Foods high in Omega-3 ALA

Cold pressed flaxseed oil tops the list with 7.3 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. 1Cold pressed flaxseed oilFats and Oils · 1 tbsp (13.6 g)7.3 g
  2. 2Canola oilFats and Oils · 100 milliliter (90.9 g)6.8 g
  3. 3Flaxseed oil with sliced flaxseedFats and Oils · 1 tablespoon (13.7 g)6.7 g
  4. 4Soybean oilFats and Oils · 100 milliliter (91.3 g)6 g
  5. 5Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)5.1 g
  6. 6Hard soybean margarineFats and Oils · 1 stick (113 g)1.7 g
  7. 7Walnut oilFats and Oils · 1 tbsp (13.6 g)1.4 g
  8. 8Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 g
  9. 9Ranch dressingFats and Oils · 1 serving (30 g)0.98 g
  10. 10Corn oilFats and Oils · 100 milliliter (91.3 g)0.95 g
  11. 11Soybean oil, refined, industrialFats and Oils · 1 tbsp (13.6 g)0.94 g
  12. 12Wheat germ oilFats and Oils · 1 tablespoon (13.6 g)0.94 g
  13. 13Soybean oilFats and Oils · 1 tbsp (13.6 g)0.92 g
  14. 14Refined soybean oilFats and Oils · 1 tablespoon (13.6 g)0.89 g
  15. 15Enova oil, 80% diglyceridesFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.87 g
  16. 16Canola oil with antifoaming agentFats and Oils · 1 tablespoon (13.6 g)0.87 g
  17. 17Canola Harvest Soft Spread, 80% fatFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)0.86 g
  18. 18Canola oil for salads and light fryingFats and Oils · 1 tablespoon (13.6 g)0.86 g
  19. 19Mustard oilFats and Oils · 1 tbsp (14 g)0.83 g
  20. 20Corn and canola oilFats and Oils · 1 tbsp (14 g)0.81 g
  21. 21Honey mustard dressingFats and Oils · 2 tbsp (30 g)0.81 g
  22. 22No cholesterol mayonnaise dressingFats and Oils · 1 tbsp (15 g)0.75 g
  23. 23Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)0.74 g
  24. 24Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)0.71 g
  25. 25Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)0.71 g
  26. 26Soybean lecithinFats and Oils · 1 tablespoon (13.6 g)0.7 g
  27. 27Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)0.66 g
  28. 28Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.66 g
  29. 29Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)0.65 g
  30. 30Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 tablespoon (14.1 g)0.65 g
  31. 31Extra virgin olive oilFats and Oils · 100 milliliter (90.7 g)0.59 g
  32. 32Mayonnaise, soybean oil, without saltFats and Oils · 1 tablespoon (13.8 g)0.58 g
  33. 33Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.52 g
  34. 34Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)0.52 g
  35. 35Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.52 g
  36. 36Soybean and cottonseed shorteningFats and Oils · 1 tablespoon (12.8 g)0.51 g
  37. 37Blue cheese dressingFats and Oils · 1 tbsp (15 g)0.48 g
  38. 38Smart Balance Regular Buttery Spread with flax oilFats and Oils · 1 tablespoon (14 g)0.47 g
  39. 39Coleslaw dressingFats and Oils · 1 tbsp (19 g)0.47 g
  40. 40Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.45 g
  41. 41French dressing, regularFats and Oils · 1 tbsp (16 g)0.45 g
  42. 42Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 tablespoon (13.8 g)0.41 g
  43. 43French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.41 g
  44. 44Sweetened vegetable oil spreadFats and Oils · 1 tablespoon (14 g)0.41 g
  45. 45Regular green goddess dressingFats and Oils · 1 tbsp (15 g)0.41 g
  46. 46Margarine spread, 67-70% fat, tubFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.41 g
  47. 47Soybean, palm, cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)0.41 g
  48. 48Soybean and cottonseed oilFats and Oils · 1 tablespoon (13.6 g)0.38 g
  49. 49Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)0.38 g
  50. 5060% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.38 g
  51. 5160% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14.3 g)0.38 g
  52. 52Low linolenic soybean oilFats and Oils · 1 tablespoon (14 g)0.37 g
  53. 5360% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14 g)0.37 g
  54. 5460% fat vegetable oil spread, saltedFats and Oils · 1 tbsp (14 g)0.37 g
  55. 55Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)0.37 g
  56. 5660% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.37 g
  57. 57Partially hydrogenated soybean oilFats and Oils · 1 tbsp (13.6 g)0.35 g
  58. 58Bacon and tomato salad dressingFats and Oils · 1 tbsp (15 g)0.35 g
  59. 59Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)0.34 g
  60. 60Soybean shortening, industrial, liquidFats and Oils · 1 tbsp (13.6 g)0.34 g
  61. 61Smart Balance Omega Plus spreadFats and Oils · 1 tablespoon (14 g)0.33 g
  62. 62Tomatoseed oilFats and Oils · 1 tablespoon (13.6 g)0.31 g
  63. 63Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 tbsp (14.6 g)0.31 g
  64. 64High oleic canola oilFats and Oils · 1 tablespoon (14 g)0.31 g
  65. 65Tofu mayonnaiseFats and Oils · 1 tbsp (15 g)0.31 g
  66. 66Sesame seed dressing, regularFats and Oils · 1 tablespoon (15 g)0.3 g
  67. 6770% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.29 g
  68. 68Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)Fats and Oils · 1 tbsp (14 g)0.29 g
  69. 6980% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)0.29 g
  70. 7080% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)0.29 g
  71. 71Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)0.28 g
  72. 72Soybean shortening for cakesFats and Oils · 1 tbsp (12.8 g)0.28 g
  73. 73Benecol light spreadFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)0.28 g
  74. 74Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.27 g
  75. 7580% fat margarineFats and Oils · 1 tbsp (14 g)0.27 g
  76. 76Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)0.27 g
  77. 77Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)0.27 g
  78. 78French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.27 g
  79. 79French dressing, home recipeFats and Oils · 1 tablespoon (14 g)0.27 g
  80. 80Partially hydrogenated soybean oil, industrialFats and Oils · 1 tbsp (13.6 g)0.26 g
  81. 81Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.26 g
  82. 82Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 tbsp (14.3 g)0.25 g
  83. 83Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.24 g
  84. 84Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)0.24 g
  85. 85Oat oilFats and Oils · 1 tbsp (13.6 g)0.24 g
  86. 86Vegetable shorteningFats and Oils · 1 tbsp (12.8 g)0.24 g
  87. 87Imitation mayonnaise, soybeanFats and Oils · 1 tbsp (15 g)0.24 g
  88. 88Partially hydrogenated soy oilFats and Oils · 1 tbsp (13.6 g)0.24 g
  89. 89Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.23 g
  90. 90Low sodium diet mayonnaiseFats and Oils · 1 tbsp (14 g)0.22 g
  91. 91Vinegar and oil dressing, home recipeFats and Oils · 1 tablespoon (16 g)0.22 g
  92. 92Rice bran oilFats and Oils · 1 tablespoon (13.6 g)0.22 g
  93. 93Italian dressing, regularFats and Oils · 1 tbsp (14.7 g)0.21 g
  94. 94Soybean and corn shortening, industrial, fryingFats and Oils · 1 tbsp (12.8 g)0.21 g
  95. 95Italian dressing, regular, without saltFats and Oils · 1 tablespoon (14.7 g)0.21 g
  96. 96Soybean-cottonseed shorteningFats and Oils · 1 tbsp (12.8 g)0.2 g
  97. 97Menhaden fish oilFats and Oils · 1 tbsp (13.6 g)0.2 g
  98. 98Mayonnaise type dressing, regular, with saltFats and Oils · 1 tbsp (14.7 g)0.2 g
  99. 99Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.2 g
  100. 100Reduced calorie Italian salad dressingFats and Oils · 1 tbsp (14 g)0.19 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.