Foods high in Omega-3 ALA

Crunchy flat noodles, Chinese restaurant tops the list with 0.91 g per serving. 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 Pasta · 1 cup (45 g)0.91 g
  2. 2Crude wheat germCereal Grains and Pasta · 1 cup (115 g)0.83 g
  3. 3Raw wild riceCereal Grains and Pasta · 1 cup (160 g)0.48 g
  4. 4Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)0.44 g
  5. 5Crude rice branCereal Grains and Pasta · 1 cup (118 g)0.37 g
  6. 6Uncooked teffCereal Grains and Pasta · 1 cup (193 g)0.26 g
  7. 7Raw milletCereal Grains and Pasta · 1 cup (200 g)0.24 g
  8. 8Hulled barleyCereal Grains and Pasta · 1 cup (184 g)0.2 g
  9. 9Dark rye flourCereal Grains and Pasta · 1 cup (128 g)0.19 g
  10. 10Rye grainCereal Grains and Pasta · 1 cup (169 g)0.18 g
  11. 11OatsCereal Grains and Pasta · 1 cup (156 g)0.17 g
  12. 12Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)0.16 g
  13. 13Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)0.16 g
  14. 14Barley malt flourCereal Grains and Pasta · 1 cup (162 g)0.15 g
  15. 15Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)0.15 g
  16. 16Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)0.14 g
  17. 17BuckwheatCereal Grains and Pasta · 1 cup (170 g)0.13 g
  18. 18Sorghum grainCereal Grains and Pasta · 1 cup (192 g)0.12 g
  19. 19TriticaleCereal Grains and Pasta · 1 cup (192 g)0.12 g
  20. 20Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)0.11 g
  21. 21Raw oat branCereal Grains and Pasta · 1 cup (94 g)0.11 g
  22. 22Uncooked speltCereal Grains and Pasta · 1 cup (174 g)0.11 g
  23. 23Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)0.11 g
  24. 24White corn grainCereal Grains and Pasta · 1 cup (166 g)0.11 g
  25. 25Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)0.11 g
  26. 26Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)0.11 g
  27. 27Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.1 g
  28. 28Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)0.1 g
  29. 29Medium rye flourCereal Grains and Pasta · 1 cup (102 g)0.1 g
  30. 30Crude wheat branCereal Grains and Pasta · 1 cup (58 g)0.097 g
  31. 31Durum wheatCereal Grains and Pasta · 1 cup (192 g)0.092 g
  32. 32Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)0.089 g
  33. 33Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)0.088 g
  34. 34Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)0.085 g
  35. 35Light rye flourCereal Grains and Pasta · 1 cup (102 g)0.085 g
  36. 36Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.082 g
  37. 37Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)0.081 g
  38. 38Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)0.078 g
  39. 39Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.077 g
  40. 40Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)0.074 g
  41. 41Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)0.069 g
  42. 42Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)0.069 g
  43. 43Hard white wheatCereal Grains and Pasta · 1 cup (192 g)0.067 g
  44. 44Brown rice flourCereal Grains and Pasta · 1 cup (158 g)0.066 g
  45. 45White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)0.066 g
  46. 46Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)0.066 g
  47. 47Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.064 g
  48. 48White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)0.062 g
  49. 49Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)0.062 g
  50. 50Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.062 g
  51. 51Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)0.062 g
  52. 52Soft white wheatCereal Grains and Pasta · 1 cup (168 g)0.06 g
  53. 53White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)0.06 g
  54. 54Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)0.06 g
  55. 55Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.059 g
  56. 56White masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.059 g
  57. 57Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)0.059 g
  58. 58Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)0.059 g
  59. 59Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)0.059 g
  60. 60Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.059 g
  61. 61Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.057 g
  62. 62Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.057 g
  63. 63White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)0.057 g
  64. 64Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)0.057 g
  65. 65Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.056 g
  66. 66Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)0.053 g
  67. 67Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)0.053 g
  68. 68Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)0.053 g
  69. 69Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)0.053 g
  70. 70Dry enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (38 g)0.052 g
  71. 71Millet flourCereal Grains and Pasta · 1 cup (119 g)0.052 g
  72. 72Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)0.052 g
  73. 73Millet, cookedCereal Grains and Pasta · 1 cup (174 g)0.049 g
  74. 74Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.048 g
  75. 75Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)0.048 g
  76. 76White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)0.048 g
  77. 77Cooked fresh plain pastaCereal Grains and Pasta · 2 oz (128 g)0.047 g
  78. 78Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)0.047 g
  79. 79Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)0.045 g
  80. 80Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)0.045 g
  81. 81Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)0.045 g
  82. 82Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.045 g
  83. 83Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)0.045 g
  84. 84Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)0.042 g
  85. 85Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)0.042 g
  86. 86Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)0.042 g
  87. 87Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)0.041 g
  88. 88Unenriched pasta, with salt, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.033 g
  89. 89Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)0.033 g
  90. 90Cooked oat branCereal Grains and Pasta · 1 cup (219 g)0.033 g
  91. 91Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)0.032 g
  92. 92Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)0.031 g
  93. 93Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)0.031 g
  94. 94White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)0.031 g
  95. 95Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)0.031 g
  96. 96White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)0.031 g
  97. 97Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)0.031 g
  98. 98Cooked homemade eggless pastaCereal Grains and Pasta · 2 oz (57 g)0.031 g
  99. 99Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.03 g
  100. 100Cooked enriched pasta, with added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.03 g

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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.