Foods high in Omega-3 ALA

Uncle Sam Cereal tops the list with 4.3 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Uncle Sam CerealBreakfast Cereals4.3 g
2. 2Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals1.6 g
3. 3Nature's Path Organic Flax Plus FlakesBreakfast Cereals1.5 g
4. 4Malt-O-Meal Cinnamon ToastersBreakfast Cereals1.1 g
5. 5Toasted wheat germ cereal, plainBreakfast Cereals0.8 g
6. 6Homemade granolaBreakfast Cereals0.61 g
7. 7Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals0.55 g
8. 8Quaker 100% Natural Granola cerealBreakfast Cereals0.54 g
9. 9Quaker 100% Natural Granola with RaisinsBreakfast Cereals0.51 g
10. 10Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals0.46 g
11. 11Post Great Grains Banana Nut CrunchBreakfast Cereals0.42 g
12. 12Post Selects Maple Pecan CrunchBreakfast Cereals0.18 g
13. 13Post Great Grains Crunchy PecanBreakfast Cereals0.17 g
14. 14Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals0.15 g
15. 15Post Selects Blueberry Morning cerealBreakfast Cereals0.14 g
16. 16Quaker Low Fat Natural Granola with RaisinsBreakfast Cereals0.14 g
17. 17Post Grape-Nuts FlakesBreakfast Cereals0.13 g
18. 18Post Honey Bunches of Oats with almondsBreakfast Cereals0.13 g
19. 19Post Great Grains Raisin Date PecanBreakfast Cereals0.12 g
20. 20Puffed milletBreakfast Cereals0.11 g
21. 21Wheatena cereal, dryBreakfast Cereals0.11 g
22. 22Oat cereal, regular and quick, unfortified, dryBreakfast Cereals0.1 g
23. 23Quaker Quick Oats, dryBreakfast Cereals0.1 g
24. 24Post Waffle Crisp cerealBreakfast Cereals0.093 g
25. 25Familia cerealBreakfast Cereals0.092 g
26. 26Quaker MultiGrain Oatmeal, dryBreakfast Cereals0.091 g
27. 27Honey Bunches of Oats cerealBreakfast Cereals0.089 g
28. 28Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals0.089 g
29. 29Cream of Wheat cereal, regular, dryBreakfast Cereals0.088 g
30. 30Post Bran Flakes cerealBreakfast Cereals0.087 g
31. 31Ralston Enriched Wheat Bran FlakesBreakfast Cereals0.087 g
32. 32Quaker Toasted Multigrain CrispsBreakfast Cereals0.086 g
33. 33Cream of Wheat instant, dryBreakfast Cereals0.082 g
34. 34Post Alpha-Bits cerealBreakfast Cereals0.077 g
35. 35Post Shredded Wheat, original big biscuitBreakfast Cereals0.077 g
36. 36Whole wheat hot natural cereal, dryBreakfast Cereals0.075 g
37. 37Post Honey Nut Shredded Wheat cerealBreakfast Cereals0.073 g
38. 38Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals0.073 g
39. 39Post Great Grains Cranberry Almond CrunchBreakfast Cereals0.072 g
40. 40Fortified instant plain oats, dryBreakfast Cereals0.07 g
41. 41Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals0.07 g
42. 42Cheerios cerealBreakfast Cereals0.068 g
43. 43Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals0.068 g
44. 44Quaker Oatmeal Squares cerealBreakfast Cereals0.068 g
45. 45Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals0.063 g
46. 46Post Shredded Wheat, original spoon-sizeBreakfast Cereals0.063 g
47. 47Malt-O-Meal Raisin BranBreakfast Cereals0.062 g
48. 48Quaker Oat Life plain cerealBreakfast Cereals0.062 g
49. 49Post Grape-Nuts cerealBreakfast Cereals0.061 g
50. 50Post Raisin Bran cerealBreakfast Cereals0.061 g
51. 51Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals0.06 g
52. 52Quaker Instant Oatmeal, fruit and creamBreakfast Cereals0.06 g
53. 53Quaker Puffed Rice cerealBreakfast Cereals0.06 g
54. 54Ralston Tasteeos cerealBreakfast Cereals0.06 g
55. 55Weetabix whole grain cerealBreakfast Cereals0.057 g
56. 56Frosted oat cereal with marshmallowsBreakfast Cereals0.056 g
57. 57Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals0.056 g
58. 58Fortified instant cinnamon spice oats, dryBreakfast Cereals0.054 g
59. 59Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals0.054 g
60. 60Fortified instant oats, maple and brown sugar, dryBreakfast Cereals0.05 g
61. 61Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals0.05 g
62. 62Cream of Wheat, 1 min, dryBreakfast Cereals0.048 g
63. 63Health Valley Oat Bran FlakesBreakfast Cereals0.045 g
64. 64Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals0.045 g
65. 65Alpen cerealBreakfast Cereals0.044 g
66. 66Barbara's Puffins, originalBreakfast Cereals0.041 g
67. 67Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals0.04 g
68. 68Quaker Puffed Wheat cerealBreakfast Cereals0.04 g
69. 69Post Golden Crisp cerealBreakfast Cereals0.038 g
70. 70Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals0.037 g
71. 71Enriched quick farina, dryBreakfast Cereals0.036 g
72. 72Health Valley Fiber 7 FlakesBreakfast Cereals0.035 g
73. 73Post Honeycomb cerealBreakfast Cereals0.035 g
74. 74Quaker Crunchy Bran cerealBreakfast Cereals0.035 g
75. 75Quaker Honey Graham Oh!s cerealBreakfast Cereals0.035 g
76. 76Malt-O-Meal Berry Colossal CrunchBreakfast Cereals0.032 g
77. 77Quaker King Vitaman cerealBreakfast Cereals0.032 g
78. 78Quaker Christmas CrunchBreakfast Cereals0.031 g
79. 79Quaker instant plain corn grits, dryBreakfast Cereals0.03 g
80. 80Malt-O-Meal Tootie FrootiesBreakfast Cereals0.029 g
81. 81Enriched white corn grits, dryBreakfast Cereals0.028 g
82. 82Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals0.027 g
83. 83Quaker Cap'n Crunch cerealBreakfast Cereals0.026 g
84. 84Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals0.025 g
85. 85Cream of rice cereal, dryBreakfast Cereals0.024 g
86. 86Malt-O-Meal cereal, original, plain, dryBreakfast Cereals0.023 g
87. 87Quaker Sweet Crunch/Quisp cerealBreakfast Cereals0.023 g
88. 88Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals0.022 g
89. 89Malt-O-Meal Golden PuffsBreakfast Cereals0.02 g
90. 90Ralston Corn BiscuitsBreakfast Cereals0.02 g
91. 91Unenriched farina, dryBreakfast Cereals0.02 g
92. 92Wheatena cereal, cookedBreakfast Cereals0.019 g
93. 93Oat cereal, regular and quick, cooked, no saltBreakfast Cereals0.018 g
94. 94Unenriched oats, cooked, saltedBreakfast Cereals0.018 g
95. 95Wheatena cereal, cooked, saltedBreakfast Cereals0.018 g
96. 96Ralston Corn FlakesBreakfast Cereals0.017 g
97. 97Post Fruity Pebbles cerealBreakfast Cereals0.016 g
98. 98Cocoa Pebbles cerealBreakfast Cereals0.015 g
99. 99Malt-O-Meal Colossal Crunch cerealBreakfast Cereals0.015 g
100. 100Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals0.015 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.