Foods high in Omega-3 ALA

Cooked mixed species eel tops the list with 0.55 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Cooked mixed species eelFinfish and Shellfish Products0.55 g
2. 2Farm raised Atlantic salmon, rawFinfish and Shellfish Products0.54 g
3. 3Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products0.5 g
4. 4Raw mixed species eelFinfish and Shellfish Products0.43 g
5. 5Wild Atlantic salmon, cookedFinfish and Shellfish Products0.38 g
6. 6Carp, cooked, dry heatFinfish and Shellfish Products0.35 g
7. 7Tuna saladFinfish and Shellfish Products0.33 g
8. 8Raw wild Atlantic salmonFinfish and Shellfish Products0.29 g
9. 9Raw carpFinfish and Shellfish Products0.27 g
10. 10Breaded and fried shrimpFinfish and Shellfish Products0.27 g
11. 11Prepared frozen fish sticksFinfish and Shellfish Products0.24 g
12. 12Pacific sardines, canned in tomato sauce, drainedFinfish and Shellfish Products0.23 g
13. 13Mixed species whitefish, cookedFinfish and Shellfish Products0.23 g
14. 14White tuna, canned in oil, drainedFinfish and Shellfish Products0.2 g
15. 15Wild coho salmon, cooked, moist heatFinfish and Shellfish Products0.2 g
16. 16Trout, mixed species, cookedFinfish and Shellfish Products0.2 g
17. 17Shark, mixed species, battered and friedFinfish and Shellfish Products0.19 g
18. 18Wild rainbow trout, cookedFinfish and Shellfish Products0.19 g
19. 19Raw whitefishFinfish and Shellfish Products0.18 g
20. 20Channel catfish, breaded and friedFinfish and Shellfish Products0.18 g
21. 21Cooked wild eastern oystersFinfish and Shellfish Products0.16 g
22. 22Breaded and fried clamsFinfish and Shellfish Products0.16 g
23. 23Atlantic mackerel, rawFinfish and Shellfish Products0.16 g
24. 24Salted mackerelFinfish and Shellfish Products0.16 g
25. 25Raw American shadFinfish and Shellfish Products0.16 g
26. 26Breaded and fried Atlantic croakerFinfish and Shellfish Products0.16 g
27. 27Wild coho salmon, rawFinfish and Shellfish Products0.16 g
28. 28Breaded and fried eastern oystersFinfish and Shellfish Products0.16 g
29. 29Breaded and fried mixed species scallopFinfish and Shellfish Products0.16 g
30. 30Trout, mixed species, rawFinfish and Shellfish Products0.15 g
31. 31Farmed Atlantic salmon, rawFinfish and Shellfish Products0.15 g
32. 32Freshwater drum, cookedFinfish and Shellfish Products0.15 g
33. 33Cooked freshwater bassFinfish and Shellfish Products0.14 g
34. 34Kippered Atlantic herringFinfish and Shellfish Products0.14 g
35. 35Atlantic herring, cooked, dry heatFinfish and Shellfish Products0.13 g
36. 36Wild eastern oyster, cookedFinfish and Shellfish Products0.13 g
37. 37Breaded salmon nuggets, frozen, heatedFinfish and Shellfish Products0.13 g
38. 38Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products0.13 g
39. 39Smoked sablefishFinfish and Shellfish Products0.13 g
40. 40Sablefish, cookedFinfish and Shellfish Products0.12 g
41. 41Salmon nuggets, cooked as purchased, unheatedFinfish and Shellfish Products0.12 g
42. 42Wild rainbow trout, rawFinfish and Shellfish Products0.12 g
43. 43Spanish mackerel, cookedFinfish and Shellfish Products0.12 g
44. 44Sturgeon, mixed species, smokedFinfish and Shellfish Products0.12 g
45. 45Raw freshwater drumFinfish and Shellfish Products0.11 g
46. 46Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products0.11 g
47. 47Farmed Atlantic salmon, cookedFinfish and Shellfish Products0.11 g
48. 48Freshwater bass, rawFinfish and Shellfish Products0.11 g
49. 49Chinook salmon, cookedFinfish and Shellfish Products0.11 g
50. 50Atlantic herring, rawFinfish and Shellfish Products0.1 g
51. 51Raw sturgeonFinfish and Shellfish Products0.1 g
52. 52Fried squidFinfish and Shellfish Products0.1 g
53. 53Wild channel catfish, cookedFinfish and Shellfish Products0.096 g
54. 54Sablefish, rawFinfish and Shellfish Products0.095 g
55. 55Fried mixed species abaloneFinfish and Shellfish Products0.095 g
56. 56Fish, salmon, sockeye, canned, without salt, drained solids with boneFinfish and Shellfish Products0.09 g
57. 57Raw Chinook salmonFinfish and Shellfish Products0.089 g
58. 58Blue crab cakesFinfish and Shellfish Products0.087 g
59. 59Farmed channel catfish, cookedFinfish and Shellfish Products0.087 g
60. 60Raw wild eastern oystersFinfish and Shellfish Products0.084 g
61. 61Farmed rainbow trout, cookedFinfish and Shellfish Products0.08 g
62. 62Farmed coho salmon, cookedFinfish and Shellfish Products0.076 g
63. 63Farmed coho salmon, rawFinfish and Shellfish Products0.075 g
64. 64Canned light tuna in oil, drainedFinfish and Shellfish Products0.074 g
65. 65Fish, tuna, light, canned in oil, without salt, drained solidsFinfish and Shellfish Products0.074 g
66. 66Pacific herring, cookedFinfish and Shellfish Products0.073 g
67. 67Wild channel catfish, rawFinfish and Shellfish Products0.071 g
68. 68White tuna, canned in water, drainedFinfish and Shellfish Products0.071 g
69. 69Canned white tuna in water, no salt, drainedFinfish and Shellfish Products0.071 g
70. 70White sucker, cookedFinfish and Shellfish Products0.067 g
71. 71Pacific mackerel and jack, cookedFinfish and Shellfish Products0.064 g
72. 72Pacific oyster, cookedFinfish and Shellfish Products0.064 g
73. 73Rainbow smelt, cooked, dry heatFinfish and Shellfish Products0.063 g
74. 74Farmed eastern oyster, cookedFinfish and Shellfish Products0.063 g
75. 75Farm raised catfish, rawFinfish and Shellfish Products0.062 g
76. 76Farmed rainbow trout, rawFinfish and Shellfish Products0.059 g
77. 77Fish, salmon, pink, canned, without salt, solids with bone and liquidFinfish and Shellfish Products0.058 g
78. 78Sockeye salmon, cookedFinfish and Shellfish Products0.058 g
79. 79Raw Pacific herringFinfish and Shellfish Products0.057 g
80. 80Pink salmon, cookedFinfish and Shellfish Products0.056 g
81. 81Canned sockeye salmon, total can contentsFinfish and Shellfish Products0.056 g
82. 82Raw ciscoFinfish and Shellfish Products0.055 g
83. 83Greenland halibut, cookedFinfish and Shellfish Products0.055 g
84. 84Wild coho salmon, cookedFinfish and Shellfish Products0.055 g
85. 85Farmed channel catfish, rawFinfish and Shellfish Products0.054 g
86. 86Canned sockeye salmon, drainedFinfish and Shellfish Products0.054 g
87. 87White sucker, rawFinfish and Shellfish Products0.052 g
88. 88Cooked northern lobsterFinfish and Shellfish Products0.05 g
89. 89Raw Pacific mackerel and jackFinfish and Shellfish Products0.05 g
90. 90Chum salmon, canned, drained solids with boneFinfish and Shellfish Products0.049 g
91. 91Fish, salmon, chum, canned, without salt, drained solids with boneFinfish and Shellfish Products0.049 g
92. 92Rainbow smelt, rawFinfish and Shellfish Products0.049 g
93. 93Brook trout, raw, New York StateFinfish and Shellfish Products0.049 g
94. 94Canned pink salmon, drained solidsFinfish and Shellfish Products0.048 g
95. 95Canned pink salmon, with liquidFinfish and Shellfish Products0.048 g
96. 96Raw sockeye salmonFinfish and Shellfish Products0.047 g
97. 97Pink salmon, rawFinfish and Shellfish Products0.045 g
98. 98Tilapia, cookedFinfish and Shellfish Products0.045 g
99. 99Chum salmon, cookedFinfish and Shellfish Products0.044 g
100. 100Farmed eastern oyster, rawFinfish and Shellfish Products0.044 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.