Foods high in Omega-3 ALA

Uncle Sam Cereal tops the list with 1.2 g per 100 calories. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Uncle Sam CerealBreakfast Cereals1.2 g
  2. 2Nature's Path Organic Flax Plus FlakesBreakfast Cereals0.43 g
  3. 3Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals0.35 g
  4. 4Malt-O-Meal Cinnamon ToastersBreakfast Cereals0.25 g
  5. 5Toasted wheat germ cereal, plainBreakfast Cereals0.21 g
  6. 6Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals0.15 g
  7. 7Quaker 100% Natural Granola cerealBreakfast Cereals0.13 g
  8. 8Homemade granolaBreakfast Cereals0.12 g
  9. 9Quaker 100% Natural Granola with RaisinsBreakfast Cereals0.12 g
  10. 10Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals0.12 g
  11. 11Post Great Grains Banana Nut CrunchBreakfast Cereals0.11 g
  12. 12Post Selects Maple Pecan CrunchBreakfast Cereals0.045 g
  13. 13Post Great Grains Crunchy PecanBreakfast Cereals0.041 g
  14. 14Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals0.038 g
  15. 15Post Selects Blueberry Morning cerealBreakfast Cereals0.036 g
  16. 16Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals0.035 g
  17. 17Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals0.035 g
  18. 18Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals0.035 g
  19. 19Post Grape-Nuts FlakesBreakfast Cereals0.034 g
  20. 20Wheatena cereal, cookedBreakfast Cereals0.034 g
  21. 21Puffed milletBreakfast Cereals0.031 g
  22. 22Post Honey Bunches of Oats with almondsBreakfast Cereals0.031 g
  23. 23Wheatena cereal, dryBreakfast Cereals0.031 g
  24. 24Wheatena cereal, cooked, saltedBreakfast Cereals0.031 g
  25. 25Post Great Grains Raisin Date PecanBreakfast Cereals0.03 g
  26. 26Quaker MultiGrain Oatmeal, dryBreakfast Cereals0.027 g
  27. 27Quaker Quick Oats, dryBreakfast Cereals0.027 g
  28. 28Post Bran Flakes cerealBreakfast Cereals0.027 g
  29. 29Oat cereal, regular and quick, unfortified, dryBreakfast Cereals0.026 g
  30. 30Unenriched oats, cooked, saltedBreakfast Cereals0.025 g
  31. 31Oat cereal, regular and quick, cooked, no saltBreakfast Cereals0.025 g
  32. 32Quaker MultiGrain Oatmeal, prepared, no saltBreakfast Cereals0.025 g
  33. 33Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals0.025 g
  34. 34Whole wheat hot cereal, cooked, saltedBreakfast Cereals0.024 g
  35. 35Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals0.024 g
  36. 36Cream of wheat, regular, cooked with water, with saltBreakfast Cereals0.024 g
  37. 37Cream of Wheat regular, cooked, unsaltedBreakfast Cereals0.024 g
  38. 38Post Waffle Crisp cerealBreakfast Cereals0.024 g
  39. 39Cream of Wheat cereal, regular, dryBreakfast Cereals0.024 g
  40. 40Familia cerealBreakfast Cereals0.024 g
  41. 41Quaker Toasted Multigrain CrispsBreakfast Cereals0.023 g
  42. 42Post Shredded Wheat, original big biscuitBreakfast Cereals0.023 g
  43. 43Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals0.023 g
  44. 44Cream of Wheat instant, dryBreakfast Cereals0.022 g
  45. 45Ralston Enriched Wheat Bran FlakesBreakfast Cereals0.022 g
  46. 46Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals0.022 g
  47. 47Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals0.022 g
  48. 48Whole wheat hot natural cereal, dryBreakfast Cereals0.022 g
  49. 49Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.02 g
  50. 50Post Alpha-Bits cerealBreakfast Cereals0.02 g
  51. 51Post Honey Nut Shredded Wheat cerealBreakfast Cereals0.02 g
  52. 52Fortified instant plain oats, dryBreakfast Cereals0.019 g
  53. 53Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.019 g
  54. 54Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals0.019 g
  55. 55Post Raisin Bran cerealBreakfast Cereals0.019 g
  56. 56Post Great Grains Cranberry Almond CrunchBreakfast Cereals0.019 g
  57. 57Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals0.019 g
  58. 58Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals0.018 g
  59. 59Cheerios cerealBreakfast Cereals0.018 g
  60. 60Malt-O-Meal Raisin BranBreakfast Cereals0.018 g
  61. 61Post Shredded Wheat, original spoon-sizeBreakfast Cereals0.018 g
  62. 62Quaker Oatmeal Squares cerealBreakfast Cereals0.018 g
  63. 63Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals0.018 g
  64. 64Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals0.018 g
  65. 65Post Grape-Nuts cerealBreakfast Cereals0.017 g
  66. 66Quaker Oat Life plain cerealBreakfast Cereals0.017 g
  67. 67Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals0.016 g
  68. 68Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals0.016 g
  69. 69Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals0.016 g
  70. 70Quaker Instant Oatmeal, fruit and creamBreakfast Cereals0.016 g
  71. 71Quaker Puffed Rice cerealBreakfast Cereals0.016 g
  72. 72Weetabix whole grain cerealBreakfast Cereals0.015 g
  73. 73Ralston Tasteeos cerealBreakfast Cereals0.015 g
  74. 74Fortified instant cinnamon spice oats, dryBreakfast Cereals0.015 g
  75. 75Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals0.015 g
  76. 76Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals0.014 g
  77. 77Frosted oat cereal with marshmallowsBreakfast Cereals0.014 g
  78. 78Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals0.014 g
  79. 79Cream of Wheat, 1 min, dryBreakfast Cereals0.013 g
  80. 80Enriched farina, cooked with water, with saltBreakfast Cereals0.013 g
  81. 81Fortified instant oats, maple and brown sugar, dryBreakfast Cereals0.013 g
  82. 82Enriched quick farina, cooked, unsaltedBreakfast Cereals0.013 g
  83. 83Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals0.013 g
  84. 84Alpen cerealBreakfast Cereals0.013 g
  85. 85Barbara's Puffins, originalBreakfast Cereals0.012 g
  86. 86Health Valley Oat Bran FlakesBreakfast Cereals0.012 g
  87. 87Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals0.011 g
  88. 88Quaker Puffed Wheat cerealBreakfast Cereals0.011 g
  89. 89Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals0.011 g
  90. 90Quaker Crunchy Bran cerealBreakfast Cereals0.011 g
  91. 91Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals0.01 g
  92. 92Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals0.01 g
  93. 93Post Golden Crisp cerealBreakfast Cereals0.01 g
  94. 94Enriched quick farina, dryBreakfast Cereals0.01 g
  95. 95Health Valley Fiber 7 FlakesBreakfast Cereals0.01 g
  96. 96Cream of rice, cooked with water, with saltBreakfast Cereals0.01 g
  97. 97Post Honeycomb cerealBreakfast Cereals0.009 g
  98. 98Quaker instant plain corn grits, dryBreakfast Cereals0.009 g
  99. 99Quaker Honey Graham Oh!s cerealBreakfast Cereals0.008 g
  100. 100Quaker King Vitaman cerealBreakfast Cereals0.008 g

More rankings

Foods high in saturated fatFoods high in monounsaturated fatFoods high in polyunsaturated fatFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

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.