Foods high in Omega-3 ALA

Pork backfat, raw tops the list with 0.63 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. 1Pork backfat, rawPork Products · 3 oz (85 g)0.63 g
  2. 2Bacon strips, rawPork Products · 3 slices (68 g)0.61 g
  3. 3Salt pork, rawPork Products · 3 oz (85 g)0.55 g
  4. 4Pork fat from ham and picnic, roastedPork Products · 3 oz (85 g)0.54 g
  5. 5Pork fat from ham and picnic, unheatedPork Products · 3 oz (85 g)0.54 g
  6. 6Pork fat, rawPork Products · 3 oz (85 g)0.48 g
  7. 7Pork belly, rawPork Products · 3 oz (85 g)0.41 g
  8. 8Pork, bacon, rendered fat, cookedPork Products · 3 oz (85 g)0.4 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. 12Pork shoulder blade roll, unheatedPork Products · 3 oz (85 g)0.27 g
  13. 13Pork fat, with added solution, rawPork Products · 3 oz (85 g)0.27 g
  14. 14Ham patties, unheatedPork Products · 3 oz (85 g)0.25 g
  15. 15Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)0.25 g
  16. 16Pork, fresh, carcass, lean and fat, rawPork Products · 3 oz (85 g)0.25 g
  17. 17Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)0.23 g
  18. 18Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)0.2 g
  19. 19Cured pork shoulder, roastedPork Products · 3 oz (85 g)0.19 g
  20. 20Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)0.18 g
  21. 21Pork, ground, 72% lean / 28% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.17 g
  22. 22Whole ham, lean and fat, unheatedPork Products · 3 oz (85 g)0.16 g
  23. 23Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)0.15 g
  24. 24Boneless pork ham, roastedPork Products · 3 oz (85 g)0.14 g
  25. 25Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)0.14 g
  26. 26Cooked low sodium lean and fat pork hamPork Products · 3 oz, boneless (85 g)0.12 g
  27. 27Pork, ground, 84% lean / 16% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)0.12 g
  28. 28Pork ham, lean and fat, unheatedPork Products · 3 oz (85 g)0.12 g
  29. 29Pork, fresh, whole ham, lean and fat, rawPork Products · 3 oz (85 g)0.12 g
  30. 30Pork backribs, roastedPork Products · 3 oz (85 g)0.11 g
  31. 31Pork shoulder, whole, lean and fat, rawPork Products · 3 oz (85 g)0.11 g
  32. 32Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)0.11 g
  33. 33Boneless pork ham, unheatedPork Products · 3 oz (85 g)0.1 g
  34. 34Pork loin chop, boneless, pan-friedPork Products · 3 oz (85 g)0.1 g
  35. 35Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)0.1 g
  36. 36Pork loin chop, boneless, lean, pan-friedPork Products · 3 oz (85 g)0.093 g
  37. 37Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)0.093 g
  38. 38Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)0.092 g
  39. 39Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)0.089 g
  40. 40Pork back ribs, roastedPork Products · 3 oz (85 g)0.088 g
  41. 41Hormel Peppercorn Pork TenderloinPork Products · 3 oz (85 g)0.085 g
  42. 42Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)0.085 g
  43. 43Pork loin chop, boneless, rawPork Products · 3 oz (85 g)0.085 g
  44. 44Pork backribs, rawPork Products · 3 oz (85 g)0.083 g
  45. 45Pork country-style ribs, bone-in, roastedPork Products · 3 oz (85 g)0.083 g
  46. 46Pork shoulder arm picnic, lean and fat, rawPork Products · 3 oz (85 g)0.083 g
  47. 47Pork, fresh, ham shank, lean and fat, rawPork Products · 3 oz (85 g)0.079 g
  48. 48Hormel Center Cut Pork ChopsPork Products · 3 oz (85 g)0.076 g
  49. 49Country-style pork ham, lean, rawPork Products · 3 oz (85 g)0.076 g
  50. 50Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.076 g
  51. 51Trimmed pork cuts, lean and fat, rawPork Products · 3 oz (85 g)0.076 g
  52. 52Pork loin, whole, lean and fat, rawPork Products · 3 oz (85 g)0.076 g
  53. 53Pork, ground, 84% lean / 16% fat, rawPork Products · 3 oz (85 g)0.076 g
  54. 54Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.073 g
  55. 55Pork country-style ribs, braisedPork Products · 3 oz (85 g)0.071 g
  56. 56Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.071 g
  57. 57Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.071 g
  58. 58Pork ham, rump half, lean and fat, rawPork Products · 3 oz (85 g)0.07 g
  59. 59Pork, fresh, ham shank, lean and fat, roastedPork Products · 3 oz (85 g)0.07 g
  60. 60Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.07 g
  61. 61Pork spareribs, lean and fat, rawPork Products · 3 oz (85 g)0.069 g
  62. 62Canned extra lean and regular ham, unheatedPork Products · 3 oz (85 g)0.068 g
  63. 63Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.068 g
  64. 64Pork ham, rump half, lean and fat, roastedPork Products · 3 oz (85 g)0.067 g
  65. 65Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)0.065 g
  66. 66Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)0.065 g
  67. 67Pork Boston butt steak, braisedPork Products · 3 oz (85 g)0.065 g
  68. 68Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)0.065 g
  69. 69Pork loin sirloin chop, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.064 g
  70. 70Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, rawPork Products · 3 oz (85 g)0.064 g
  71. 71Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.063 g
  72. 72Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)0.062 g
  73. 73Boneless pork center loin chops, pan-broiledPork Products · 3 oz (85 g)0.062 g
  74. 74Bacon, unpreparedPork Products · 1 slice raw (28 g)0.061 g
  75. 75Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)0.06 g
  76. 76Boneless pork center loin chops, rawPork Products · 3 oz (85 g)0.06 g
  77. 77Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
  78. 78Ground pork, cookedPork Products · 3 oz (85 g)0.06 g
  79. 79Ground pork, rawPork Products · 3 oz (85 g)0.06 g
  80. 80Pork loin, blade, bone-in, lean and fat, rawPork Products · 3 oz (85 g)0.06 g
  81. 81Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
  82. 82Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)0.06 g
  83. 83Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)0.056 g
  84. 84Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)0.055 g
  85. 85Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)0.054 g
  86. 86Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.054 g
  87. 87Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)0.053 g
  88. 88Bone-in ham rump, unheatedPork Products · 3 oz (85 g)0.052 g
  89. 89Pork loin, center rib chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)0.052 g
  90. 90Pork Boston butt blade steak, lean and fat, rawPork Products · 3 oz (85 g)0.052 g
  91. 91Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)0.051 g
  92. 92Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)0.051 g
  93. 93Bone-in ham shank, rawPork Products · 3 oz (85 g)0.051 g
  94. 94Whole pork ham, lean, roastedPork Products · 3 oz (85 g)0.051 g
  95. 95Whole ham, lean only, unheatedPork Products · 3 oz (85 g)0.051 g
  96. 96Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)0.051 g
  97. 97Bone-in ham rump, rawPork Products · 3 oz (85 g)0.05 g
  98. 98Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.049 g
  99. 99Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)0.049 g
  100. 100Pork loin sirloin roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)0.049 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.