Foods high in Omega-3 ALA

Yellow plantains, fried tops the list with 0.22 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Yellow plantains, friedFruits and Fruit Juices0.22 g
2. 2Green plantains, friedFruits and Fruit Juices0.21 g
3. 3Dried litchisFruits and Fruit Juices0.18 g
4. 4Blueberries, dried, sweetenedFruits and Fruit Juices0.16 g
5. 5Sweetened dried mangoFruits and Fruit Juices0.16 g
6. 6Cherimoya, rawFruits and Fruit Juices0.16 g
7. 7Raspberries, rawFruits and Fruit Juices0.13 g
8. 8Canned blackberry juiceFruits and Fruit Juices0.12 g
9. 9Blueberries, frozen, unsweetenedFruits and Fruit Juices0.11 g
10. 10Raw common guavasFruits and Fruit Juices0.11 g
11. 11Avocados, rawFruits and Fruit Juices0.11 g
12. 12California avocados, rawFruits and Fruit Juices0.11 g
13. 13Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices0.1 g
14. 14Baobab powderFruits and Fruit Juices0.098 g
15. 15Florida avocados, rawFruits and Fruit Juices0.096 g
16. 16Blackberries, rawFruits and Fruit Juices0.094 g
17. 17Tart cherries, dried, sweetenedFruits and Fruit Juices0.092 g
18. 18Canned green pickled olivesFruits and Fruit Juices0.092 g
19. 19Elderberries, rawFruits and Fruit Juices0.085 g
20. 20Blackberries, frozen, unsweetenedFruits and Fruit Juices0.082 g
21. 21Mamey sapote, rawFruits and Fruit Juices0.082 g
22. 22Jackfruit, rawFruits and Fruit Juices0.079 g
23. 23Blueberries, canned, light syrup, drainedFruits and Fruit Juices0.075 g
24. 24European black currants, rawFruits and Fruit Juices0.072 g
25. 25Raw strawberry guavasFruits and Fruit Juices0.071 g
26. 26Frozen sour cherries, unsweetenedFruits and Fruit Juices0.065 g
27. 27Litchis, rawFruits and Fruit Juices0.065 g
28. 28Strawberries, rawFruits and Fruit Juices0.065 g
29. 29Pink or red grapefruit juice, with calciumFruits and Fruit Juices0.062 g
30. 30Frozen loganberriesFruits and Fruit Juices0.059 g
31. 31Canned blueberries, heavy syrupFruits and Fruit Juices0.058 g
32. 32Blueberries, rawFruits and Fruit Juices0.058 g
33. 33Peach nectar, cannedFruits and Fruit Juices0.057 g
34. 34Frozen melon ballsFruits and Fruit Juices0.056 g
35. 35Strawberries, canned, heavy syrupFruits and Fruit Juices0.054 g
36. 36Raw mangosFruits and Fruit Juices0.051 g
37. 37Frozen boysenberries, unsweetenedFruits and Fruit Juices0.05 g
38. 38Kumquats, rawFruits and Fruit Juices0.047 g
39. 39Papayas, rawFruits and Fruit Juices0.047 g
40. 40Raspberry puree, seedlessFruits and Fruit Juices0.047 g
41. 41Gooseberries, rawFruits and Fruit Juices0.046 g
42. 42Cantaloupe, rawFruits and Fruit Juices0.046 g
43. 43Acerola juice, rawFruits and Fruit Juices0.044 g
44. 44Acerola, rawFruits and Fruit Juices0.044 g
45. 45Red sour cherries, rawFruits and Fruit Juices0.044 g
46. 46Zespri SunGold kiwifruit, rawFruits and Fruit Juices0.043 g
47. 47Green kiwifruit, rawFruits and Fruit Juices0.042 g
48. 48Canned ripe olives, jumbo to super colossalFruits and Fruit Juices0.041 g
49. 49Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices0.038 g
50. 50Seeded raisinsFruits and Fruit Juices0.037 g
51. 51Red and white currants, rawFruits and Fruit Juices0.035 g
52. 52Honeydew melon, rawFruits and Fruit Juices0.033 g
53. 53Frozen sweetened red raspberriesFruits and Fruit Juices0.03 g
54. 54Feijoa, rawFruits and Fruit Juices0.029 g
55. 55Unsweetened cranberry juiceFruits and Fruit Juices0.028 g
56. 56Canned papaya nectarFruits and Fruit Juices0.028 g
57. 57Raspberry puree, with seedsFruits and Fruit Juices0.028 g
58. 58Bananas, rawFruits and Fruit Juices0.027 g
59. 59Blackberries, canned, heavy syrupFruits and Fruit Juices0.027 g
60. 60Starfruit, rawFruits and Fruit Juices0.027 g
61. 61Canned maraschino cherries, drainedFruits and Fruit Juices0.027 g
62. 62Strawberries, frozen, sweetened, slicedFruits and Fruit Juices0.027 g
63. 63Canned sweet pitted cherries, heavy syrupFruits and Fruit Juices0.026 g
64. 64Sweet cherries, rawFruits and Fruit Juices0.026 g
65. 65Naked Juice Green Machine smoothieFruits and Fruit Juices0.026 g
66. 66Raw lemon peelFruits and Fruit Juices0.026 g
67. 67Raw lemons, without peelFruits and Fruit Juices0.026 g
68. 68Green plantains, boiledFruits and Fruit Juices0.026 g
69. 69Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.024 g
70. 70American grapes, rawFruits and Fruit Juices0.024 g
71. 71Blueberries, frozen, sweetenedFruits and Fruit Juices0.023 g
72. 72Canned boysenberries, heavy syrupFruits and Fruit Juices0.023 g
73. 73Sweet cherries, canned in light syrupFruits and Fruit Juices0.023 g
74. 74Dried cranberries, sweetenedFruits and Fruit Juices0.023 g
75. 75Raw prickly pearsFruits and Fruit Juices0.023 g
76. 76Canned red raspberries, heavy syrupFruits and Fruit Juices0.023 g
77. 77Strawberries, frozen, unsweetenedFruits and Fruit Juices0.023 g
78. 78Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices0.022 g
79. 79Canned sweet cherries, extra heavy syrupFruits and Fruit Juices0.022 g
80. 80Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices0.022 g
81. 81Cranberries, rawFruits and Fruit Juices0.022 g
82. 82Lime juice, canned, unsweetenedFruits and Fruit Juices0.022 g
83. 83Casaba melon, rawFruits and Fruit Juices0.022 g
84. 84Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices0.021 g
85. 85Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.019 g
86. 86Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices0.019 g
87. 87Sweet cherries, canned in waterFruits and Fruit Juices0.019 g
88. 88Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices0.019 g
89. 89Odwalla Original Superfood smoothieFruits and Fruit Juices0.019 g
90. 90Limes, rawFruits and Fruit Juices0.019 g
91. 91Golden raisinsFruits and Fruit Juices0.019 g
92. 92Red raspberries, frozen, unsweetenedFruits and Fruit Juices0.019 g
93. 93Apples, raw, without skin, cooked, boiledFruits and Fruit Juices0.018 g
94. 94Breadfruit, rawFruits and Fruit Juices0.018 g
95. 95Pineapple juice, canned, unsweetenedFruits and Fruit Juices0.018 g
96. 96Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices0.018 g
97. 97Mandarin oranges, rawFruits and Fruit Juices0.018 g
98. 98Frozen unsweetened apples, heatedFruits and Fruit Juices0.017 g
99. 99Apples, frozen, unsweetened, unheatedFruits and Fruit Juices0.017 g
100. 100Guava sauce, cookedFruits and Fruit Juices0.017 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.