Foods high in Omega-3 ALA

Cold pressed flaxseed oil tops the list with 53.4 g per 100 g. Ranked from 12,467 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Cold pressed flaxseed oilFats and Oils53.4 g
2. 2Flaxseed oilSalad dressings and vegetable 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 oilSalad dressings and vegetable oils10.4 g
10. 10English walnutsNut and Seed Products9.1 g
11. 11WalnutsNuts and seeds9.1 g
12. 12Butternuts, driedNut and Seed Products8.7 g
13. 13Hulled hemp seedsNut and Seed Products8.7 g
14. 14Walnuts, dry roasted, saltedNut and Seed Products8.5 g
15. 15Canola oilFats and Oils7.5 g
16. 16Pam cooking spray, originalFats and Oils7.2 g
17. 17Soybean oil, refined, industrialFats and Oils6.9 g
18. 18Wheat germ oilSalad dressings and vegetable oils6.9 g
19. 19Soybean oilFats and Oils6.6 g
20. 20Honey roasted walnutsNuts and seeds6.5 g
21. 21Refined soybean oilFats and Oils6.5 g
22. 22Canola oil with antifoaming agentFats and Oils6.4 g
23. 23Canola oil for salads and light fryingFats and Oils6.3 g
24. 24Enova oil, 80% diglyceridesFats and Oils6.2 g
25. 25Canola Harvest Soft Spread, 80% fatFats and Oils6.2 g
26. 26Mustard oilFats and Oils5.9 g
27. 27Corn and canola oilFats and Oils5.8 g
28. 28MayonnaiseMayonnaise5.5 g
29. 29Mayonnaise, regularFats and Oils5.3 g
30. 30Soybean lecithinFats and Oils5.1 g
31. 31Regular margarine, tub, unsaltedFats and Oils5 g
32. 32No cholesterol mayonnaise dressingFats and Oils5 g
33. 33Regular mayonnaiseFats and Oils4.8 g
34. 34Margarine, 80% fat, tub, saltedFats and Oils4.7 g
35. 35Regular margarine, tub, saltedFats and Oils4.7 g
36. 36Sandwich dressingMayonnaise4.6 g
37. 37Imitation mayonnaise, soybean, no cholesterolFats and Oils4.6 g
38. 38Vegetable oilSalad dressings and vegetable oils4.4 g
39. 39Uncle Sam CerealBreakfast Cereals4.3 g
40. 40Mayonnaise, soybean oil, without saltFats and Oils4.2 g
41. 41Fry sauceMustard and other condiments4.1 g
42. 42Regular peppercorn salad dressingFats and Oils3.9 g
43. 43Caesar dressingSalad dressings and vegetable oils3.9 g
44. 44Regular Caesar dressingFats and Oils3.9 g
45. 45Horseradish sauceMustard and other condiments3.6 g
46. 46Salad dressingSalad dressings and vegetable oils3.4 g
47. 47Smart Balance Regular Buttery Spread with flax oilFats and Oils3.4 g
48. 48Soy nut butterSoy and meat-alternative products3.3 g
49. 49Blue cheese dressingSalad dressings and vegetable oils3.2 g
50. 50Soybean, palm, cottonseed shorteningFats and Oils3.2 g
51. 51Smart Balance Omega Plus light mayoFats and Oils3.2 g
52. 52Ranch dressingFats and Oils3.1 g
53. 53Mayonnaise, soybean and safflower oil, with saltFats and Oils3 g
54. 54Sweetened vegetable oil spreadFats and Oils2.9 g
55. 55Creamy peanut butter with omega-3Legumes and Legume Products2.9 g
56. 56Margarine spread, 67-70% fat, tubFats and Oils2.9 g
57. 57French dressingSalad dressings and vegetable oils2.9 g
58. 58Soybean and cottonseed oilFats and Oils2.8 g
59. 59Oil or table fatMargarine2.8 g
60. 60French dressing, regularFats and Oils2.8 g
61. 61French dressing, regular, without saltFats and Oils2.7 g
62. 62Avocado dressingSalad dressings and vegetable oils2.7 g
63. 63Regular green goddess dressingFats and Oils2.7 g
64. 6460% fat vegetable oil spread, unsaltedFats and Oils2.7 g
65. 65Liquid butter replacementMargarine2.7 g
66. 66Tub margarineMargarine2.7 g
67. 67Vegetable oil spread, unsaltedFats and Oils2.7 g
68. 68DipDips, gravies, other sauces2.7 g
69. 69Regular ranch dipDips, gravies, other sauces2.7 g
70. 70Regular vegetable dipDips, gravies, other sauces2.7 g
71. 71Honey mustard dressingSalad dressings and vegetable oils2.7 g
72. 72Regular chipotle dipDips, gravies, other sauces2.7 g
73. 73Low linolenic soybean oilFats and Oils2.7 g
74. 74Dried black walnutsNut and Seed Products2.7 g
75. 7560% fat vegetable oil spread, saltedFats and Oils2.7 g
76. 7660% fat vegetable oil spread, with saltFats and Oils2.6 g
77. 77Soybean oil and butter blendFats and Oils2.6 g
78. 78Partially hydrogenated soybean oilFats and Oils2.6 g
79. 79Baked puff pastry, from frozenBaked Products2.6 g
80. 80Puff pastryDoughnuts, sweet rolls, pastries2.6 g
81. 81Coleslaw dressingSalad dressings and vegetable oils2.6 g
82. 82MargarineMargarine2.5 g
83. 83Soybean shortening, industrial, liquidFats and Oils2.5 g
84. 84Nuts and syrup toppingJams, syrups, toppings2.4 g
85. 85Nuts in syrup toppingSweets2.4 g
86. 86Partially hydrogenated soy oilFats and Oils2.4 g
87. 8740-49% fat margarine spreadFats and Oils2.4 g
88. 88Smart Balance Omega Plus spreadFats and Oils2.4 g
89. 89Thousand Island dressingSalad dressings and vegetable oils2.4 g
90. 90Thousand island dressing, regularFats and Oils2.4 g
91. 91Bacon and tomato dressingSalad dressings and vegetable oils2.3 g
92. 92Bacon and tomato salad dressingFats and Oils2.3 g
93. 93Tomatoseed oilFats and Oils2.3 g
94. 94Classico basil pestoSoups, Sauces, and Gravies2.3 g
95. 95Terra Chips vegetable chipsSnacks2.2 g
96. 96Soybean shortening for cakesFats and Oils2.2 g
97. 97High oleic canola oilFats and Oils2.2 g
98. 98Margarine spread, 35-39% fat, tubFats and Oils2.2 g
99. 99Vegetable chipsTortilla, corn, other chips2.2 g
100. 100Light margarineMargarine2.2 g

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.