Foods high in Omega-3 ALA

Flaxseed oil tops the list with 53.4 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Flaxseed oilSalad dressings and vegetable oils53.4 g
  2. 2Cold pressed flaxseed oilFats and Oils53.4 g
  3. 3Flaxseed oil with sliced flaxseedFats and Oils48.9 g
  4. 4FlaxseedNut and Seed Products22.8 g
  5. 5Ground flaxseedNut and Seed Products19.4 g
  6. 6Flax seedsNuts and seeds19.4 g
  7. 7Chia seedsNuts and seeds17.8 g
  8. 8Chia seeds, driedNut and Seed Products17.8 g
  9. 9Walnut oilFats and Oils10.4 g
  10. 10Walnut oilSalad dressings and vegetable oils10.4 g
  11. 11English walnutsNut and Seed Products9.1 g
  12. 12Walnuts, excluding honey roastedNuts and seeds9.1 g
  13. 13Butternuts, driedNut and Seed Products8.7 g
  14. 14Hulled hemp seedsNut and Seed Products8.7 g
  15. 15Walnuts, dry roasted, saltedNut and Seed Products8.5 g
  16. 16Canola oilSalad dressings and vegetable oils7.5 g
  17. 17Canola oilFats and Oils7.5 g
  18. 18Pam cooking spray, originalFats and Oils7.2 g
  19. 19Soybean oil, refined, industrialFats and Oils6.9 g
  20. 20Wheat germ oilFats and Oils6.9 g
  21. 21Wheat germ oilSalad dressings and vegetable oils6.9 g
  22. 22Soybean oilFats and Oils6.8 g
  23. 23Soybean oilFats and Oils6.6 g
  24. 24Soybean oilSalad dressings and vegetable oils6.6 g
  25. 25Honey roasted walnutsNuts and seeds6.5 g
  26. 26Refined soybean oilFats and Oils6.5 g
  27. 27Canola oil with antifoaming agentFats and Oils6.4 g
  28. 28Canola oil for salads and light fryingFats and Oils6.3 g
  29. 29Enova oil, 80% diglyceridesFats and Oils6.2 g
  30. 30Canola Harvest Soft Spread, 80% fatFats and Oils6.2 g
  31. 31Mustard oilFats and Oils5.9 g
  32. 32Corn and canola oilFats and Oils5.8 g
  33. 33Mayonnaise, regularFats and Oils5.3 g
  34. 34Soybean lecithinFats and Oils5.1 g
  35. 35Margarine, regular, 80% fat, composite, tub, without saltFats and Oils5 g
  36. 36No cholesterol mayonnaise dressingFats and Oils5 g
  37. 37Regular mayonnaiseFats and Oils4.8 g
  38. 38Margarine, regular, 80% fat, composite, tub, with saltFats and Oils4.7 g
  39. 39Margarine, 80% fat, tub, saltedFats and Oils4.7 g
  40. 40Sandwich dressingMayonnaise4.6 g
  41. 41Imitation mayonnaise, soybean, no cholesterolFats and Oils4.6 g
  42. 42Vegetable oilSalad dressings and vegetable oils4.4 g
  43. 43Uncle Sam CerealBreakfast Cereals4.3 g
  44. 44Mayonnaise, soybean oil, without saltFats and Oils4.2 g
  45. 45Fry sauceMustard and other condiments4.1 g
  46. 46Soybean and cottonseed shorteningFats and Oils4 g
  47. 47Regular peppercorn salad dressingFats and Oils3.9 g
  48. 48Caesar dressingSalad dressings and vegetable oils3.9 g
  49. 49Regular Caesar dressingFats and Oils3.9 g
  50. 50Partially hydrogenated soy oilFats and Oils3.8 g
  51. 51Horseradish sauceMustard and other condiments3.6 g
  52. 52Ranch dressingSalad dressings and vegetable oils3.4 g
  53. 53Salad dressingSalad dressings and vegetable oils3.4 g
  54. 54Horseradish sauceSoups, Sauces, and Gravies3.4 g
  55. 55Smart Balance Regular Buttery Spread with flax oilFats and Oils3.4 g
  56. 56Soy nut butterSoy and meat-alternative products3.3 g
  57. 57Ranch dressingFats and Oils3.3 g
  58. 58Blue cheese dressingSalad dressings and vegetable oils3.2 g
  59. 59Blue cheese dressingFats and Oils3.2 g
  60. 60Soybean, palm, cottonseed shorteningFats and Oils3.2 g
  61. 61Smart Balance Omega Plus light mayoFats and Oils3.2 g
  62. 62Ranch dressingFats and Oils3.1 g
  63. 63Mayonnaise, soybean and safflower oil, with saltFats and Oils3 g
  64. 64Sweetened vegetable oil spreadFats and Oils2.9 g
  65. 65Creamy peanut butter with omega-3Legumes and Legume Products2.9 g
  66. 66Margarine spread, 67-70% fat, tubFats and Oils2.9 g
  67. 67French dressingSalad dressings and vegetable oils2.9 g
  68. 68Soybean and cottonseed oilFats and Oils2.8 g
  69. 69Oil or table fatMargarine2.8 g
  70. 70French dressing, regularFats and Oils2.8 g
  71. 71French dressing, regular, without saltFats and Oils2.7 g
  72. 72Avocado dressingSalad dressings and vegetable oils2.7 g
  73. 73Regular green goddess dressingFats and Oils2.7 g
  74. 74Liquid butter replacementMargarine2.7 g
  75. 75Tub margarineMargarine2.7 g
  76. 76Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils2.7 g
  77. 7760% fat vegetable oil spread, unsaltedFats and Oils2.7 g
  78. 78DipDips, gravies, other sauces2.7 g
  79. 79Regular ranch dipDips, gravies, other sauces2.7 g
  80. 80Regular vegetable dipDips, gravies, other sauces2.7 g
  81. 81Honey mustard dressingSalad dressings and vegetable oils2.7 g
  82. 82Honey mustard dressingFats and Oils2.7 g
  83. 83Regular chipotle dipDips, gravies, other sauces2.7 g
  84. 84Low linolenic soybean oilFats and Oils2.7 g
  85. 85Dried black walnutsNut and Seed Products2.7 g
  86. 8660% fat vegetable oil spread, with saltFats and Oils2.7 g
  87. 8760% fat vegetable oil spread, saltedFats and Oils2.7 g
  88. 8860% fat vegetable oil spread, unsaltedFats and Oils2.6 g
  89. 8960% fat vegetable oil spread, with saltFats and Oils2.6 g
  90. 90Soybean oil and butter blendFats and Oils2.6 g
  91. 91Partially hydrogenated soybean oilFats and Oils2.6 g
  92. 92Puff pastryDoughnuts, sweet rolls, pastries2.6 g
  93. 93Baked puff pastry, from frozenBaked Products2.6 g
  94. 94Coleslaw dressingSalad dressings and vegetable oils2.6 g
  95. 95MargarineMargarine2.5 g
  96. 96Soybean shortening, industrial, liquidFats and Oils2.5 g
  97. 97Coleslaw dressingFats and Oils2.5 g
  98. 98Nuts and syrup toppingJams, syrups, toppings2.4 g
  99. 99Nuts in syrup toppingSweets2.4 g
  100. 100Partially hydrogenated soy oilFats and Oils2.4 g

More rankings

Foods high in saturated fatFoods high in monounsaturated fatFoods high in polyunsaturated fatFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.