Foods high in Omega-3 ALA

Uncle Sam Cereal tops the list with 2.4 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2.4 g
2. 2Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)0.9 g
3. 3Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)0.89 g
4. 4Homemade granolaBreakfast Cereals · 1 cup (122 g)0.75 g
5. 5Nature's Path Organic Flax Plus FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.45 g
6. 6Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.32 g
7. 7Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)0.26 g
8. 8Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)0.26 g
9. 9Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.25 g
10. 10Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)0.17 g
11. 11Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)0.15 g
12. 12Familia cerealBreakfast Cereals · 1 cup (122 g)0.11 g
13. 13Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)0.096 g
14. 14Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)0.086 g
15. 15Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.083 g
16. 16Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)0.081 g
17. 17Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)0.078 g
18. 18Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)0.077 g
19. 19Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)0.075 g
20. 20Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)0.07 g
21. 21Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)0.063 g
22. 22Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)0.063 g
23. 23Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)0.049 g
24. 24Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)0.046 g
25. 25Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)0.044 g
26. 26Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)0.044 g
27. 27Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)0.044 g
28. 28Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.043 g
29. 29Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)0.042 g
30. 30Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)0.042 g
31. 31Post Honey Bunches of Oats with almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.04 g
32. 32Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)0.04 g
33. 33Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)0.04 g
34. 34Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.039 g
35. 35Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)0.038 g
36. 36Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)0.037 g
37. 37Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.037 g
38. 38Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)0.036 g
39. 39Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)0.036 g
40. 40Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals · 1 cup (242 g)0.036 g
41. 41Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)0.036 g
42. 42Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)0.036 g
43. 43Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)0.035 g
44. 44Unenriched farina, dryBreakfast Cereals · 1 cup (176 g)0.035 g
45. 45Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)0.035 g
46. 46Cream of Wheat cereal, instant, prepared, no saltBreakfast Cereals · 1 cup (241 g)0.034 g
47. 47Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)0.034 g
48. 48Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)0.033 g
49. 49Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)0.032 g
50. 50Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)0.031 g
51. 51Cream of wheat, regular, cooked with water, with saltBreakfast Cereals · 1 cup (1 serving) (251 g)0.03 g
52. 52Cream of Wheat regular, cooked, unsaltedBreakfast Cereals · 1 cup (1 serving) (251 g)0.03 g
53. 53Cream of Wheat cereal, regular, dryBreakfast Cereals · 3 tbsp (1 NLEA serving) (33 g)0.029 g
54. 54Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)0.028 g
55. 55Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)0.028 g
56. 56Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.027 g
57. 57Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.026 g
58. 58Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)0.026 g
59. 59Post Honey Bunches of Oats Pecan BunchesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)0.026 g
60. 60Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.026 g
61. 61Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)0.025 g
62. 62Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)0.025 g
63. 63Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)0.024 g
64. 64Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)0.024 g
65. 65Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)0.023 g
66. 66Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)0.023 g
67. 67Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)0.023 g
68. 68Puffed milletBreakfast Cereals · 1 cup (21 g)0.023 g
69. 69Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)0.022 g
70. 70Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)0.022 g
71. 71Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)0.022 g
72. 72Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.021 g
73. 73Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.021 g
74. 74Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)0.021 g
75. 75Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)0.02 g
76. 76Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.02 g
77. 77Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)0.02 g
78. 78Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.019 g
79. 79Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)0.019 g
80. 80Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.017 g
81. 81Frosted oat cereal with marshmallowsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.017 g
82. 82Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)0.017 g
83. 83Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.017 g
84. 84Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)0.017 g
85. 85Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)0.016 g
86. 86Cream of Wheat, 1 min, dryBreakfast Cereals · 3 tablespoon (1 serving) (33 g)0.016 g
87. 87Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (244 g)0.015 g
88. 88Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals · 3 tablespoon (1 NLEA serving) (33 g)0.012 g
89. 89Cream of rice, cooked with water, with saltBreakfast Cereals · 1 cup (244 g)0.012 g
90. 90Post Honeycomb cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (32 g)0.011 g
91. 91Barbara's Puffins, originalBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.011 g
92. 92Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)0.011 g
93. 93Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)0.011 g
94. 94Post Golden Crisp cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.01 g
95. 95Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)0.01 g
96. 96Malt-O-Meal Berry Colossal CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.01 g
97. 97Quaker Honey Graham Oh!s cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.009 g
98. 98Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.009 g
99. 99Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)0.009 g
100. 100Quaker Puffed Rice cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (14 g)0.008 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.