Foods high in Omega-3 ALA

Anhydrous butter oil tops the list with 1.4 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Anhydrous butter oilDairy and Egg Products1.4 g
2. 2Fontina cheeseDairy and Egg Products0.79 g
3. 3Roquefort cheeseDairy and Egg Products0.7 g
4. 4Goose egg, rawDairy and Egg Products0.55 g
5. 5Gruyere cheeseDairy and Egg Products0.43 g
6. 6Gjetost cheeseDairy and Egg Products0.43 g
7. 7Cream cheese spreadDairy and Egg Products0.4 g
8. 8Gouda cheeseDairy and Egg Products0.39 g
9. 9Cheese, pasteurized process, pimentoDairy and Egg Products0.38 g
10. 10Low sodium processed cheddar cheeseDairy and Egg Products0.38 g
11. 11Low-sodium cheddar or Colby cheeseDairy and Egg Products0.38 g
12. 12Whole milk mozzarella cheeseDairy and Egg Products0.37 g
13. 13Flavored liquid cream substituteDairy and Egg Products0.36 g
14. 14Port de Salut cheeseDairy and Egg Products0.35 g
15. 15Queso anejoDairy and Egg Products0.35 g
16. 16Low sodium Swiss cheeseDairy and Egg Products0.35 g
17. 17Queso ChihuahuaDairy and Egg Products0.35 g
18. 18Shredded parmesan cheeseDairy and Egg Products0.34 g
19. 19Low sodium parmesan cheeseDairy and Egg Products0.34 g
20. 20Cheshire cheeseDairy and Egg Products0.34 g
21. 21Mexican blend cheeseDairy and Egg Products0.33 g
22. 22Queso asaderoDairy and Egg Products0.33 g
23. 23Tilsit cheeseDairy and Egg Products0.32 g
24. 24Whipped cream topping, pressurizedDairy and Egg Products0.32 g
25. 25Caraway cheeseDairy and Egg Products0.32 g
26. 26Salted butterDairy and Egg Products0.32 g
27. 27Unsalted butterDairy and Egg Products0.32 g
28. 28Brie cheeseDairy and Egg Products0.31 g
29. 29Romano cheeseDairy and Egg Products0.31 g
30. 30Salted stick butterDairy and Egg Products0.31 g
31. 31Hard Parmesan cheeseDairy and Egg Products0.3 g
32. 32Brick cheeseDairy and Egg Products0.29 g
33. 33Whipped butter, with saltDairy and Egg Products0.28 g
34. 34Chocolate-covered ice cream barDairy and Egg Products0.28 g
35. 35Cheese, pasteurized process, swissDairy and Egg Products0.28 g
36. 36Colby cheeseDairy and Egg Products0.28 g
37. 37Provolone cheeseDairy and Egg Products0.28 g
38. 38Camembert cheeseDairy and Egg Products0.27 g
39. 39Cheese food, pasteurized process, swissDairy and Egg Products0.27 g
40. 40Light whipping creamDairy and Egg Products0.27 g
41. 41Feta cheeseDairy and Egg Products0.27 g
42. 42Blue cheeseDairy and Egg Products0.26 g
43. 43Monterey cheeseDairy and Egg Products0.26 g
44. 44American cheese food, cold packDairy and Egg Products0.26 g
45. 45Low fat Muenster cheeseDairy and Egg Products0.26 g
46. 46Chocolate-covered nut ice cream coneDairy and Egg Products0.25 g
47. 47Edam cheeseDairy and Egg Products0.25 g
48. 48Reduced-fat dry grated ParmesanDairy and Egg Products0.24 g
49. 49Low fat Monterey cheeseDairy and Egg Products0.24 g
50. 50Muenster cheeseDairy and Egg Products0.23 g
51. 51Cheese spread, pasteurized process, AmericanDairy and Egg Products0.22 g
52. 52Frozen semi solid dessert toppingDairy and Egg Products0.22 g
53. 53Low moisture whole milk mozzarella cheeseDairy and Egg Products0.21 g
54. 54Whole dry milk, fortifiedDairy and Egg Products0.2 g
55. 55Whole milk powder, no added vitamin DDairy and Egg Products0.2 g
56. 56Reduced-fat sour creamDairy and Egg Products0.2 g
57. 57Queso cotijaDairy and Egg Products0.2 g
58. 58Crunch-coated ice cream barDairy and Egg Products0.19 g
59. 59Cheese sauce, prepared from recipeDairy and Egg Products0.18 g
60. 60Dried egg yolksDairy and Egg Products0.18 g
61. 61Reduced fat provolone cheeseDairy and Egg Products0.18 g
62. 62Chocolate soft-serve ice creamDairy and Egg Products0.18 g
63. 63Low cholesterol imitation American or cheddar cheeseDairy and Egg Products0.18 g
64. 64Reduced-fat sour creamDairy and Egg Products0.17 g
65. 65Dried whole eggsDairy and Egg Products0.17 g
66. 66Light sour creamDairy and Egg Products0.16 g
67. 67Chocolate and nut ice cream barDairy and Egg Products0.16 g
68. 68Limburger cheeseDairy and Egg Products0.16 g
69. 69Cheese product, pasteurized process, American, reduced fat, fortified with vitamin DDairy and Egg Products0.15 g
70. 70Low sodium mozzarella cheeseDairy and Egg Products0.15 g
71. 71Ice cream sandwichDairy and Egg Products0.15 g
72. 72Imitation American cheddar cheeseDairy and Egg Products0.14 g
73. 73American cheese, restaurantDairy and Egg Products0.14 g
74. 74Vitamin D fortified American process cheeseDairy and Egg Products0.14 g
75. 75Part skim mozzarella cheeseDairy and Egg Products0.14 g
76. 76Cheese, pasteurized process, American, fortified with vitamin DDairy and Egg Products0.14 g
77. 77Processed American cheeseDairy and Egg Products0.14 g
78. 78Whole egg, cooked, friedDairy and Egg Products0.14 g
79. 79Scrambled eggDairy and Egg Products0.13 g
80. 80Egg, whole, cooked, omeletDairy and Egg Products0.13 g
81. 81Reduced fat Mexican cheese blendDairy and Egg Products0.13 g
82. 82Sheep's milkDairy and Egg Products0.13 g
83. 83Cream cheeseDairy and Egg Products0.13 g
84. 84Swiss cheeseDairy and Egg Products0.13 g
85. 85Whole egg, dried, stabilized, glucose reducedDairy and Egg Products0.12 g
86. 86Heavy whipping creamDairy and Egg Products0.12 g
87. 87Cheese food, pasteurized process, American, vitamin D fortifiedDairy and Egg Products0.12 g
88. 88Processed American cheese foodDairy and Egg Products0.12 g
89. 89Milk, canned, condensed, sweetenedDairy and Egg Products0.12 g
90. 90Sharp cheddar cheese, slicedDairy and Egg Products0.12 g
91. 91Neufchatel cheeseDairy and Egg Products0.12 g
92. 92Cheddar cheeseDairy and Egg Products0.12 g
93. 93Frozen scrambled egg mixtureDairy and Egg Products0.12 g
94. 94Reddi Wip fat-free whipped toppingDairy and Egg Products0.12 g
95. 95Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products0.11 g
96. 96Low fat frozen whipped toppingDairy and Egg Products0.11 g
97. 97Queso secoDairy and Egg Products0.11 g
98. 98Cheddar cheeseDairy and Egg Products0.11 g
99. 99Queso blancoDairy and Egg Products0.1 g
100. 100Egg yolk, rawDairy and Egg Products0.1 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.