Foods high in Omega-3 ALA

Cold pressed flaxseed oil tops the list with 6 g per 100 calories. 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 Oils6 g
2. 2Flaxseed oil with sliced flaxseedFats and Oils5.6 g
3. 3Walnut oilFats and Oils1.2 g
4. 4Canola oilFats and Oils1 g
5. 5Smart Balance Omega Plus light mayoFats and Oils0.96 g
6. 6Imitation mayonnaise, soybean, no cholesterolFats and Oils0.95 g
7. 7Pam cooking spray, originalFats and Oils0.91 g
8. 8Canola Harvest Soft Spread, 80% fatFats and Oils0.85 g
9. 9Mayonnaise, regularFats and Oils0.78 g
10. 10Soybean oil, refined, industrialFats and Oils0.78 g
11. 11Wheat germ oilFats and Oils0.78 g
12. 12Soybean oilFats and Oils0.77 g
13. 13Ranch dressingFats and Oils0.76 g
14. 14Refined soybean oilFats and Oils0.74 g
15. 15Canola oil with antifoaming agentFats and Oils0.72 g
16. 16No cholesterol mayonnaise dressingFats and Oils0.72 g
17. 17Canola oil for salads and light fryingFats and Oils0.72 g
18. 18Regular Caesar dressingFats and Oils0.71 g
19. 19Bacon and tomato salad dressingFats and Oils0.71 g
20. 20Enova oil, 80% diglyceridesFats and Oils0.71 g
21. 21Margarine, regular, 80% fat, composite, tub, without saltFats and Oils0.71 g
22. 22Low sodium diet mayonnaiseFats and Oils0.69 g
23. 23Imitation mayonnaise, soybeanFats and Oils0.69 g
24. 24Regular peppercorn salad dressingFats and Oils0.68 g
25. 25Reduced calorie Italian salad dressingFats and Oils0.68 g
26. 26Soybean lecithinFats and Oils0.67 g
27. 27Mustard oilFats and Oils0.67 g
28. 28French dressing, regularFats and Oils0.66 g
29. 29Blue cheese dressingFats and Oils0.66 g
30. 30Margarine, regular, 80% fat, composite, tub, with saltFats and Oils0.66 g
31. 31Margarine, 80% fat, tub, saltedFats and Oils0.66 g
32. 32Corn and canola oilFats and Oils0.66 g
33. 33Regular green goddess dressingFats and Oils0.64 g
34. 34Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils0.64 g
35. 35Light mayonnaiseFats and Oils0.64 g
36. 36Tofu mayonnaiseFats and Oils0.63 g
37. 37Margarine spread, 35-39% fat, tubFats and Oils0.63 g
38. 38Thousand island dressing, regularFats and Oils0.62 g
39. 39Coleslaw dressingFats and Oils0.61 g
40. 40Italian dressing, regularFats and Oils0.6 g
41. 41French dressing, regular, without saltFats and Oils0.6 g
42. 4240-49% fat margarine spreadFats and Oils0.6 g
43. 43Reduced calorie sour cream and buttermilk dressingFats and Oils0.59 g
44. 44Mayonnaise, soybean oil, without saltFats and Oils0.59 g
45. 45Honey mustard dressingFats and Oils0.58 g
46. 46Smart Balance Regular Buttery Spread with flax oilFats and Oils0.58 g
47. 47Benecol light spreadFats and Oils0.55 g
48. 48Sweetened vegetable oil spreadFats and Oils0.55 g
49. 49Mayonnaise type dressing, regular, with saltFats and Oils0.54 g
50. 50Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils0.53 g
51. 51Vegetable oil spread, 37% fat, saltedFats and Oils0.52 g
52. 52Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils0.51 g
53. 5360% fat vegetable oil spread, with saltFats and Oils0.5 g
54. 54French dressing, reduced fat, without saltFats and Oils0.5 g
55. 5560% fat vegetable oil spread, unsaltedFats and Oils0.5 g
56. 5660% fat vegetable oil spread, with saltFats and Oils0.5 g
57. 5760% fat vegetable oil spread, saltedFats and Oils0.5 g
58. 58Creamy poppyseed dressingFats and Oils0.5 g
59. 5960% fat vegetable oil spread, unsaltedFats and Oils0.49 g
60. 60Russian dressingFats and Oils0.49 g
61. 61Sandwich spread with chopped pickle, regularFats and Oils0.49 g
62. 62Italian dressing, regular, without saltFats and Oils0.48 g
63. 63Margarine spread, 67-70% fat, tubFats and Oils0.48 g
64. 64Italian dressing, reduced fat, without saltFats and Oils0.48 g
65. 65Low calorie mayonnaiseFats and Oils0.46 g
66. 66Soybean and cottonseed shorteningFats and Oils0.45 g
67. 67Sesame seed dressing, regularFats and Oils0.45 g
68. 68Reduced calorie honey mustard dressingFats and Oils0.44 g
69. 69Partially hydrogenated soy oilFats and Oils0.43 g
70. 70Italian dressing, reduced fatFats and Oils0.43 g
71. 71Mayonnaise, soybean and safflower oil, with saltFats and Oils0.42 g
72. 72Light mayonnaise-type salad dressingFats and Oils0.42 g
73. 73French dressing, reduced fatFats and Oils0.4 g
74. 74Smart Balance Omega Plus spreadFats and Oils0.39 g
75. 75Reduced calorie French dressingFats and Oils0.39 g
76. 76Thousand island dressing, reduced fatFats and Oils0.38 g
77. 77Soybean oil and butter blendFats and Oils0.36 g
78. 78Soybean, palm, cottonseed shorteningFats and Oils0.36 g
79. 79Partially hydrogenated soy oilFats and Oils0.34 g
80. 80Smart Balance Light Buttery SpreadFats and Oils0.33 g
81. 8170% fat soybean margarineFats and Oils0.33 g
82. 82Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils0.33 g
83. 83Vegetable oil spread, 60% fat, stick, saltedFats and Oils0.33 g
84. 84Soybean and cottonseed oilFats and Oils0.32 g
85. 85Vinegar and oil dressing, home recipeFats and Oils0.31 g
86. 86Low calorie blue cheese salad dressingFats and Oils0.3 g
87. 87French dressing, home recipeFats and Oils0.3 g
88. 88Low linolenic soybean oilFats and Oils0.3 g
89. 89Partially hydrogenated soybean oilFats and Oils0.29 g
90. 9080% fat margarine, without saltFats and Oils0.28 g
91. 9180% fat margarine, unsaltedFats and Oils0.28 g
92. 92Soybean shortening, industrial, liquidFats and Oils0.28 g
93. 9380% fat margarineFats and Oils0.27 g
94. 94Margarine, regular, 80% fat, composite, stick, with saltFats and Oils0.27 g
95. 95Margarine, 80% fat, stick, saltedFats and Oils0.27 g
96. 96Reduced fat ranch dressingFats and Oils0.27 g
97. 97Low calorie Caesar salad dressingFats and Oils0.26 g
98. 98Lite buttermilk salad dressingFats and Oils0.26 g
99. 99Tomatoseed oilFats and Oils0.26 g
100. 100Soybean shortening for cakesFats and Oils0.25 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.