries, sweet, raw
-0.02
Lamb, New Zealand, imported, loin saddle, separable lean only, raw
-0.03
Litchis, raw
-0.03
Toppings, strawberry
-0.04
Cherries, sour, red, raw
-0.04
Cauliflower, raw
-0.04
Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw
-0.06
Acerola, (west indian cherry), raw
-0.07
Yogurt, Greek, nonfat, strawberry, DANNON OIKOS
-0.07
Mustard greens, raw
-0.08
Yogurt, Greek, nonfat, strawberry, CHOBANI
-0.08
Fruit juice smoothie, NAKED JUICE, strawberry banana
-0.08
Lamb, New Zealand, imported, loin chop, separable lean only, raw
-0.09
Yogurt, Greek, strawberry, nonfat
-0.09
Acerola juice, raw
-0.09
Cassava, raw
-0.1
Strawberries, frozen, sweetened, sliced
-0.1
Beans, black turtle, mature seeds, raw
-0.1
Beans, white, mature seeds, raw
-0.11
Lotus root, raw
-0.12
Pineapple, raw, all varieties
-0.13
Sapodilla, raw
-0.13
Beans, pink, mature seeds, raw
-0.13
Beans, small white, mature seeds, raw
-0.14
Lemon juice, raw
-0.14
Strawberries, frozen, sweetened, whole
-0.14
Mustard spinach, (tendergreen), raw
-0.14
Sweet potato, raw, unprepared
-0.14
Beans, cranberry (roman), mature seeds, raw
-0.14
Yardlong beans, mature seeds, raw
-0.15
Plantains, raw
-0.15
Beans, great northern, mature seeds, raw
-0.16
Beans, black, mature seeds, raw
-0.17
Fruit juice smoothie, ODWALLA, strawberry banana
-0.19
Orange peel, raw
-0.19
Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana
-0.21
Bananas, raw
-0.22
Lamb, New Zealand, imported, flap, boneless, separable lean only, raw
-0.22
Wild rice, raw
-0.22
Fast foods, strawberry banana smoothie made with ice and low-fat yogurt
-0.23
Oranges, raw, all commercial varieties
-0.23
Strawberries, canned, heavy syrup pack, solids and liquids
-0.23
Strawberries, frozen, unsweetened
-0.23
Onions, raw
-0.23
Waterchestnuts, chinese, (matai), raw
-0.24
Cranberries, raw
-0.25
Tamarinds, raw
-0.25
Rice, white, short-grain, raw, unenriched
-0.26
Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw
-0.27
Cowpeas (blackeyes), immature seeds, raw
-0.27
Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk
-0.28
Lime juice, raw
-0.28
Potatoes, russet, flesh and skin, raw
-0.28
Rice, white, medium-grain, raw, enriched
-0.28
Rice, white, medium-grain, raw, unenriched
-0.29
Breadfruit, raw
-0.29
Oranges, raw, navels
-0.29
Potatoes, flesh and skin, raw
-0.29
Taro, raw
-0.29
Beans, yellow, mature seeds, raw
-0.31
Lamb, New Zealand, imported, fore-shank, separable lean and fat, raw
-0.32
Currants, red and white, raw
-0.32
Potatoes, white, flesh and skin, raw
-0.32
Rice, white, long-grain, regular, raw, enriched
-0.32
Rice, white, long-grain, regular, raw, unenriched
-0.33
Lamb, variety meats and by-products, heart, raw
-0.33
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean only, raw
-0.34
Beans, adzuki, mature seeds, raw
-0.34
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw
-0.34
Lamb, New Zealand, imported, hind-shank, separable lean and fat, raw
-0.36
Grapefruit juice, white, raw
-0.36
Grapefruit juice, pink, raw
-0.36
Lima beans, large, mature seeds, raw
-0.36
Lamb, New Zealand, imported, neck chops, separable lean and fat, raw
-0.38
Grapefruit, raw, pink and red, California and Arizona
-0.38
Grapefruit, raw, white, California
-0.38
Grapes, red or green (European type, such as Thompson seedless), raw
-0.38
Potatoes, raw, skin
-0.39
Yambean (jicama), raw
-0.4
Orange juice, raw
-0.41
Peppers, jalapeno, raw
-0.41
Fish, pout, ocean, raw
-0.41
Lamb, New Zealand, imported, ground lamb, raw
-0.42
Grapefruit, raw, white, all areas
-0.42
Tangerine juice, raw
-0.43
Oranges, raw, Florida
-0.43
Sugar-apples, (sweetsop), raw
-0.43
Potatoes, red, flesh and skin, raw
-0.43
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
-0.43
Lamb, New Zealand, imported, rack - partly frenched, separable lean and fat, raw
-0.44
Grapefruit, raw, pink and red and white, all areas
-0.44
Grapefruit, raw, white, Florida
-0.44
Oranges, raw, with peel
-0.44
Yam, raw
-0.44
Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, raw
-0.45
Cowpeas, young pods with seeds, raw
-0.45
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw
-0.46
Mountain yam, hawaii, raw
-0.47
Grapefruit, raw, pink and red, Florida
-0.49
Cheese, caraway
-0.49
Shallots, raw
-0.49
Lima beans, thin seeded (baby), mature seeds, raw
-0.5
Apples, raw, without skin
-0.5
Grapefruit, raw, pink and red, all areas
-0.5
Persimmons, japanese, raw
-0.51
Parsnips, raw
-0.53
Blueberries, raw
-0.55
Yardlong bean, raw
-0.55
Cowpeas, leafy tips, raw
-0.56
Currants, european black, raw
-0.57
Limes, raw
-0.57
Oranges, raw, California, valencias
-0.57
Tangerines, (mandarin oranges), raw
-0.57
Passion-fruit juice, purple, raw
-0.57
Lamb, New Zealand, imported, tongue - swiss cut, raw
-0.58
Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw
-0.6
Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, raw
-0.62
Artichokes, (globe or french), raw
-0.62
Lamb, New Zealand, imported, loin chop, separable lean and fat, raw
-0.64
Gourd, white-flowered (calabash), raw
-0.64
Mothbeans, mature seeds, raw
-0.65
Apples, raw, with skin
-0.65
Peppers, sweet, red, raw
-0.65
Lamb, New Zealand, imported, flap, boneless, separable lean and fat, raw
-0.67
Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw
-0.68
Cabbage, raw
-0.69
Cowpeas, catjang, mature seeds, raw
-0.71
Nuts, chestnuts, japanese, raw
-0.71
Lamb, Australian, imported, fresh, tenderloin, boneless, separable lean and fat, trimmed to 1/8" fat, raw
-0.72
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, raw
-0.73
Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, raw
-0.75
Burdock root, raw
-0.76
Crabapples, raw
-0.76
Okra, raw
-0.76
Lamb, New Zealand, imported, frozen, foreshank, separable lean and fat, trimmed to 1/8" fat, raw
-0.78
Strawberries, raw
-0.79
Lemon peel, raw
-0.8
Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw
-0.81
Mushrooms, enoki, raw
-0.82
Grapes, american type (slip skin), raw
-0.85
Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean only, trimmed to 1/8" fat, raw
-0.86
Quinces, raw
-0.86
Chicory roots, raw
-0.86
Arrowroot, raw
-0.86
Lentils, raw
-0.87
Mung beans, mature seeds, sprouted, raw
-0.93
Peas, green, split, mature seeds, raw
-0.95
Pomegranates, raw
-0.95
Mung beans, mature seeds, raw
-0.96
Plums, raw
-0.96
Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw
-0.98
Lamb, Australian, ground, 85% lean / 15% fat, raw
-1.03
Nuts, chestnuts, chinese, raw
-1.03
Nuts, coconut meat, raw
-1.05
Elderberries, raw
-1.05
Soursop, raw
-1.07
Lamb, Australian, imported, fresh, leg, hindshank, heel on, bone-in, separable lean and fat, trimmed to 1/8" fat, raw
-1.08
Kumquats, raw
-1.08
Ginger root, raw
-1.08
Lemon grass (citronella), raw
-1.08
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, raw
-1.08
Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw
-1.13
Yogurt, Greek, strawberry, lowfat
-1.13
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
-1.15
Nuts, coconut cream, raw (liquid expressed from grated meat)
-1.16
Kiwifruit, ZESPRI SunGold, raw
-1.16
Beets, raw
-1.22
Yogurt, Greek, strawberry, DANNON OIKOS
-1.26
Pears, asian, raw
-1.28
Apples, raw, without skin, cooked, boiled
-1.28
Lemons, raw, without peel
-1.28
Feijoa, raw
-1.28
Barley, pearled, raw
-1.3
Lima beans, immature seeds, raw
-1.31
Ruffed Grouse, breast meat, skinless, raw
-1.31
Seeds, breadnut tree seeds, raw
-1.34
Emu, outside drum, raw
-1.34
Beef, Australian, imported, grass-fed, ground, 85% lean / 15% fat, raw
-1.35
Lentils, sprouted, raw
-1.36
Loquats, raw
-1.36
Taro shoots, raw
-1.36
Game meat, bison, top round, separable lean only, 1" steak, raw
-1.39
Lamb, New Zealand, imported, heart, raw
-1.4
Garlic, raw
-1.4
Carrots, baby, raw
-1.41
Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw
-1.41
Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw
-1.43
Apples, raw, without skin, cooked, microwave
-1.44
Peas, green, raw
-1.45
Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw
-1.48
Peas, edible-podded, raw
-1.5
Asparagus, raw
-1.52
Nuts, macadamia nuts, raw
-1.52
Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw
-1.53
Cucumber, with peel, raw
-1.56
Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean only, raw
-1.57
Broadbeans (fava beans), mature seeds, raw
-1.58
Seaweed, kelp, raw
-1.6
Apricots, raw
-1.61
Guavas, strawberry, raw
-1.61
Pears, raw
-1.64
Beef, grass-fed, ground, raw
-1.65
Peas, mature seeds, sprouted, raw
-1.67
Watermelon, raw
-1.68
Beet greens, raw
-1.7
Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw
-1.74
Coriander (cilantro) leaves, raw
-1.75
Passion-fruit juice, yellow, raw
-1.76
Lamb, variety meats and by-products, tongue, raw
-1.78
Lentils, pink or red, raw
-1.78
Game meat, bison, top sirloin, separable lean only, trimmed to 0" fat, raw
-1.82
Chicory, witloof, raw
-1.82
Mushrooms, brown, italian, or crimini, raw
-1.82
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw
-1.82
Game meat, bison, chuck, shoulder clod, separable lean only, raw
-1.83
Game meat, bison, shoulder clod, separable lean only, trimmed to 0" fat, raw
-1.9
Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw
-1.95
Figs, raw
-1.97
Nuts, chestnuts, european, raw, peeled
-1.97
Beef, ground, 85% lean meat / 15% fat, raw
-2
Eggplant, raw
-2.02
Lamb, Australian, imported, fresh, shoulder, blade, separable lean only, trimmed to 1/8" fat, raw
-2.06
Onions, spring or scallions (includes tops and bulb), raw
-2.06
Lamb, Australian, imported, fresh, composite of trimmed retail cuts, separable lean only, trimmed to 1/8" fat, raw
-2.07
Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw
-2.08
Hyacinth beans, mature seeds, raw
-2.1
Peaches, yellow, raw
-2.11
Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw
-2.11
Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw
-2.14
Blackberries, raw
-2.14
Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw
-2.16
Emu, flat fillet, raw
-2.17
Pigeon peas (red gram), mature seeds, raw
-2.23
Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, raw
-2.26
Emu, fan fillet, raw
-2.28
Beef, ground, 70% lean meat / 30% fat, raw
-2.3
Peppers, sweet, green, raw
-2.32
Emu, inside drum, raw
-2.33
Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw
-2.34
Beef, ground, 75% lean meat / 25% fat, raw
-2.37
Raspberries, raw
-2.37
Soy meal, defatted, raw
-2.37
Game meat, rabbit, wild, raw
-2.38
Cress, garden, raw
-2.38
USDA Commodity, beef, ground, bulk/coarse ground, frozen, raw
-2.41
Cardoon, raw
-2.42
Rice, brown, medium-grain, raw
-2.42
Beef, ground, 80% lean meat / 20% fat, raw
-2.44
Nopales, raw
-2.48
Nectarines, raw
-2.48
Peppers, hot chili, green, raw
-2.51
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw
-2.55
Rice, brown, long-grain, raw
-2.56
Emu, full rump, raw
-2.57
Alfalfa seeds, sprouted, raw
-2.59
Guavas, common, raw
-2.68
Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, raw
-2.68
Beef, ground, 90% lean meat / 10% fat, raw
-2.72
Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, raw
-2.76
Carrots, raw
-2.78
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)
-2.83
Beef, ground, 93% lean meat / 7% fat, raw
-2.88
Taro leaves, raw
-2.88
Winged beans, immature seeds, raw
-2.89
Lamb, variety meats and by-products, kidneys, raw
-2.9
Mushrooms, maitake, raw
-2.9
Seeds, lotus seeds, raw
-2.93
Beef, ground, 95% lean meat / 5% fat, raw
-2.95
Chard, swiss, raw
-2.97
Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, raw
This list is parsed from food data compiled and presented by Dr. Bill Lands, an American nutritional biochemist who is among the world's foremost authorities on essential fatty acids. Omega 3 menu items, as well as Omega 6 foods to avoid eating, are obtainable directly from Dr. Lands' website.