Foods high in Omega-3 ALA

Baked puff pastry, from frozen tops the list with 2.6 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Baked puff pastry, from frozenBaked Products2.6 g
2. 2Gluten-free whole grain rollsBaked Products1.7 g
3. 3Udi's whole grain gluten-free dinner rollsBaked Products1.7 g
4. 4Regular standard snack crackersBaked Products1.5 g
5. 5Multigrain crackersBaked Products1.4 g
6. 6Nabisco Ritz CrackersBaked Products1.2 g
7. 7Salvadoran pound cake breadBaked Products1.2 g
8. 8Cheese breadBaked Products1.1 g
9. 9Blueberry muffinsBaked Products1 g
10. 10Sugar-free peanut butter cookiesBaked Products0.99 g
11. 11Low sodium toast thinsBaked Products0.97 g
12. 12Regular wheat crackersBaked Products0.96 g
13. 13BrowniesBaked Products0.93 g
14. 14Gluten-free multi-seeded multigrain crackersBaked Products0.92 g
15. 15Crunchmaster multi-grain crisps, gluten-freeBaked Products0.92 g
16. 16Plain shortbread cookiesBaked Products0.89 g
17. 17Whole wheat snack crackersBaked Products0.86 g
18. 18Wheat crackers, reduced fatBaked Products0.85 g
19. 19Chocolate chip cookiesBaked Products0.84 g
20. 20Higher fat enriched chocolate chip cookiesBaked Products0.84 g
21. 21Whole-wheat crackersBaked Products0.83 g
22. 22Chocolate chip cookies, made with margarineBaked Products0.83 g
23. 23Hush puppiesBaked Products0.81 g
24. 24Gluten-free whole grain bread with tapiocaBaked Products0.8 g
25. 25Udi's soft whole grain gluten-free breadBaked Products0.8 g
26. 26Whole wheat saltine crackersBaked Products0.79 g
27. 27Plain waffles, prepared from recipeBaked Products0.78 g
28. 28Regular brownie dry mixBaked Products0.77 g
29. 29Sage Valley gluten free vanilla cookiesBaked Products0.77 g
30. 30Van's totally original gluten free wafflesBaked Products0.77 g
31. 31Frozen gluten-free wafflesBaked Products0.77 g
32. 32Frozen pie crust, ready-to-bakeBaked Products0.76 g
33. 33Sugar-free sugar wafer cookies with creme fillingBaked Products0.74 g
34. 34Toaster corn muffinsBaked Products0.72 g
35. 35Oatmeal cookies with raisinsBaked Products0.72 g
36. 36Regular cheese crackersBaked Products0.71 g
37. 37Higher fat vanilla wafersBaked Products0.71 g
38. 38Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products0.7 g
39. 39Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products0.66 g
40. 40Low salt snack crackersBaked Products0.66 g
41. 41Wheat sandwich crackers, cheese fillingBaked Products0.64 g
42. 42Soft oatmeal cookies with raisinsBaked Products0.63 g
43. 43Toasted blueberry toaster muffinsBaked Products0.63 g
44. 44Muffins, blueberry, prepared from recipe, made with low fat (2%) milkBaked Products0.62 g
45. 45Blueberry toaster muffinsBaked Products0.62 g
46. 46Plain or honey graham crackersBaked Products0.6 g
47. 47Reduced fat shortbread cookiesBaked Products0.58 g
48. 48Gluten-free white bread with potato extractBaked Products0.57 g
49. 49Rudi's original gluten-free sandwich breadBaked Products0.57 g
50. 50Cherry fried piesBaked Products0.57 g
51. 51Fried fruit piesBaked Products0.57 g
52. 52Lemon fried piesBaked Products0.57 g
53. 53Baked standard pie crustBaked Products0.56 g
54. 54Special dietary peanut butter sandwich cookiesBaked Products0.55 g
55. 55Toasted wheat bran toaster muffins with raisinsBaked Products0.55 g
56. 56Special dietary creme sandwich cookiesBaked Products0.54 g
57. 57Saltine crackersBaked Products0.54 g
58. 58Baked taco shells, without added saltBaked Products0.53 g
59. 59Vanilla sandwich cookies, creme fillingBaked Products0.52 g
60. 60Plain pancakesBaked Products0.51 g
61. 61Buttermilk pancakes, prepared from recipeBaked Products0.51 g
62. 62Vanilla wafer pie crust, chilledBaked Products0.51 g
63. 63Unbaked pie crustBaked Products0.5 g
64. 64Salvadoran sweet cheese breadBaked Products0.49 g
65. 65Gluten-free white bread with tapioca starchBaked Products0.48 g
66. 66Udi's soft white gluten-free sandwich breadBaked Products0.48 g
67. 67Whole grain peanut butter crackersBaked Products0.48 g
68. 68Blueberry pancakesBaked Products0.48 g
69. 69Yellow cake with chocolate frostingBaked Products0.47 g
70. 70Special dietary oatmeal cookiesBaked Products0.46 g
71. 71Oat bran muffinsBaked Products0.46 g
72. 72Chocolate cake with chocolate frostingBaked Products0.45 g
73. 73Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaBaked Products0.45 g
74. 74Oatmeal sandwich cookiesBaked Products0.44 g
75. 75Cinnamon sweet rolls with raisinsBaked Products0.43 g
76. 76Yellow cake with vanilla frostingBaked Products0.43 g
77. 77Low salt saltine crackersBaked Products0.42 g
78. 78Pepperidge Farm, Goldfish, Baked Snack Crackers, OriginalBaked Products0.42 g
79. 79Whole grain cheese crackersBaked Products0.42 g
80. 80Reduced-fat chocolate sandwich cookiesBaked Products0.41 g
81. 81Gluten-free vanilla sandwich cookiesBaked Products0.41 g
82. 82Wheat sandwich crackers, peanut butterBaked Products0.41 g
83. 83Cinnamon breadBaked Products0.4 g
84. 84Flavored fish-shaped crackersBaked Products0.4 g
85. 85Whole-wheat crackers, reduced fatBaked Products0.39 g
86. 86Flour tortillas, ready-to-bake, shelf stableBaked Products0.39 g
87. 87Reduced-fat fiber browniesBaked Products0.38 g
88. 88Low-fat chocolate creme-filled snack cakeBaked Products0.38 g
89. 89Low-salt whole-wheat crackersBaked Products0.38 g
90. 90Cake, pound, commercially prepared, butter (includes fresh and frozen)Baked Products0.37 g
91. 91Chocolate chip sandwich cookies with cremeBaked Products0.37 g
92. 92Plain waffles, frozen, microwavedBaked Products0.37 g
93. 93Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanBaked Products0.36 g
94. 94Fruit toaster pastries, frostedBaked Products0.36 g
95. 95Butter or sugar cookie with chocolate icingBaked Products0.36 g
96. 96Plain waffles, frozen, ready-to-heatBaked Products0.35 g
97. 97Bread, cornbread, prepared from recipe, made with low fat (2%) milkBaked Products0.35 g
98. 98Homemade whole wheat bread, toastedBaked Products0.35 g
99. 99Chocolate chip waffles, frozen, ready-to-heatBaked Products0.35 g
100. 100Special dietary chocolate chip cookiesBaked Products0.35 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.