Foods high in Omega-3 ALA

Yellow plantains, fried tops the list with 0.37 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. 1Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)0.37 g
  2. 2Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)0.29 g
  3. 3Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)0.25 g
  4. 4Green plantains, friedFruits and Fruit Juices · 1 cup (118 g)0.25 g
  5. 5Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)0.22 g
  6. 6Raw common guavasFruits and Fruit Juices · 1 cup (165 g)0.18 g
  7. 7Blueberries, canned, light syrup, drainedFruits and Fruit Juices · 1 cup (244 g)0.18 g
  8. 8Blueberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.17 g
  9. 9Raw strawberry guavasFruits and Fruit Juices · 1 cup (244 g)0.17 g
  10. 10Pink or red grapefruit juice, with calciumFruits and Fruit Juices · 1 cup (252 g)0.16 g
  11. 11Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)0.15 g
  12. 12Canned blueberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.15 g
  13. 13Mamey sapote, rawFruits and Fruit Juices · 1 cup 1" pieces (175 g)0.14 g
  14. 14Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)0.14 g
  15. 15Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)0.14 g
  16. 16Jackfruit, rawFruits and Fruit Juices · 1 cup, sliced (165 g)0.13 g
  17. 17Peach nectar, cannedFruits and Fruit Juices · 1 cup (220 g)0.13 g
  18. 18Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)0.12 g
  19. 19Litchis, rawFruits and Fruit Juices · 1 cup (190 g)0.12 g
  20. 20Elderberries, rawFruits and Fruit Juices · 1 cup (145 g)0.12 g
  21. 21Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)0.11 g
  22. 22Frozen sour cherries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (155 g)0.1 g
  23. 23Unsweetened white grapefruit juice, canned or bottledFruits and Fruit Juices · 1 cup (257 g)0.098 g
  24. 24Frozen melon ballsFruits and Fruit Juices · 1 cup, unthawed (173 g)0.097 g
  25. 25Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)0.087 g
  26. 26Blueberries, rawFruits and Fruit Juices · 1 cup (148 g)0.086 g
  27. 27Raw mangosFruits and Fruit Juices · 1 cup pieces (165 g)0.084 g
  28. 28European black currants, rawFruits and Fruit Juices · 1 cup (112 g)0.081 g
  29. 29Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)0.075 g
  30. 30Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)0.071 g
  31. 31Unsweetened cranberry juiceFruits and Fruit Juices · 1 cup (253 g)0.071 g
  32. 32Feijoa, rawFruits and Fruit Juices · 1 cup, pureed (243 g)0.07 g
  33. 33Canned papaya nectarFruits and Fruit Juices · 1 cup (250 g)0.07 g
  34. 34Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.069 g
  35. 35Gooseberries, rawFruits and Fruit Juices · 1 cup (150 g)0.069 g
  36. 36Strawberries, frozen, sweetened, slicedFruits and Fruit Juices · 1 cup, thawed (255 g)0.069 g
  37. 37Red sour cherries, rawFruits and Fruit Juices · 1 cup, without pits (155 g)0.068 g
  38. 38Papayas, rawFruits and Fruit Juices · 1 cup 1" pieces (145 g)0.068 g
  39. 39Frozen boysenberries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (132 g)0.066 g
  40. 40Blueberries, dried, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.065 g
  41. 41Green kiwifruit, rawFruits and Fruit Juices · 1 NLEA serving (148 g)0.062 g
  42. 42Cantaloupe, rawFruits and Fruit Juices · 1 NLEA serving (134 g)0.062 g
  43. 43Seeded raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.061 g
  44. 44Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.059 g
  45. 45Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.059 g
  46. 46Sweet cherries, canned in light syrupFruits and Fruit Juices · 1 cup, pitted (252 g)0.058 g
  47. 47Canned sweet cherries, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.057 g
  48. 48Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices · 1 cup (253 g)0.056 g
  49. 49California avocados, rawFruits and Fruit Juices · 1 NLEA serving (50 g)0.056 g
  50. 50Lime juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (246 g)0.054 g
  51. 51Blueberries, frozen, sweetenedFruits and Fruit Juices · 1 cup, thawed (230 g)0.053 g
  52. 52Strawberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, thawed (221 g)0.051 g
  53. 53Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)0.05 g
  54. 54Florida avocados, rawFruits and Fruit Juices · 1 NLEA Serving (50 g)0.048 g
  55. 55Sweet cherries, canned in waterFruits and Fruit Juices · 1 cup, pitted (248 g)0.047 g
  56. 56Guava nectar, canned, with sucraloseFruits and Fruit Juices · 11.3 fl oz (335 g)0.047 g
  57. 57Canned sweet pitted cherries, heavy syrupFruits and Fruit Juices · 1 cup (179 g)0.047 g
  58. 58Pineapple juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (250 g)0.045 g
  59. 59Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices · 1 cup (250 g)0.045 g
  60. 60Canned sweetened apples, sliced, drained, heatedFruits and Fruit Juices · 1 cup slices (204 g)0.045 g
  61. 61Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)0.045 g
  62. 62Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)0.045 g
  63. 63Honeydew melon, rawFruits and Fruit Juices · 1 NLEA serving (134 g)0.044 g
  64. 64Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)0.044 g
  65. 65Canned pineapple, heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (254 g)0.043 g
  66. 66Odwalla Original Superfood smoothieFruits and Fruit Juices · 1 cup (227 g)0.043 g
  67. 67Acerola, rawFruits and Fruit Juices · 1 cup (98 g)0.043 g
  68. 68Canned pineapple, light syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (252 g)0.043 g
  69. 69Canned pineapple, extra heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (260 g)0.042 g
  70. 70Guava sauce, cookedFruits and Fruit Juices · 1 cup (238 g)0.04 g
  71. 71Canned gooseberries, light syrup, solids and liquidsFruits and Fruit Juices · 1 cup (252 g)0.04 g
  72. 72Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.04 g
  73. 73Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.04 g
  74. 74Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)0.04 g
  75. 75Red and white currants, rawFruits and Fruit Juices · 1 cup (112 g)0.039 g
  76. 76Casaba melon, rawFruits and Fruit Juices · 1 cup, cubes (170 g)0.037 g
  77. 77Tart cherries, dried, sweetenedFruits and Fruit Juices · 0.25 cup (40 g)0.037 g
  78. 78Frozen pineapple chunks, sweetenedFruits and Fruit Juices · 1 cup, chunks (245 g)0.037 g
  79. 79Red sour cherries, canned in waterFruits and Fruit Juices · 1 cup (244 g)0.037 g
  80. 80Canned sour cherries, extra heavy syrupFruits and Fruit Juices · 1 cup (261 g)0.037 g
  81. 81Sweet cherries, rawFruits and Fruit Juices · 1 NLEA serving (140 g)0.036 g
  82. 82Canned tropical fruit salad, heavy syrupFruits and Fruit Juices · 1 cup (257 g)0.036 g
  83. 83Canned sour cherries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.036 g
  84. 84Apples, raw, without skin, cooked, microwaveFruits and Fruit Juices · 1 cup slices (170 g)0.036 g
  85. 85Green plantains, boiledFruits and Fruit Juices · 1 cup (137 g)0.036 g
  86. 86Red sour cherries, canned in light syrupFruits and Fruit Juices · 1 cup (252 g)0.035 g
  87. 87Frozen unsweetened apples, heatedFruits and Fruit Juices · 1 cup slices (206 g)0.035 g
  88. 88Zespri SunGold kiwifruit, rawFruits and Fruit Juices · 1 fruit (81 g)0.035 g
  89. 89Raw prickly pearsFruits and Fruit Juices · 1 cup (149 g)0.034 g
  90. 90Sweetened cranberry sauce, cannedFruits and Fruit Juices · 1 cup (277 g)0.033 g
  91. 91Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)0.032 g
  92. 92Canned pineapple, water packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (246 g)0.032 g
  93. 93Bananas, rawFruits and Fruit Juices · 1 medium (7" to 7-7/8" long) (118 g)0.032 g
  94. 94Golden raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.031 g
  95. 95Apples, raw, without skin, cooked, boiledFruits and Fruit Juices · 1 cup slices (171 g)0.031 g
  96. 96Canned pineapple, juice pack, drainedFruits and Fruit Juices · 1 cup, chunks (181 g)0.031 g
  97. 97Canned pineapple, juice packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (249 g)0.03 g
  98. 98Naked Juice Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (228 g)0.03 g
  99. 99Apples, frozen, unsweetened, unheatedFruits and Fruit Juices · 1 cup slices (173 g)0.029 g
  100. 100California Valencia oranges, rawFruits and Fruit Juices · 1 cup sections, without membranes (180 g)0.029 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.