Foods high in Omega-3 ALA

Hush puppies tops the list with 1.2 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Hush puppiesBaked Products · 1 cup (152 g)1.2 g
2. 2Gluten-free whole grain rollsBaked Products · 1 roll (44 g)0.77 g
3. 3Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)0.77 g
4. 4Baked puff pastry, from frozenBaked Products · 1 oz (28.4 g)0.73 g
5. 5Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.73 g
6. 6Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.73 g
7. 7Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)0.73 g
8. 8Vanilla wafer pie crust, chilledBaked Products · 1 cup (129 g)0.66 g
9. 9Salvadoran pound cake breadBaked Products · 1 serving (55 g)0.64 g
10. 10Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)0.59 g
11. 11Cheese breadBaked Products · 1 slice (48 g)0.53 g
12. 12Oat bran muffinsBaked Products · 1 medium (113 g)0.52 g
13. 13Muffins, corn, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (2-3/4" dia x 2") (57 g)0.4 g
14. 14Muffins, plain, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)0.38 g
15. 15Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)0.36 g
16. 16Van's totally original gluten free wafflesBaked Products · 1 waffle (47 g)0.36 g
17. 17Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)0.36 g
18. 18Muffins, blueberry, prepared from recipe, made with low fat (2%) milkBaked Products · 1 muffin (57 g)0.35 g
19. 19Frozen gluten-free wafflesBaked Products · 1 waffle (45 g)0.34 g
20. 20Sage Valley gluten free vanilla cookiesBaked Products · 3 cookies (44 g)0.34 g
21. 21Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)0.33 g
22. 22Regular wheat crackersBaked Products · 16 crackers 1 serving (34 g)0.33 g
23. 23Blueberry muffinsBaked Products · 1 muffin (31 g)0.32 g
24. 24Apple pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.32 g
25. 25Iced cream puff or eclairBaked Products · 4 oz (113 g)0.3 g
26. 26Low sodium toast thinsBaked Products · 1 serving (31 g)0.3 g
27. 27Chocolate wafersBaked Products · 1 cup, crumbs (112 g)0.3 g
28. 28Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)0.3 g
29. 29Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (125 g)0.3 g
30. 30Peach pieBaked Products · 1 piece (1/6 of 8" pie) (117 g)0.3 g
31. 31Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)0.3 g
32. 32Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)0.3 g
33. 33Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)0.29 g
34. 34Yellow cake with vanilla frostingBaked Products · 1 serving (67 g)0.29 g
35. 35Sugar-free peanut butter cookiesBaked Products · 1 serving 3 cookies (29 g)0.29 g
36. 36CheesecakeBaked Products · 1 piece (1 NLEA serving) (125 g)0.28 g
37. 37Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)0.28 g
38. 38Salvadoran sweet cheese breadBaked Products · 1 serving (approximate serving size) (55 g)0.27 g
39. 39Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)0.27 g
40. 40BrowniesBaked Products · 1 oz (28.4 g)0.26 g
41. 41Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)0.26 g
42. 42Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)0.26 g
43. 43Egg custard pieBaked Products · 1 piece (1/6 of 8" pie) (105 g)0.26 g
44. 44Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)0.26 g
45. 45Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)0.26 g
46. 46Refrigerated plain naanBaked Products · 1 piece (90 g)0.25 g
47. 47Chocolate chip waffles, frozen, ready-to-heatBaked Products · 2 waffles (70 g)0.24 g
48. 48Toaster corn muffinsBaked Products · 1 muffin, toaster (33 g)0.24 g
49. 49Lemon meringue pieBaked Products · 1 piece (1/8 of 9" dia) (127 g)0.24 g
50. 50Lemon meringue pieBaked Products · 1 piece (1/6 of 8" pie) (113 g)0.23 g
51. 51Regular brownie dry mixBaked Products · 1 oz (28.4 g)0.22 g
52. 52Higher fat vanilla wafersBaked Products · 8 wafers (30 g)0.21 g
53. 53Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)0.21 g
54. 54Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)0.21 g
55. 55Sugar-free sugar wafer cookies with creme fillingBaked Products · 1 oz (28.4 g)0.21 g
56. 56Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.21 g
57. 57Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.21 g
58. 58Corn muffinsBaked Products · 1 medium (113 g)0.21 g
59. 59Whole grain peanut butter crackersBaked Products · 6 cracker 1 serving (43 g)0.21 g
60. 60Cream puff shells, prepared from recipeBaked Products · 1 cream puff shell (66 g)0.2 g
61. 61Blueberry toaster muffinsBaked Products · 1 muffin, toaster (33 g)0.2 g
62. 62Plain dry grated bread crumbsBaked Products · 1 cup (108 g)0.2 g
63. 63Gluten-free whole grain bread with tapiocaBaked Products · 1 slice (25 g)0.2 g
64. 64Udi's soft whole grain gluten-free breadBaked Products · 1 slice (25 g)0.2 g
65. 65Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.2 g
66. 66Toasted blueberry toaster muffinsBaked Products · 1 muffin, toaster (31 g)0.19 g
67. 67Gluten-free white bread with potato extractBaked Products · 1 slice (34 g)0.19 g
68. 68Rudi's original gluten-free sandwich breadBaked Products · 1 slice (34 g)0.19 g
69. 69Plain pancakesBaked Products · 1 pancake (4" dia) (38 g)0.19 g
70. 70Buttermilk pancakes, prepared from recipeBaked Products · 1 pancake (4" dia) (38 g)0.19 g
71. 71Nabisco Ritz CrackersBaked Products · 5 cracker (1 NLEA serving) (16 g)0.19 g
72. 72Multigrain crackersBaked Products · 4 crackers (14 g)0.19 g
73. 73Flour tortillas, ready-to-bake, shelf stableBaked Products · 1 tortilla (49 g)0.19 g
74. 74Toasted wheat bran toaster muffins with raisinsBaked Products · 1 muffin, toaster (34 g)0.19 g
75. 75Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)0.18 g
76. 76Cake, pound, commercially prepared, butter (includes fresh and frozen)Baked Products · 1 piece individually wrapped cake (49 g)0.18 g
77. 77Blueberry pancakesBaked Products · 1 pancake (4" dia) (38 g)0.18 g
78. 78Gluten-free vanilla sandwich cookiesBaked Products · 3 cookies (44 g)0.18 g
79. 79Oatmeal cookies with raisinsBaked Products · 1 cookie (24 g)0.17 g
80. 80Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (125 g)0.17 g
81. 81Soft oatmeal cookies with raisinsBaked Products · 1 cookie (27 g)0.17 g
82. 82Oatmeal sandwich cookiesBaked Products · 1 cookie 1 serving (38 g)0.17 g
83. 83Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)0.15 g
84. 84Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)0.15 g
85. 85Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.15 g
86. 86Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)0.15 g
87. 87Banana cream pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (92 g)0.15 g
88. 88Yellow cake, no frostingBaked Products · 1 piece (1/12 of 8" dia) (68 g)0.15 g
89. 89Coconut cream pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (94 g)0.15 g
90. 90White cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (74 g)0.15 g
91. 91Cinnamon buns, frostedBaked Products · 1 bun (65 g)0.15 g
92. 92Guava pastriesBaked Products · 1 piece (86 g)0.14 g
93. 93Reduced-fat chocolate sandwich cookiesBaked Products · 1 serving (34 g)0.14 g
94. 94Reduced-fat fiber browniesBaked Products · 1 brownie 1 serving (36 g)0.14 g
95. 95Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.14 g
96. 96Gluten-free white bread with tapioca starchBaked Products · 1 slice (28 g)0.14 g
97. 97Udi's soft white gluten-free sandwich breadBaked Products · 1 slice (28 g)0.14 g
98. 98Chocolate chip cookiesBaked Products · 1 cookie, medium (2-1/4" dia) (16 g)0.13 g
99. 99Yellow cake with chocolate frostingBaked Products · 1 oz (28.4 g)0.13 g
100. 100Refrigerated high-fat plain or buttermilk biscuits, bakedBaked Products · 1 biscuit (51 g)0.13 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.