Foods high in Omega-3 ALA

Lamb, fat, 1/4" trim, choice, raw tops the list with 1.3 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Lamb, fat, 1/4" trim, choice, rawLamb, Veal, and Game Products1.3 g
2. 2New Zealand lamb, fat, frozen, rawLamb, Veal, and Game Products1.3 g
3. 3New Zealand lamb, frozen, lean and fat, cookedLamb, Veal, and Game Products1.1 g
4. 4Lamb, fat, 1/4" trim, choice, cookedLamb, Veal, and Game Products1.1 g
5. 5Australian lamb, fresh, fat, rawLamb, Veal, and Game Products0.8 g
6. 6Australian lamb, fresh, fat, cookedLamb, Veal, and Game Products0.75 g
7. 7New Zealand lamb fat, cookedLamb, Veal, and Game Products0.66 g
8. 8New Zealand lamb intermuscular fat, rawLamb, Veal, and Game Products0.64 g
9. 9New Zealand lamb subcutaneous fat, rawLamb, Veal, and Game Products0.64 g
10. 10Lamb rib, lean and fat, rawLamb, Veal, and Game Products0.62 g
11. 11New Zealand lamb fat, cookedLamb, Veal, and Game Products0.61 g
12. 12Australian lamb seam fat, cookedLamb, Veal, and Game Products0.58 g
13. 13Veal fat, rawLamb, Veal, and Game Products0.58 g
14. 14Veal fat, cookedLamb, Veal, and Game Products0.57 g
15. 15Lamb rib, choice, rawLamb, Veal, and Game Products0.55 g
16. 16Australian lamb external fat, cookedLamb, Veal, and Game Products0.53 g
17. 17Lamb rib, lean and fat, broiledLamb, Veal, and Game Products0.52 g
18. 18NZ lamb rib, frozen, rawLamb, Veal, and Game Products0.49 g
19. 19Australian lamb external fat, rawLamb, Veal, and Game Products0.48 g
20. 20Lamb loin, lean and fat, rawLamb, Veal, and Game Products0.48 g
21. 21Horse meat, roastedLamb, Veal, and Game Products0.47 g
22. 22NZ lamb rib, frozen, roastedLamb, Veal, and Game Products0.47 g
23. 23Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braisedLamb, Veal, and Game Products0.47 g
24. 24Lamb rib, lean and fat, roastedLamb, Veal, and Game Products0.46 g
25. 25Lamb rib, choice, broiledLamb, Veal, and Game Products0.46 g
26. 26Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiledLamb, Veal, and Game Products0.43 g
27. 27NZ lamb shoulder, frozen, braisedLamb, Veal, and Game Products0.43 g
28. 28Australian lamb seam fat, rawLamb, Veal, and Game Products0.43 g
29. 29Ground lamb, rawLamb, Veal, and Game Products0.42 g
30. 30Lamb loin, lean and fat, choice, roastedLamb, Veal, and Game Products0.42 g
31. 31Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, rawLamb, Veal, and Game Products0.42 g
32. 32Lamb shoulder, lean and fat, choice, braisedLamb, Veal, and Game Products0.42 g
33. 33Lamb loin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products0.41 g
34. 34Lamb shoulder blade, lean and fat, choice, braisedLamb, Veal, and Game Products0.41 g
35. 35Lamb leg sirloin, lean and fat, choice, rawLamb, Veal, and Game Products0.4 g
36. 36Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable lean and fat, cookedLamb, Veal, and Game Products0.4 g
37. 37New Zealand lamb loin, frozen, rawLamb, Veal, and Game Products0.4 g
38. 38Lamb rib, choice, roastedLamb, Veal, and Game Products0.4 g
39. 39Lamb shoulder blade, choice, braisedLamb, Veal, and Game Products0.4 g
40. 40Lamb, lean and fat, choice, rawLamb, Veal, and Game Products0.39 g
41. 41New Zealand lamb loin, frozen, broiledLamb, Veal, and Game Products0.38 g
42. 42Lamb shoulder, lean and fat, choice, rawLamb, Veal, and Game Products0.38 g
43. 43Australian veal shank, bone-in, lean and fat, rawLamb, Veal, and Game Products0.38 g
44. 44Australian veal shank, bone-in, lean, rawLamb, Veal, and Game Products0.38 g
45. 45Lamb leg sirloin, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products0.37 g
46. 46Lamb loin, choice, roastedLamb, Veal, and Game Products0.37 g
47. 47Lamb shoulder arm, lean and fat, choice, rawLamb, Veal, and Game Products0.37 g
48. 48Lamb shoulder, choice, braisedLamb, Veal, and Game Products0.37 g
49. 49Horse meat, rawLamb, Veal, and Game Products0.36 g
50. 50NZ lamb shoulder, frozen, rawLamb, Veal, and Game Products0.36 g
51. 51Lamb shoulder arm, lean and fat, roastedLamb, Veal, and Game Products0.36 g
52. 52Lamb shoulder blade, lean and fat, choice, rawLamb, Veal, and Game Products0.36 g
53. 53Lamb loin, lean and fat, choice, broiledLamb, Veal, and Game Products0.35 g
54. 54Lamb shoulder blade, lean and fat, roastedLamb, Veal, and Game Products0.35 g
55. 55Domestic rabbit, stewedLamb, Veal, and Game Products0.34 g
56. 56Lamb shoulder arm, lean and fat, broiledLamb, Veal, and Game Products0.34 g
57. 57Lamb shoulder arm, choice, rawLamb, Veal, and Game Products0.34 g
58. 58Lamb shoulder, lean and fat, roastedLamb, Veal, and Game Products0.34 g
59. 59Lamb, choice, 1/8" fat, lean and fat, rawLamb, Veal, and Game Products0.33 g
60. 60Lamb shoulder arm, choice, roastedLamb, Veal, and Game Products0.33 g
61. 61Lamb shoulder, choice, rawLamb, Veal, and Game Products0.33 g
62. 62New Zealand lamb flap, boneless, lean and fat, braisedLamb, Veal, and Game Products0.32 g
63. 63Domestic rabbit, roastedLamb, Veal, and Game Products0.32 g
64. 64NZ lamb, frozen, cookedLamb, Veal, and Game Products0.32 g
65. 65Lamb shoulder blade, choice, roastedLamb, Veal, and Game Products0.32 g
66. 66Lamb shoulder blade, choice, rawLamb, Veal, and Game Products0.32 g
67. 67Lamb shoulder, lean and fat, broiledLamb, Veal, and Game Products0.32 g
68. 68Lamb shoulder, choice, roastedLamb, Veal, and Game Products0.32 g
69. 69NZ lamb, frozen, rawLamb, Veal, and Game Products0.31 g
70. 70Lamb shoulder arm, lean and fat, choice, braisedLamb, Veal, and Game Products0.31 g
71. 71Lamb shoulder arm, broiledLamb, Veal, and Game Products0.31 g
72. 72Lamb, lean and fat, choice, cookedLamb, Veal, and Game Products0.3 g
73. 73Lamb sirloin, lean and fat, roastedLamb, Veal, and Game Products0.3 g
74. 74Lamb leg, lean and fat, 1/4" fat, choice, rawLamb, Veal, and Game Products0.3 g
75. 75NZ lamb loin chop, lean and fat, fast friedLamb, Veal, and Game Products0.29 g
76. 76Lamb loin, choice, broiledLamb, Veal, and Game Products0.29 g
77. 77NZ lamb foreshank, frozen, rawLamb, Veal, and Game Products0.29 g
78. 78New Zealand lamb flap, boneless, lean and fat, rawLamb, Veal, and Game Products0.29 g
79. 79New Zealand lamb tongue, Swiss cut, simmeredLamb, Veal, and Game Products0.28 g
80. 80Beaver, roastedLamb, Veal, and Game Products0.28 g
81. 81Lamb leg sirloin, choice, 1/8" fat, lean and fat, roastedLamb, Veal, and Game Products0.28 g
82. 82NZ lamb foreshank, frozen, braisedLamb, Veal, and Game Products0.28 g
83. 83Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, cooked, roastedLamb, Veal, and Game Products0.28 g
84. 84Lamb shoulder arm, choice, braisedLamb, Veal, and Game Products0.28 g
85. 85New Zealand lamb tongue, Swiss cut, rawLamb, Veal, and Game Products0.28 g
86. 86New Zealand lamb shoulder chops, lean and fat, braisedLamb, Veal, and Game Products0.28 g
87. 87New Zealand lamb, loin chop, lean and fat, rawLamb, Veal, and Game Products0.27 g
88. 88Ground lamb, broiledLamb, Veal, and Game Products0.26 g
89. 89Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked, braisedLamb, Veal, and Game Products0.26 g
90. 90Lamb shoulder blade, lean and fat, broiledLamb, Veal, and Game Products0.26 g
91. 91New Zealand lamb neck chops, braisedLamb, Veal, and Game Products0.26 g
92. 92New Zealand lamb shoulder, rawLamb, Veal, and Game Products0.26 g
93. 93Lamb leg, choice, rawLamb, Veal, and Game Products0.25 g
94. 94New Zealand lamb leg, frozen, roastedLamb, Veal, and Game Products0.25 g
95. 95Lamb shoulder blade, lean, braisedLamb, Veal, and Game Products0.25 g
96. 96Lamb shoulder, choice, broiledLamb, Veal, and Game Products0.25 g
97. 97Lamb, Australian, ground, 85% lean / 15% fat, rawLamb, Veal, and Game Products0.25 g
98. 98Australian lamb shoulder arm, lean and fat, 1/8" trim, braisedLamb, Veal, and Game Products0.25 g
99. 99Australian lamb blade, lean and fat, broiledLamb, Veal, and Game Products0.24 g
100. 100Australian lamb blade, lean and fat, rawLamb, Veal, and Game Products0.24 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.