Foods high in Omega-3 ALA

Crunchy flat noodles, Chinese restaurant tops the list with 2 g per 100 g. 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. 1Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta2 g
  2. 2Crude wheat germCereal Grains and Pasta0.72 g
  3. 3Crude rice branCereal Grains and Pasta0.32 g
  4. 4Raw wild riceCereal Grains and Pasta0.3 g
  5. 5Uncooked quinoaCereal Grains and Pasta0.26 g
  6. 6Crude wheat branCereal Grains and Pasta0.17 g
  7. 7Dark rye flourCereal Grains and Pasta0.15 g
  8. 8Partially debranned oat flourCereal Grains and Pasta0.14 g
  9. 9Dry enriched spinach egg noodlesCereal Grains and Pasta0.14 g
  10. 10Uncooked teffCereal Grains and Pasta0.14 g
  11. 11Enriched white tortilla flourCereal Grains and Pasta0.12 g
  12. 12Raw oat branCereal Grains and Pasta0.12 g
  13. 13Raw milletCereal Grains and Pasta0.12 g
  14. 14OatsCereal Grains and Pasta0.11 g
  15. 15Hulled barleyCereal Grains and Pasta0.11 g
  16. 16Rye grainCereal Grains and Pasta0.11 g
  17. 17Chinese chow mein noodlesCereal Grains and Pasta0.098 g
  18. 18Medium rye flourCereal Grains and Pasta0.098 g
  19. 19Barley malt flourCereal Grains and Pasta0.095 g
  20. 20Cooked wild riceCereal Grains and Pasta0.095 g
  21. 21Protein-fortified spaghetti, dryCereal Grains and Pasta0.093 g
  22. 22Quinoa, cookedCereal Grains and Pasta0.085 g
  23. 23Light rye flourCereal Grains and Pasta0.083 g
  24. 24Fresh plain pasta, as purchasedCereal Grains and Pasta0.082 g
  25. 25BuckwheatCereal Grains and Pasta0.078 g
  26. 26Barley flour or mealCereal Grains and Pasta0.077 g
  27. 27Dry spinach spaghettiCereal Grains and Pasta0.074 g
  28. 28Whole-grain wheat flourCereal Grains and Pasta0.073 g
  29. 29Whole-groat buckwheat flourCereal Grains and Pasta0.071 g
  30. 30Dry whole-wheat pastaCereal Grains and Pasta0.07 g
  31. 31Unenriched white rice flourCereal Grains and Pasta0.067 g
  32. 32White corn grainCereal Grains and Pasta0.065 g
  33. 33Yellow corn grainCereal Grains and Pasta0.065 g
  34. 34Sorghum grainCereal Grains and Pasta0.065 g
  35. 35Uncooked speltCereal Grains and Pasta0.065 g
  36. 36Fresh spinach pasta, as purchasedCereal Grains and Pasta0.064 g
  37. 37Roasted buckwheat groats, dryCereal Grains and Pasta0.062 g
  38. 38Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.062 g
  39. 39Whole grain sorghum flourCereal Grains and Pasta0.061 g
  40. 40TriticaleCereal Grains and Pasta0.061 g
  41. 41Dry enriched egg noodlesCereal Grains and Pasta0.058 g
  42. 42Dry unenriched egg noodlesCereal Grains and Pasta0.058 g
  43. 43Pearled barley, rawCereal Grains and Pasta0.055 g
  44. 44Cooked homemade eggless pastaCereal Grains and Pasta0.055 g
  45. 45White whole-grain corn flourCereal Grains and Pasta0.053 g
  46. 46Whole-grain yellow corn flourCereal Grains and Pasta0.053 g
  47. 47Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.053 g
  48. 48Whole-grain triticale flourCereal Grains and Pasta0.053 g
  49. 49Enriched white masa corn flourCereal Grains and Pasta0.052 g
  50. 50White masa corn flourCereal Grains and Pasta0.052 g
  51. 51Enriched yellow masa corn flourCereal Grains and Pasta0.052 g
  52. 52White whole-grain cornmealCereal Grains and Pasta0.049 g
  53. 53Whole-grain yellow cornmealCereal Grains and Pasta0.049 g
  54. 54Dry enriched vegetable macaroniCereal Grains and Pasta0.049 g
  55. 55Cooked enriched spinach egg noodlesCereal Grains and Pasta0.048 g
  56. 56Vital wheat glutenCereal Grains and Pasta0.048 g
  57. 57Durum wheatCereal Grains and Pasta0.048 g
  58. 58Uncooked khorasan wheatCereal Grains and Pasta0.048 g
  59. 59White self-rising cornmeal, enrichedCereal Grains and Pasta0.047 g
  60. 60Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.047 g
  61. 61Cooked homemade egg pastaCereal Grains and Pasta0.045 g
  62. 62Millet flourCereal Grains and Pasta0.044 g
  63. 63Enriched white bread flourCereal Grains and Pasta0.043 g
  64. 64Unenriched bread flourCereal Grains and Pasta0.043 g
  65. 65Amaranth grain, uncookedCereal Grains and Pasta0.042 g
  66. 66Brown rice flourCereal Grains and Pasta0.042 g
  67. 67Raw brown medium-grain riceCereal Grains and Pasta0.041 g
  68. 68White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.039 g
  69. 69Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.039 g
  70. 70Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.039 g
  71. 71Cooked fresh plain pastaCereal Grains and Pasta0.037 g
  72. 72Enriched semolinaCereal Grains and Pasta0.037 g
  73. 73Unenriched semolinaCereal Grains and Pasta0.037 g
  74. 74Cooked whole-wheat pastaCereal Grains and Pasta0.036 g
  75. 75Hard red spring wheatCereal Grains and Pasta0.036 g
  76. 76Soft white wheatCereal Grains and Pasta0.036 g
  77. 77Hard white wheatCereal Grains and Pasta0.035 g
  78. 78Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.032 g
  79. 79Raw brown long-grain riceCereal Grains and Pasta0.032 g
  80. 80Raw enriched long-grain white riceCereal Grains and Pasta0.031 g
  81. 81Raw unenriched long-grain white riceCereal Grains and Pasta0.031 g
  82. 82Spinach spaghetti, cookedCereal Grains and Pasta0.03 g
  83. 83Dry Japanese somen noodlesCereal Grains and Pasta0.029 g
  84. 84Cooked fresh spinach pastaCereal Grains and Pasta0.029 g
  85. 85Millet, cookedCereal Grains and Pasta0.028 g
  86. 86Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.028 g
  87. 87Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.028 g
  88. 88Cooked enriched egg noodlesCereal Grains and Pasta0.028 g
  89. 89Egg noodles, cooked, without saltCereal Grains and Pasta0.028 g
  90. 90Dry gluten-free corn pastaCereal Grains and Pasta0.028 g
  91. 91Soft red winter wheatCereal Grains and Pasta0.028 g
  92. 92Unenriched pasta, with salt, cookedCereal Grains and Pasta0.027 g
  93. 93Raw enriched medium-grain white riceCereal Grains and Pasta0.027 g
  94. 94Raw unenriched medium-grain white riceCereal Grains and Pasta0.027 g
  95. 95Hard red winter wheatCereal Grains and Pasta0.027 g
  96. 96Dry rice noodlesCereal Grains and Pasta0.026 g
  97. 97Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.026 g
  98. 98Sprouted wheatCereal Grains and Pasta0.026 g
  99. 99Cooked enriched pasta, with added saltCereal Grains and Pasta0.024 g
  100. 100Cooked enriched pasta, no added saltCereal Grains and Pasta0.024 g

More rankings

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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.