Foods high in Omega-3 ALA

Cold pressed flaxseed oil tops the list with 116 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 cup (218 g)116 g
  2. 2Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)107 g
  3. 3Walnut oilFats and Oils · 1 cup (218 g)22.7 g
  4. 4Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)15.1 g
  5. 5Wheat germ oilFats and Oils · 1 cup (218 g)15 g
  6. 6Soybean oilFats and Oils · 1 cup (218 g)14.8 g
  7. 7Refined soybean oilFats and Oils · 1 cup (218 g)14.3 g
  8. 8Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)13.9 g
  9. 9Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)13.8 g
  10. 10Corn and canola oilFats and Oils · 1 cup (224 g)13 g
  11. 11Mustard oilFats and Oils · 1 cup (218 g)12.9 g
  12. 12No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)11.9 g
  13. 13Mayonnaise, regularFats and Oils · 1 cup (220 g)11.7 g
  14. 14Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)11.4 g
  15. 15Soybean lecithinFats and Oils · 1 cup (218 g)11.2 g
  16. 16Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)10.6 g
  17. 17Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)10.3 g
  18. 18Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)9.2 g
  19. 19Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)8.4 g
  20. 20Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)8.2 g
  21. 21Blue cheese dressingFats and Oils · 1 cup (245 g)7.8 g
  22. 22Coleslaw dressingFats and Oils · 1 cup (289 g)7.1 g
  23. 23French dressing, regularFats and Oils · 1 cup (250 g)7 g
  24. 24Canola oilFats and Oils · 100 milliliter (90.9 g)6.8 g
  25. 25Regular green goddess dressingFats and Oils · 1 cup (245 g)6.7 g
  26. 26Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)6.6 g
  27. 27Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)6.5 g
  28. 2860% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)6.1 g
  29. 2960% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)6.1 g
  30. 30Soybean and cottonseed oilFats and Oils · 1 cup (218 g)6.1 g
  31. 3160% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)6.1 g
  32. 3260% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)6.1 g
  33. 33Soybean oilFats and Oils · 100 milliliter (91.3 g)6 g
  34. 34Soybean oil and butter blendFats and Oils · 1 cup (227 g)6 g
  35. 35Low linolenic soybean oilFats and Oils · 1 cup (218 g)5.8 g
  36. 36Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)5.7 g
  37. 37Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)5.5 g
  38. 38Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)5.5 g
  39. 39Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)5.4 g
  40. 40Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)5.1 g
  41. 41Tomatoseed oilFats and Oils · 1 cup (218 g)5 g
  42. 42Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 cup (231 g)4.9 g
  43. 43Tofu mayonnaiseFats and Oils · 1 cup (240 g)4.9 g
  44. 44Sesame seed dressing, regularFats and Oils · 1 cup (245 g)4.9 g
  45. 45High oleic canola oilFats and Oils · 1 cup (218 g)4.8 g
  46. 4680% fat margarine, unsaltedFats and Oils · 1 cup (229 g)4.7 g
  47. 47Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)4.7 g
  48. 4880% fat margarine, without saltFats and Oils · 1 cup (227 g)4.6 g
  49. 49Soybean shortening for cakesFats and Oils · 1 cup (205 g)4.5 g
  50. 50Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)4.4 g
  51. 51Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)4.4 g
  52. 52Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)4.2 g
  53. 53French dressing, home recipeFats and Oils · 1 cup (220 g)4.2 g
  54. 54Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)4 g
  55. 55Oat oilFats and Oils · 1 cup (218 g)3.9 g
  56. 56Vegetable shorteningFats and Oils · 1 cup (205 g)3.9 g
  57. 57Imitation mayonnaise, soybeanFats and Oils · 1 cup (240 g)3.8 g
  58. 58Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)3.8 g
  59. 59Low sodium diet mayonnaiseFats and Oils · 1 cup (224 g)3.6 g
  60. 60Vinegar and oil dressing, home recipeFats and Oils · 1 cup (250 g)3.5 g
  61. 61Rice bran oilFats and Oils · 1 cup (218 g)3.5 g
  62. 62Italian dressing, regularFats and Oils · 1 cup (235 g)3.4 g
  63. 63Soybean and corn shortening, industrial, fryingFats and Oils · 1 cup (205 g)3.3 g
  64. 64Italian dressing, regular, without saltFats and Oils · 1 cup (235 g)3.3 g
  65. 65Soybean-cottonseed shorteningFats and Oils · 1 cup (205 g)3.3 g
  66. 66Menhaden fish oilFats and Oils · 1 cup (218 g)3.2 g
  67. 67Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)3.2 g
  68. 68French dressing, reduced fat, without saltFats and Oils · 1 cup (260 g)3 g
  69. 69Soybean and palm household shorteningFats and Oils · 1 cup (205 g)3 g
  70. 70Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)2.9 g
  71. 71Sardine oilFats and Oils · 1 cup (218 g)2.9 g
  72. 72Turkey fatFats and Oils · 1 cup (205 g)2.9 g
  73. 73Low calorie mayonnaiseFats and Oils · 1 cup (232 g)2.8 g
  74. 74Corn oilFats and Oils · 1 cup (218 g)2.5 g
  75. 75Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)2.3 g
  76. 76Salmon fish oilFats and Oils · 1 cup (218 g)2.3 g
  77. 77Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)2.3 g
  78. 78Reduced calorie French dressingFats and Oils · 1 cup (260 g)2.3 g
  79. 79Soybean and cottonseed cake shorteningFats and Oils · 1 cup (205 g)2.3 g
  80. 80Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)2.3 g
  81. 81Partially hydrogenated canola oilFats and Oils · 1 cup (218 g)2.2 g
  82. 82Avocado oilFats and Oils · 1 cup (218 g)2.1 g
  83. 83Chicken fatFats and Oils · 1 cup (205 g)2 g
  84. 84LardFats and Oils · 1 cup (205 g)2 g
  85. 85Lard and vegetable oil shorteningFats and Oils · 1 cup (205 g)2 g
  86. 86Cod liver oilFats and Oils · 1 cup (218 g)2 g
  87. 87Partially hydrogenated sunflower oilFats and Oils · 1 cup (218 g)2 g
  88. 88Herring fish oilFats and Oils · 1 cup (218 g)1.7 g
  89. 89Olive oilFats and Oils · 1 cup (216 g)1.6 g
  90. 90Teaseed oilFats and Oils · 1 cup (218 g)1.5 g
  91. 91Reduced fat coleslaw dressingFats and Oils · 1 cup (269 g)1.4 g
  92. 92Soybean and palm shorteningFats and Oils · 1 cup (205 g)1.2 g
  93. 93Beef tallowFats and Oils · 1 cup (205 g)1.2 g
  94. 94Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)1.2 g
  95. 95Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.2 g
  96. 96Italian dressing, reduced fatFats and Oils · 1 cup (240 g)1.1 g
  97. 97Goose fatFats and Oils · 1 cup (205 g)1 g
  98. 98Beef tallow and cottonseed shorteningFats and Oils · 1 cup (205 g)1 g
  99. 99Ranch dressingFats and Oils · 1 serving (30 g)0.98 g
  100. 100Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)0.95 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.