Foods high in Omega-3 ALA

Canned blackberry juice tops the list with 0.3 g per 100 calories. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Canned blackberry juiceFruits and Fruit Juices0.3 g
2. 2Raspberries, rawFruits and Fruit Juices0.24 g
3. 3Blueberries, frozen, unsweetenedFruits and Fruit Juices0.22 g
4. 4Blackberries, rawFruits and Fruit Juices0.22 g
5. 5Cherimoya, rawFruits and Fruit Juices0.21 g
6. 6Strawberries, rawFruits and Fruit Juices0.2 g
7. 7Acerola juice, rawFruits and Fruit Juices0.19 g
8. 8Frozen melon ballsFruits and Fruit Juices0.17 g
9. 9Raw common guavasFruits and Fruit Juices0.16 g
10. 10Pink or red grapefruit juice, with calciumFruits and Fruit Juices0.16 g
11. 11Frozen sour cherries, unsweetenedFruits and Fruit Juices0.14 g
12. 12Acerola, rawFruits and Fruit Juices0.14 g
13. 13Cantaloupe, rawFruits and Fruit Juices0.14 g
14. 14Blackberries, frozen, unsweetenedFruits and Fruit Juices0.13 g
15. 15Elderberries, rawFruits and Fruit Juices0.12 g
16. 16Raspberry puree, seedlessFruits and Fruit Juices0.11 g
17. 17European black currants, rawFruits and Fruit Juices0.11 g
18. 18Peach nectar, cannedFruits and Fruit Juices0.11 g
19. 19Papayas, rawFruits and Fruit Juices0.11 g
20. 20Frozen loganberriesFruits and Fruit Juices0.11 g
21. 21Lime juice, canned, unsweetenedFruits and Fruit Juices0.1 g
22. 22Gooseberries, rawFruits and Fruit Juices0.1 g
23. 23Raw strawberry guavasFruits and Fruit Juices0.1 g
24. 24Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices0.1 g
25. 25Blueberries, rawFruits and Fruit Juices0.1 g
26. 26Frozen boysenberries, unsweetenedFruits and Fruit Juices0.1 g
27. 27Litchis, rawFruits and Fruit Juices0.098 g
28. 28Yellow plantains, friedFruits and Fruit Juices0.092 g
29. 29Honeydew melon, rawFruits and Fruit Juices0.092 g
30. 30Raw lemons, without peelFruits and Fruit Juices0.09 g
31. 31Red sour cherries, rawFruits and Fruit Juices0.088 g
32. 32Starfruit, rawFruits and Fruit Juices0.087 g
33. 33Blueberries, canned, light syrup, drainedFruits and Fruit Juices0.085 g
34. 34Raw mangosFruits and Fruit Juices0.085 g
35. 35Jackfruit, rawFruits and Fruit Juices0.083 g
36. 36Florida avocados, rawFruits and Fruit Juices0.08 g
37. 37Green Manzanilla olives, stuffed with pimientoFruits and Fruit Juices0.08 g
38. 38Casaba melon, rawFruits and Fruit Juices0.079 g
39. 39Avocados, rawFruits and Fruit Juices0.069 g
40. 40Green kiwifruit, rawFruits and Fruit Juices0.069 g
41. 41Green plantains, friedFruits and Fruit Juices0.069 g
42. 42Zespri SunGold kiwifruit, rawFruits and Fruit Juices0.068 g
43. 43California avocados, rawFruits and Fruit Juices0.066 g
44. 44Kumquats, rawFruits and Fruit Juices0.066 g
45. 45Mamey sapote, rawFruits and Fruit Juices0.066 g
46. 46Canned blueberries, heavy syrupFruits and Fruit Juices0.066 g
47. 47Strawberries, frozen, unsweetenedFruits and Fruit Juices0.066 g
48. 48Dried litchisFruits and Fruit Juices0.064 g
49. 49Canned green pickled olivesFruits and Fruit Juices0.063 g
50. 50Limes, rawFruits and Fruit Juices0.063 g
51. 51Red and white currants, rawFruits and Fruit Juices0.063 g
52. 52Unsweetened cranberry juiceFruits and Fruit Juices0.061 g
53. 53Strawberries, canned, heavy syrupFruits and Fruit Juices0.059 g
54. 54Raw prickly pearsFruits and Fruit Juices0.056 g
55. 55Raw lemon peelFruits and Fruit Juices0.055 g
56. 56Blueberries, dried, sweetenedFruits and Fruit Juices0.051 g
57. 57Raspberry puree, with seedsFruits and Fruit Juices0.051 g
58. 58Canned ripe olives, jumbo to super colossalFruits and Fruit Juices0.051 g
59. 59Sweetened dried mangoFruits and Fruit Juices0.05 g
60. 60Canned papaya nectarFruits and Fruit Juices0.049 g
61. 61Naked Juice Green Machine smoothieFruits and Fruit Juices0.049 g
62. 62Cranberries, rawFruits and Fruit Juices0.048 g
63. 63Feijoa, rawFruits and Fruit Juices0.048 g
64. 64Guava sauce, cookedFruits and Fruit Juices0.047 g
65. 65Red sour cherries, canned in waterFruits and Fruit Juices0.042 g
66. 66Sweet cherries, canned in waterFruits and Fruit Juices0.041 g
67. 67Sweet cherries, rawFruits and Fruit Juices0.041 g
68. 68Raw lemon juiceFruits and Fruit Juices0.041 g
69. 69Canned pineapple, water packFruits and Fruit Juices0.041 g
70. 70Baobab powderFruits and Fruit Juices0.039 g
71. 71Odwalla Original Superfood smoothieFruits and Fruit Juices0.038 g
72. 72Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices0.037 g
73. 73Frozen unsweetened apples, heatedFruits and Fruit Juices0.036 g
74. 74American grapes, rawFruits and Fruit Juices0.036 g
75. 75Apples, frozen, unsweetened, unheatedFruits and Fruit Juices0.035 g
76. 76Real Lemon juice, from concentrateFruits and Fruit Juices0.035 g
77. 77Lemon juice from concentrate, canned or bottledFruits and Fruit Juices0.035 g
78. 78Sweet cherries, canned in light syrupFruits and Fruit Juices0.034 g
79. 79Pineapple, rawFruits and Fruit Juices0.034 g
80. 80Apples, raw, without skin, cooked, boiledFruits and Fruit Juices0.034 g
81. 81Pineapple juice, canned, unsweetenedFruits and Fruit Juices0.034 g
82. 82Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices0.034 g
83. 83Mandarin oranges, rawFruits and Fruit Juices0.034 g
84. 84Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices0.034 g
85. 85Red raspberries, frozen, unsweetenedFruits and Fruit Juices0.034 g
86. 86Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices0.033 g
87. 87Canned pineapple, light syrupFruits and Fruit Juices0.033 g
88. 88California Valencia oranges, rawFruits and Fruit Juices0.033 g
89. 89Lime juice, rawFruits and Fruit Juices0.032 g
90. 90Canned sweet pitted cherries, heavy syrupFruits and Fruit Juices0.031 g
91. 91Bananas, rawFruits and Fruit Juices0.03 g
92. 92Blackberries, canned, heavy syrupFruits and Fruit Juices0.029 g
93. 93Guava nectar, canned, with sucraloseFruits and Fruit Juices0.029 g
94. 94Frozen sweetened red raspberriesFruits and Fruit Juices0.029 g
95. 95Canned pineapple, juice pack, drainedFruits and Fruit Juices0.028 g
96. 96Strawberries, frozen, sweetened, slicedFruits and Fruit Juices0.028 g
97. 97Raw loquatsFruits and Fruit Juices0.028 g
98. 98Tart cherries, dried, sweetenedFruits and Fruit Juices0.028 g
99. 99Blueberries, frozen, sweetenedFruits and Fruit Juices0.027 g
100. 100Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices0.027 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.