Foods high in PUFA 20:3 n-3

Every food and ingredient below is ranked by measured PUFA 20:3 n-3 content per 100 g, drawn live from 41 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in PUFA 20:3 n-3

Ranked by PUFA 20:3 n-3 per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Pork, cured, bacon, cooked, restaurant	Foundation Food	0.032
2	Sausage, Italian, pork, mild, cooked, pan-fried	Foundation Food	0.027
3	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Foundation Food	0.025
4	Pepperoni, beef and pork, sliced	Foundation Food	0.0238
5	Mustard, prepared, yellow	Foundation Food	0.022
6	Salami, hard, sliced	Foundation Food	0.0218
7	Bologna, classic	Foundation Food	0.013
8	Peanut butter, smooth style, with salt	Foundation Food	0.01
9	Restaurant, Latino, tamale, pork	Foundation Food	0.005
10	Butter, stick, salted	Foundation Food	0.004
11	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Foundation Food	0.004
12	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Foundation Food	0.004
13	Ham, sliced, restaurant	Foundation Food	0.003
14	Lunchmeat, ham, black forest, sliced	Foundation Food	0.0021
15	Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles	Foundation Food	0.002
16	Restaurant, Chinese, sweet and sour pork	Foundation Food	0.002
17	Cheese, dry white, queso seco	Foundation Food	0.002
18	Cheese, swiss	Foundation Food	0.002
19	Cheese, parmesan, grated	Foundation Food	0.002
20	Frankfurter, beef, unheated	Foundation Food	0.001
21	Fish, haddock, raw	Foundation Food	0.001
22	Ham, sliced, pre-packaged, deli meat (96%fat free, water added)	Foundation Food	0.001
23	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised	Foundation Food	0.001
24	Cheese, American, restaurant	Foundation Food	0.001
25	Oil, peanut	Foundation Food	0.001

Lowest in PUFA 20:3 n-3

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
32	Sweetened condensed milk	Foundation Food	0.0001
33	Lunchmeat, turkey, oven roasted, sliced	Foundation Food	0.0002
34	Alaska Pollock, raw	Foundation Food	0.0004
35	Salad dressing, Italian dressing, commercial, regular	Foundation Food	0.0004
36	Bologna, beef	Foundation Food	0.0007
37	Dressing, Ranch	Foundation Food	0.0007
38	Mayonnaise, Regular	Foundation Food	0.0008
39	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	0.001
40	Cheese, cheddar	Foundation Food	0.001
41	Cheese, swiss	Foundation Food	0.002

More on PUFA 20:3 n-3

What PUFA 20:3 n-3 is, how it is measured, and where these values come from.

PUFA 20:3 n-3 nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.