Foods high in Omega-3 ALA

Crunchy flat noodles, Chinese restaurant tops the list with 0.39 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. 1Crunchy flat noodles, Chinese restaurantCereal Grains and Pasta0.39 g
  2. 2Crude wheat germCereal Grains and Pasta0.2 g
  3. 3Crude rice branCereal Grains and Pasta0.1 g
  4. 4Cooked wild riceCereal Grains and Pasta0.094 g
  5. 5Raw wild riceCereal Grains and Pasta0.084 g
  6. 6Crude wheat branCereal Grains and Pasta0.077 g
  7. 7Quinoa, cookedCereal Grains and Pasta0.071 g
  8. 8Uncooked quinoaCereal Grains and Pasta0.071 g
  9. 9Raw oat branCereal Grains and Pasta0.049 g
  10. 10Dark rye flourCereal Grains and Pasta0.045 g
  11. 11Cooked homemade eggless pastaCereal Grains and Pasta0.044 g
  12. 12Cooked oat branCereal Grains and Pasta0.037 g
  13. 13Uncooked teffCereal Grains and Pasta0.037 g
  14. 14Cooked enriched spinach egg noodlesCereal Grains and Pasta0.036 g
  15. 15Dry enriched spinach egg noodlesCereal Grains and Pasta0.036 g
  16. 16Partially debranned oat flourCereal Grains and Pasta0.036 g
  17. 17Cooked homemade egg pastaCereal Grains and Pasta0.035 g
  18. 18Rye grainCereal Grains and Pasta0.032 g
  19. 19Raw milletCereal Grains and Pasta0.031 g
  20. 20Hulled barleyCereal Grains and Pasta0.031 g
  21. 21Enriched white tortilla flourCereal Grains and Pasta0.03 g
  22. 22OatsCereal Grains and Pasta0.029 g
  23. 23Fresh plain pasta, as purchasedCereal Grains and Pasta0.028 g
  24. 24Cooked fresh plain pastaCereal Grains and Pasta0.028 g
  25. 25Medium rye flourCereal Grains and Pasta0.028 g
  26. 26Barley malt flourCereal Grains and Pasta0.026 g
  27. 27Protein-fortified spaghetti, dryCereal Grains and Pasta0.025 g
  28. 28Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.025 g
  29. 29Cooked whole-wheat pastaCereal Grains and Pasta0.024 g
  30. 30Millet, cookedCereal Grains and Pasta0.024 g
  31. 31Light rye flourCereal Grains and Pasta0.023 g
  32. 32Spinach spaghetti, cookedCereal Grains and Pasta0.023 g
  33. 33BuckwheatCereal Grains and Pasta0.023 g
  34. 34Barley flour or mealCereal Grains and Pasta0.022 g
  35. 35Cooked fresh spinach pastaCereal Grains and Pasta0.022 g
  36. 36Fresh spinach pasta, as purchasedCereal Grains and Pasta0.022 g
  37. 37Whole-grain wheat flourCereal Grains and Pasta0.021 g
  38. 38Whole-groat buckwheat flourCereal Grains and Pasta0.021 g
  39. 39Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.021 g
  40. 40Chinese chow mein noodlesCereal Grains and Pasta0.021 g
  41. 41Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.02 g
  42. 42Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.02 g
  43. 43Cooked enriched egg noodlesCereal Grains and Pasta0.02 g
  44. 44Egg noodles, cooked, without saltCereal Grains and Pasta0.02 g
  45. 45Dry spinach spaghettiCereal Grains and Pasta0.02 g
  46. 46Dry whole-wheat pastaCereal Grains and Pasta0.02 g
  47. 47Sorghum grainCereal Grains and Pasta0.02 g
  48. 48Uncooked speltCereal Grains and Pasta0.019 g
  49. 49Unenriched white rice flourCereal Grains and Pasta0.018 g
  50. 50TriticaleCereal Grains and Pasta0.018 g
  51. 51Roasted buckwheat groats, dryCereal Grains and Pasta0.018 g
  52. 52White corn grainCereal Grains and Pasta0.018 g
  53. 53Yellow corn grainCereal Grains and Pasta0.018 g
  54. 54Unenriched pasta, with salt, cookedCereal Grains and Pasta0.017 g
  55. 55Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.017 g
  56. 56Pearled barley, cookedCereal Grains and Pasta0.017 g
  57. 57Whole grain sorghum flourCereal Grains and Pasta0.017 g
  58. 58Canned white hominyCereal Grains and Pasta0.017 g
  59. 59Canned yellow hominyCereal Grains and Pasta0.017 g
  60. 60Whole-grain triticale flourCereal Grains and Pasta0.016 g
  61. 61Pearled barley, rawCereal Grains and Pasta0.016 g
  62. 62Cooked enriched pasta, with added saltCereal Grains and Pasta0.015 g
  63. 63Roasted buckwheat groats, cookedCereal Grains and Pasta0.015 g
  64. 64Cooked enriched pasta, no added saltCereal Grains and Pasta0.015 g
  65. 65Unenriched pasta, cooked, without saltCereal Grains and Pasta0.015 g
  66. 66Dry enriched egg noodlesCereal Grains and Pasta0.015 g
  67. 67Dry unenriched egg noodlesCereal Grains and Pasta0.015 g
  68. 68White whole-grain corn flourCereal Grains and Pasta0.015 g
  69. 69Whole-grain yellow corn flourCereal Grains and Pasta0.015 g
  70. 70Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.015 g
  71. 71Enriched white masa corn flourCereal Grains and Pasta0.014 g
  72. 72White masa corn flourCereal Grains and Pasta0.014 g
  73. 73Enriched yellow masa corn flourCereal Grains and Pasta0.014 g
  74. 74Uncooked khorasan wheatCereal Grains and Pasta0.014 g
  75. 75Durum wheatCereal Grains and Pasta0.014 g
  76. 76White self-rising cornmeal, enrichedCereal Grains and Pasta0.014 g
  77. 77Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.014 g
  78. 78Cooked enriched parboiled white riceCereal Grains and Pasta0.014 g
  79. 79Cooked unenriched parboiled long-grain white riceCereal Grains and Pasta0.014 g
  80. 80White whole-grain cornmealCereal Grains and Pasta0.014 g
  81. 81Whole-grain yellow cornmealCereal Grains and Pasta0.014 g
  82. 82Dry enriched vegetable macaroniCereal Grains and Pasta0.013 g
  83. 83Sprouted wheatCereal Grains and Pasta0.013 g
  84. 84Vital wheat glutenCereal Grains and Pasta0.013 g
  85. 85Enriched white bread flourCereal Grains and Pasta0.012 g
  86. 86Unenriched bread flourCereal Grains and Pasta0.012 g
  87. 87Cooked medium-grain brown riceCereal Grains and Pasta0.012 g
  88. 88Brown rice flourCereal Grains and Pasta0.012 g
  89. 89Millet flourCereal Grains and Pasta0.012 g
  90. 90Raw brown medium-grain riceCereal Grains and Pasta0.011 g
  91. 91Amaranth grain, uncookedCereal Grains and Pasta0.011 g
  92. 92White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.011 g
  93. 93Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.011 g
  94. 94Hard red spring wheatCereal Grains and Pasta0.011 g
  95. 95Soft white wheatCereal Grains and Pasta0.011 g
  96. 96Enriched semolinaCereal Grains and Pasta0.01 g
  97. 97Unenriched semolinaCereal Grains and Pasta0.01 g
  98. 98Hard white wheatCereal Grains and Pasta0.01 g
  99. 99Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.01 g
  100. 100Cooked enriched long-grain white rice, with saltCereal Grains and Pasta0.01 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.