Foods high in Omega-3 ALA

Cold pressed flaxseed oil tops the list with 53.4 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Cold pressed flaxseed oilFats and Oils53.4 g
2. 2Flaxseed oil with sliced flaxseedFats and Oils48.9 g
3. 3Walnut oilFats and Oils10.4 g
4. 4Canola oilFats and Oils7.5 g
5. 5Pam cooking spray, originalFats and Oils7.2 g
6. 6Soybean oil, refined, industrialFats and Oils6.9 g
7. 7Wheat germ oilFats and Oils6.9 g
8. 8Soybean oilFats and Oils6.8 g
9. 9Soybean oilFats and Oils6.6 g
10. 10Refined soybean oilFats and Oils6.5 g
11. 11Canola oil with antifoaming agentFats and Oils6.4 g
12. 12Canola oil for salads and light fryingFats and Oils6.3 g
13. 13Enova oil, 80% diglyceridesFats and Oils6.2 g
14. 14Canola Harvest Soft Spread, 80% fatFats and Oils6.2 g
15. 15Mustard oilFats and Oils5.9 g
16. 16Corn and canola oilFats and Oils5.8 g
17. 17Mayonnaise, regularFats and Oils5.3 g
18. 18Soybean lecithinFats and Oils5.1 g
19. 19Margarine, regular, 80% fat, composite, tub, without saltFats and Oils5 g
20. 20No cholesterol mayonnaise dressingFats and Oils5 g
21. 21Regular mayonnaiseFats and Oils4.8 g
22. 22Margarine, regular, 80% fat, composite, tub, with saltFats and Oils4.7 g
23. 23Margarine, 80% fat, tub, saltedFats and Oils4.7 g
24. 24Imitation mayonnaise, soybean, no cholesterolFats and Oils4.6 g
25. 25Mayonnaise, soybean oil, without saltFats and Oils4.2 g
26. 26Soybean and cottonseed shorteningFats and Oils4 g
27. 27Regular peppercorn salad dressingFats and Oils3.9 g
28. 28Regular Caesar dressingFats and Oils3.9 g
29. 29Partially hydrogenated soy oilFats and Oils3.8 g
30. 30Smart Balance Regular Buttery Spread with flax oilFats and Oils3.4 g
31. 31Ranch dressingFats and Oils3.3 g
32. 32Blue cheese dressingFats and Oils3.2 g
33. 33Soybean, palm, cottonseed shorteningFats and Oils3.2 g
34. 34Smart Balance Omega Plus light mayoFats and Oils3.2 g
35. 35Ranch dressingFats and Oils3.1 g
36. 36Mayonnaise, soybean and safflower oil, with saltFats and Oils3 g
37. 37Sweetened vegetable oil spreadFats and Oils2.9 g
38. 38Margarine spread, 67-70% fat, tubFats and Oils2.9 g
39. 39Soybean and cottonseed oilFats and Oils2.8 g
40. 40French dressing, regularFats and Oils2.8 g
41. 41French dressing, regular, without saltFats and Oils2.7 g
42. 42Regular green goddess dressingFats and Oils2.7 g
43. 43Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils2.7 g
44. 4460% fat vegetable oil spread, unsaltedFats and Oils2.7 g
45. 45Honey mustard dressingFats and Oils2.7 g
46. 46Low linolenic soybean oilFats and Oils2.7 g
47. 4760% fat vegetable oil spread, with saltFats and Oils2.7 g
48. 4860% fat vegetable oil spread, saltedFats and Oils2.7 g
49. 4960% fat vegetable oil spread, unsaltedFats and Oils2.6 g
50. 5060% fat vegetable oil spread, with saltFats and Oils2.6 g
51. 51Soybean oil and butter blendFats and Oils2.6 g
52. 52Partially hydrogenated soybean oilFats and Oils2.6 g
53. 53Soybean shortening, industrial, liquidFats and Oils2.5 g
54. 54Coleslaw dressingFats and Oils2.5 g
55. 55Partially hydrogenated soy oilFats and Oils2.4 g
56. 5640-49% fat margarine spreadFats and Oils2.4 g
57. 57Smart Balance Omega Plus spreadFats and Oils2.4 g
58. 58Thousand island dressing, regularFats and Oils2.4 g
59. 59Bacon and tomato salad dressingFats and Oils2.3 g
60. 60Tomatoseed oilFats and Oils2.3 g
61. 61Soybean shortening for cakesFats and Oils2.2 g
62. 62Margarine spread, 35-39% fat, tubFats and Oils2.2 g
63. 63High oleic canola oilFats and Oils2.2 g
64. 64Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils2.1 g
65. 6570% fat soybean margarineFats and Oils2.1 g
66. 66Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils2.1 g
67. 67Tofu mayonnaiseFats and Oils2 g
68. 6880% fat margarine, without saltFats and Oils2 g
69. 6980% fat margarine, unsaltedFats and Oils2 g
70. 70Sesame seed dressing, regularFats and Oils2 g
71. 71Creamy poppyseed dressingFats and Oils2 g
72. 72Benecol light spreadFats and Oils2 g
73. 7380% fat margarineFats and Oils2 g
74. 74Margarine, regular, 80% fat, composite, stick, with saltFats and Oils2 g
75. 75Margarine, 80% fat, stick, saltedFats and Oils2 g
76. 76Partially hydrogenated soybean oil, industrialFats and Oils1.9 g
77. 77French dressing, home recipeFats and Oils1.9 g
78. 78Sandwich spread with chopped pickle, regularFats and Oils1.9 g
79. 79Vegetable shorteningFats and Oils1.9 g
80. 80Regular Italian salad dressingFats and Oils1.8 g
81. 81Oat oilFats and Oils1.8 g
82. 82Vegetable oil spread, 37% fat, saltedFats and Oils1.8 g
83. 83Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils1.8 g
84. 84Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils1.7 g
85. 85Vegetable oil spread, 60% fat, stick, saltedFats and Oils1.7 g
86. 86Russian dressingFats and Oils1.7 g
87. 87Partially hydrogenated soy oilFats and Oils1.7 g
88. 88Soybean and corn shortening, industrial, fryingFats and Oils1.6 g
89. 89Low sodium diet mayonnaiseFats and Oils1.6 g
90. 90Rice bran oilFats and Oils1.6 g
91. 91Imitation mayonnaise, soybeanFats and Oils1.6 g
92. 92Soybean-cottonseed shorteningFats and Oils1.6 g
93. 93Light mayonnaiseFats and Oils1.5 g
94. 94Hard soybean margarineFats and Oils1.5 g
95. 95Menhaden fish oilFats and Oils1.5 g
96. 96Soybean and palm household shorteningFats and Oils1.5 g
97. 97Italian dressing, regular, without saltFats and Oils1.4 g
98. 98Turkey fatFats and Oils1.4 g
99. 99Yogurt spread, 70% fat, stick, with saltFats and Oils1.4 g
100. 100Vinegar and oil dressing, home recipeFats and Oils1.4 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.