Foods high in Omega-3 ALA

Gluten-free whole grain rolls tops the list with 0.53 g per 100 calories. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Gluten-free whole grain rollsBaked Products0.53 g
2. 2Udi's whole grain gluten-free dinner rollsBaked Products0.53 g
3. 3Baked puff pastry, from frozenBaked Products0.46 g
4. 4Van's totally original gluten free wafflesBaked Products0.31 g
5. 5Salvadoran pound cake breadBaked Products0.3 g
6. 6Frozen gluten-free wafflesBaked Products0.29 g
7. 7Regular standard snack crackersBaked Products0.29 g
8. 8Multigrain crackersBaked Products0.28 g
9. 9Blueberry muffinsBaked Products0.27 g
10. 10Cheese breadBaked Products0.27 g
11. 11Plain waffles, prepared from recipeBaked Products0.27 g
12. 12Gluten-free whole grain bread with tapiocaBaked Products0.26 g
13. 13Udi's soft whole grain gluten-free breadBaked Products0.26 g
14. 14Nabisco Ritz CrackersBaked Products0.24 g
15. 15Hush puppiesBaked Products0.24 g
16. 16Plain pancakesBaked Products0.22 g
17. 17Buttermilk pancakes, prepared from recipeBaked Products0.22 g
18. 18Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products0.22 g
19. 19Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products0.22 g
20. 20Low sodium toast thinsBaked Products0.22 g
21. 21Muffins, blueberry, prepared from recipe, made with low fat (2%) milkBaked Products0.22 g
22. 22Blueberry pancakesBaked Products0.22 g
23. 23Regular wheat crackersBaked Products0.21 g
24. 24Toaster corn muffinsBaked Products0.21 g
25. 25Gluten-free multi-seeded multigrain crackersBaked Products0.2 g
26. 26Crunchmaster multi-grain crisps, gluten-freeBaked Products0.2 g
27. 27BrowniesBaked Products0.2 g
28. 28Whole wheat saltine crackersBaked Products0.2 g
29. 29Blueberry toaster muffinsBaked Products0.2 g
30. 30Whole-wheat crackersBaked Products0.19 g
31. 31Wheat crackers, reduced fatBaked Products0.19 g
32. 32Sugar-free peanut butter cookiesBaked Products0.19 g
33. 33Toasted blueberry toaster muffinsBaked Products0.19 g
34. 34Whole wheat snack crackersBaked Products0.19 g
35. 35Cherry fried piesBaked Products0.18 g
36. 36Fried fruit piesBaked Products0.18 g
37. 37Lemon fried piesBaked Products0.18 g
38. 38Gluten-free white bread with potato extractBaked Products0.18 g
39. 39Rudi's original gluten-free sandwich breadBaked Products0.18 g
40. 40Regular brownie dry mixBaked Products0.18 g
41. 41Toasted wheat bran toaster muffins with raisinsBaked Products0.18 g
42. 42Chocolate chip cookiesBaked Products0.17 g
43. 43Plain shortbread cookiesBaked Products0.17 g
44. 44Higher fat enriched chocolate chip cookiesBaked Products0.17 g
45. 45Chocolate chip cookies, made with margarineBaked Products0.17 g
46. 46Oat bran muffinsBaked Products0.17 g
47. 47Frozen pie crust, ready-to-bakeBaked Products0.17 g
48. 48Oatmeal cookies with raisinsBaked Products0.16 g
49. 49Gluten-free white bread with tapioca starchBaked Products0.16 g
50. 50Udi's soft white gluten-free sandwich breadBaked Products0.16 g
51. 51Cinnamon breadBaked Products0.16 g
52. 52Higher fat vanilla wafersBaked Products0.16 g
53. 53Sage Valley gluten free vanilla cookiesBaked Products0.15 g
54. 54Prepared dry bread stuffing mixBaked Products0.15 g
55. 55Plain pancakes, from incomplete dry mixBaked Products0.15 g
56. 56Soft oatmeal cookies with raisinsBaked Products0.15 g
57. 57Regular cheese crackersBaked Products0.15 g
58. 58Sugar-free sugar wafer cookies with creme fillingBaked Products0.14 g
59. 59Plain or honey graham crackersBaked Products0.14 g
60. 60Bread, cornbread, prepared from recipe, made with low fat (2%) milkBaked Products0.13 g
61. 61Salvadoran sweet cheese breadBaked Products0.13 g
62. 62Low salt snack crackersBaked Products0.13 g
63. 63Flour tortillas, ready-to-bake, shelf stableBaked Products0.13 g
64. 64Reduced fat shortbread cookiesBaked Products0.13 g
65. 65Frozen gluten-free pancakesBaked Products0.13 g
66. 66Van's original gluten-free pancakesBaked Products0.13 g
67. 67Wheat sandwich crackers, cheese fillingBaked Products0.13 g
68. 68Saltine crackersBaked Products0.13 g
69. 69Whole-wheat pancakes, from incomplete dry mixBaked Products0.13 g
70. 70Yellow cake with chocolate frostingBaked Products0.13 g
71. 71Plain waffles, frozen, microwavedBaked Products0.12 g
72. 72Plain waffles, frozen, ready-to-heatBaked Products0.12 g
73. 73Egg custard pieBaked Products0.12 g
74. 74Special dietary creme sandwich cookiesBaked Products0.12 g
75. 75Chocolate chip waffles, frozen, ready-to-heatBaked Products0.12 g
76. 76Chocolate cake with chocolate frostingBaked Products0.12 g
77. 77Cinnamon sweet rolls with raisinsBaked Products0.12 g
78. 78Homemade whole wheat bread, toastedBaked Products0.11 g
79. 79Baked taco shells, without added saltBaked Products0.11 g
80. 80Homemade whole wheat breadBaked Products0.11 g
81. 81Peach pieBaked Products0.11 g
82. 82Apple strudelBaked Products0.11 g
83. 83Bread, white, prepared from recipe, made with low fat (2%) milkBaked Products0.11 g
84. 84Reduced-fat fiber browniesBaked Products0.11 g
85. 85Oatmeal sandwich cookiesBaked Products0.11 g
86. 86Yellow cake with vanilla frostingBaked Products0.11 g
87. 87Vanilla sandwich cookies, creme fillingBaked Products0.11 g
88. 88Unbaked pie crustBaked Products0.11 g
89. 89Baked standard pie crustBaked Products0.11 g
90. 90Cake, pound, commercially prepared, butter (includes fresh and frozen)Baked Products0.11 g
91. 91FruitcakeBaked Products0.1 g
92. 92Special dietary oatmeal cookiesBaked Products0.1 g
93. 93Blueberry pieBaked Products0.1 g
94. 94Special dietary peanut butter sandwich cookiesBaked Products0.1 g
95. 95Whole grain peanut butter crackersBaked Products0.1 g
96. 96Whole grain cheese crackersBaked Products0.1 g
97. 97Low salt saltine crackersBaked Products0.1 g
98. 98Toasted plain waffles, frozen, ready-to-heatBaked Products0.1 g
99. 99Vanilla wafer pie crust, chilledBaked Products0.096 g
100. 100Pepperidge Farm, Goldfish, Baked Snack Crackers, PizzaBaked Products0.095 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.