Foods high in Omega-3 ALA

Flaxseed tops the list with 22.8 g per 100 g. 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. 1FlaxseedNut and Seed Products22.8 g
  2. 2Ground flaxseedNut and Seed Products19.4 g
  3. 3Chia seeds, driedNut and Seed Products17.8 g
  4. 4English walnutsNut and Seed Products9.1 g
  5. 5Butternuts, driedNut and Seed Products8.7 g
  6. 6Hulled hemp seedsNut and Seed Products8.7 g
  7. 7Walnuts, dry roasted, saltedNut and Seed Products8.5 g
  8. 8Dried black walnutsNut and Seed Products2.7 g
  9. 9Dry roasted mixed nuts with peanuts, saltedNut and Seed Products2 g
  10. 10Wheat-based nut mix, unsaltedNut and Seed Products1.8 g
  11. 11Dried beechnutsNut and Seed Products1.7 g
  12. 12Wheat-based nut formula, saltedNut and Seed Products1.7 g
  13. 13Dried sisymbrium seedsNut and Seed Products1.5 g
  14. 14Dried hickory nutsNut and Seed Products1 g
  15. 15Oil roasted pecans, saltedNut and Seed Products1 g
  16. 16Pecans, oil roasted, unsaltedNut and Seed Products1 g
  17. 17Dry roasted pecans, saltedNut and Seed Products0.99 g
  18. 18Dry roasted pecans, unsaltedNut and Seed Products0.99 g
  19. 19PecansNut and Seed Products0.99 g
  20. 20Pinyon pine nuts, driedNut and Seed Products0.79 g
  21. 21Raw breadfruit seedsNut and Seed Products0.69 g
  22. 22Tahini from unroasted kernelsNut and Seed Products0.43 g
  23. 23Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products0.41 g
  24. 24TahiniNut and Seed Products0.4 g
  25. 25Sesame pasteNut and Seed Products0.39 g
  26. 26Whole dried sesame seedsNut and Seed Products0.38 g
  27. 27Tahini from raw stone ground kernelsNut and Seed Products0.36 g
  28. 28Sesame meal, partially defattedNut and Seed Products0.36 g
  29. 29Toasted sesame seeds, saltedNut and Seed Products0.36 g
  30. 30Toasted sesame seeds, unsaltedNut and Seed Products0.36 g
  31. 31Whole roasted and toasted sesame seedsNut and Seed Products0.36 g
  32. 32Honey roasted almonds, unblanchedNut and Seed Products0.36 g
  33. 33Breadfruit seeds, roastedNut and Seed Products0.33 g
  34. 34Raw pistachiosNut and Seed Products0.29 g
  35. 35Boiled breadfruit seedsNut and Seed Products0.28 g
  36. 36High-fat sesame flourNut and Seed Products0.28 g
  37. 37Creamy sesame butterNut and Seed Products0.25 g
  38. 38Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products0.25 g
  39. 39Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products0.25 g
  40. 40Dry roasted pistachios, saltedNut and Seed Products0.21 g
  41. 41Dry roasted pistachios, unsaltedNut and Seed Products0.21 g
  42. 42Breadnut tree seeds, driedNut and Seed Products0.21 g
  43. 43Raw macadamia nutsNut and Seed Products0.21 g
  44. 44Almond pasteNut and Seed Products0.2 g
  45. 45Dry roasted macadamia nuts, saltedNut and Seed Products0.2 g
  46. 46Dry roasted macadamia nuts, unsaltedNut and Seed Products0.2 g
  47. 47Dry roasted mixed nuts with peanuts, saltedNut and Seed Products0.19 g
  48. 48European chestnuts, dried, unpeeledNut and Seed Products0.19 g
  49. 49Plain unsalted cashew butterNut and Seed Products0.17 g
  50. 50Dried peeled European chestnutsNut and Seed Products0.17 g
  51. 51Dry roasted cashews, saltedNut and Seed Products0.16 g
  52. 52Cashews, dry roasted, unsaltedNut and Seed Products0.16 g
  53. 53Salted cashew butterNut and Seed Products0.16 g
  54. 54Breadnut tree seeds, rawNut and Seed Products0.12 g
  55. 55Pumpkin and squash seed kernels, driedNut and Seed Products0.12 g
  56. 56Pine nuts, driedNut and Seed Products0.11 g
  57. 57Roasted pumpkin seeds, saltedNut and Seed Products0.11 g
  58. 58Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products0.11 g
  59. 59Safflower seed kernels, driedNut and Seed Products0.11 g
  60. 60Dried lotus seedsNut and Seed Products0.1 g
  61. 61European chestnuts, raw, unpeeledNut and Seed Products0.095 g
  62. 62Roasted European chestnutsNut and Seed Products0.093 g
  63. 63Partially defatted sesame flourNut and Seed Products0.088 g
  64. 64HazelnutsNut and Seed Products0.087 g
  65. 65Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products0.082 g
  66. 66Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products0.082 g
  67. 67Oil roasted mixed nuts with peanuts, saltedNut and Seed Products0.082 g
  68. 68Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products0.082 g
  69. 69Planters pistachio blend, dry roasted, saltedNut and Seed Products0.08 g
  70. 70Toasted sunflower seeds, saltedNut and Seed Products0.079 g
  71. 71Toasted sunflower seeds, unsaltedNut and Seed Products0.079 g
  72. 72Roasted pumpkin seeds, saltedNut and Seed Products0.077 g
  73. 73Roasted pumpkin seeds, unsaltedNut and Seed Products0.077 g
  74. 74Oil roasted sunflower seeds, saltedNut and Seed Products0.076 g
  75. 75Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products0.076 g
  76. 76Glandless cottonseed kernels, roastedNut and Seed Products0.069 g
  77. 77Dry roasted sunflower seeds, saltedNut and Seed Products0.069 g
  78. 78Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products0.069 g
  79. 79Oil roasted cashews, saltedNut and Seed Products0.068 g
  80. 80Cashews, oil roasted, unsaltedNut and Seed Products0.068 g
  81. 81Raw cashewsNut and Seed Products0.062 g
  82. 82Hazelnuts, dry roasted, unsaltedNut and Seed Products0.06 g
  83. 83Sunflower seed kernels, driedNut and Seed Products0.06 g
  84. 84Dry roasted sunflower seed kernels, with saltNut and Seed Products0.059 g
  85. 85Boiled and steamed European chestnutsNut and Seed Products0.058 g
  86. 86Hazelnuts, blanchedNut and Seed Products0.058 g
  87. 87European chestnuts, raw, peeledNut and Seed Products0.053 g
  88. 88Almonds, dry roasted, saltedNut and Seed Products0.05 g
  89. 89Salted sunflower seed butterNut and Seed Products0.05 g
  90. 90Unsalted sunflower seed butterNut and Seed Products0.05 g
  91. 91Dried Chinese chestnutsNut and Seed Products0.045 g
  92. 92Dried Japanese chestnutsNut and Seed Products0.031 g
  93. 93Chinese chestnuts, roastedNut and Seed Products0.03 g
  94. 94Raw Chinese chestnutsNut and Seed Products0.028 g
  95. 95Lotus seeds, rawNut and Seed Products0.027 g
  96. 96Dried ginkgo nutsNut and Seed Products0.025 g
  97. 97Canned ginkgo nutsNut and Seed Products0.021 g
  98. 98Ginkgo nuts, rawNut and Seed Products0.021 g
  99. 99Japanese chestnuts, roastedNut and Seed Products0.02 g
  100. 100Boiled and steamed Chinese chestnutsNut and Seed Products0.019 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.