Foods high in Omega-3 ALA

Pork backfat, raw tops the list with 0.84 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Pork backfat, rawPork Products · 4 oz (113 g)0.84 g
2. 2Bacon strips, rawPork Products · 3 oz (85 g)0.77 g
3. 3Salt pork, rawPork Products · 4 oz (113 g)0.73 g
4. 4Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)0.54 g
5. 5Pork belly, rawPork Products · 4 oz (113 g)0.54 g
6. 6Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)0.54 g
7. 7Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)0.4 g
8. 8Pork fat, with added solution, rawPork Products · 4 oz (113 g)0.36 g
9. 9Pork, fresh, fat, cookedPork Products · 3 oz (85 g)0.35 g
10. 10Pork, fresh, with added solution, cookedPork Products · 3 oz (85 g)0.31 g
11. 11Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)0.31 g
12. 12Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)0.27 g
13. 13Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)0.25 g
14. 14Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)0.24 g
15. 15Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)0.23 g
16. 16Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)0.2 g
17. 17Bacon, pan-friedPork Products · 3 oz (85 g)0.19 g
18. 18Cured pork shoulder, roastedPork Products · 3 oz (85 g)0.19 g
19. 19Bacon, bakedPork Products · 3 oz (85 g)0.18 g
20. 20Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.17 g
21. 21Reduced sodium bacon, cookedPork Products · 3 oz (85 g)0.17 g
22. 22Pork fat, rawPork Products · 1 oz (28.4 g)0.16 g
23. 23Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)0.16 g
24. 24Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)0.15 g
25. 25Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)0.15 g
26. 26Boneless pork ham, roastedPork Products · 3 oz (85 g)0.14 g
27. 27Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)0.14 g
28. 28Pork country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)0.14 g
29. 29Cooked low sodium lean and fat pork hamPork Products · 3 oz, boneless (85 g)0.12 g
30. 30Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.12 g
31. 31Pork loin chop, boneless, rawPork Products · 4 oz (113 g)0.11 g
32. 32Hormel Peppercorn Pork TenderloinPork Products · 4 oz (112 g)0.11 g
33. 33Pork backribs, roastedPork Products · 3 oz (85 g)0.11 g
34. 34Pork backribs, rawPork Products · 4 oz (113 g)0.11 g
35. 35Pork shoulder arm picnic, lean and fat, rawPork Products · 4 oz (113 g)0.11 g
36. 36Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 1 chop (146 g)0.11 g
37. 37Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)0.11 g
38. 38Pork, fresh, ham shank, lean and fat, rawPork Products · 4 oz (113 g)0.11 g
39. 39Boneless pork ham, unheatedPork Products · 3 oz (85 g)0.1 g
40. 40Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)0.1 g
41. 41Pork loin, whole, lean and fat, rawPork Products · 4 oz (113 g)0.1 g
42. 42Hormel Center Cut Pork ChopsPork Products · 1 serving (112 g)0.1 g
43. 43Pork, ground, 84% lean / 16% fat, rawPork Products · 4 oz (113 g)0.1 g
44. 44Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)0.1 g
45. 45Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)0.093 g
46. 46Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)0.093 g
47. 47Pork ham, rump half, lean and fat, rawPork Products · 4 oz (113 g)0.093 g
48. 48Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)0.092 g
49. 49Pork spareribs, lean and fat, rawPork Products · 4 oz (113 g)0.092 g
50. 50Pork shoulder blade roll, unheatedPork Products · 1 oz (28.4 g)0.09 g
51. 51Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)0.089 g
52. 52Pork back ribs, roastedPork Products · 3 oz (85 g)0.088 g
53. 53Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)0.085 g
54. 54Ham patties, unheatedPork Products · 1 oz (28.4 g)0.082 g
55. 55Pork, fresh, carcass, lean and fat, rawPork Products · 1 oz (28.4 g)0.082 g
56. 56Boneless pork center loin chops, rawPork Products · 4 oz (113 g)0.08 g
57. 57Pork loin, blade, bone-in, lean and fat, rawPork Products · 4 oz (113 g)0.079 g
58. 58Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.076 g
59. 59Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)0.073 g
60. 60Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.073 g
61. 61Pork country-style ribs, braisedPork Products · 3 oz (85 g)0.071 g
62. 62Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.071 g
63. 63Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.071 g
64. 64Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)0.07 g
65. 65Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.07 g
66. 66Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)0.069 g
67. 67Canned extra lean and regular ham, unheatedPork Products · 3 oz (85 g)0.068 g
68. 68Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.068 g
69. 69Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)0.067 g
70. 70Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)0.065 g
71. 71Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)0.065 g
72. 72Pork Boston butt steak, braisedPork Products · 3 oz (85 g)0.065 g
73. 73Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)0.065 g
74. 74Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.064 g
75. 75Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.063 g
76. 76Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)0.062 g
77. 77Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)0.062 g
78. 78Pork back ribs, rawPork Products · 4 oz (113 g)0.061 g
79. 79Pork Boston butt steak, rawPork Products · 4 oz (113 g)0.061 g
80. 80Bacon, unpreparedPork Products · 1 slice raw (28 g)0.061 g
81. 81Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)0.06 g
82. 82Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
83. 83Boneless pork blade, rawPork Products · 4 oz (113 g)0.06 g
84. 84Ground pork, cookedPork Products · 3 oz (85 g)0.06 g
85. 85Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
86. 86Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
87. 87Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)0.059 g
88. 88Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.056 g
89. 89Hormel Boneless Pork LoinPork Products · 1 serving (112 g)0.056 g
90. 90Hormel Lemon Garlic Pork Loin FiletsPork Products · 1 serving (112 g)0.056 g
91. 91Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)0.055 g
92. 92Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)0.054 g
93. 93Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.054 g
94. 94Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)0.053 g
95. 95Pork center loin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)0.052 g
96. 96Pork sirloin chops, bone-in, lean and fat, rawPork Products · 4 oz (113 g)0.052 g
97. 97Bone-in ham rump, unheatedPork Products · 3 oz (85 g)0.052 g
98. 98Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)0.052 g
99. 99Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)0.051 g
100. 100Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)0.051 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.