Foods high in Omega-3 ALA

Raw chicken fat tops the list with 0.7 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Raw chicken fatPoultry Products0.7 g
2. 2Turkey skin, roastedPoultry Products0.69 g
3. 3Raw turkey skin, dark meatPoultry Products0.68 g
4. 4Roasted turkey skin, dark meatPoultry Products0.67 g
5. 5Turkey skin, roastedPoultry Products0.66 g
6. 6Turkey skin, roastedPoultry Products0.66 g
7. 7Turkey skin, rawPoultry Products0.61 g
8. 8Turkey skin, light and dark, rawPoultry Products0.61 g
9. 9Cooked quailPoultry Products0.49 g
10. 10Chicken skin, roasted, added solutionPoultry Products0.46 g
11. 11Raw quail, with skinPoultry Products0.42 g
12. 12Flour-fried chicken skinPoultry Products0.41 g
13. 13Chicken skin, rawPoultry Products0.4 g
14. 14Raw duck, with skinPoultry Products0.39 g
15. 15Chicken skin, roastedPoultry Products0.39 g
16. 16Chicken skin, braisedPoultry Products0.38 g
17. 17Chicken skin, raw, added solutionPoultry Products0.38 g
18. 18Chicken skin, braised, added solutionPoultry Products0.38 g
19. 19Batter-fried chicken skinPoultry Products0.35 g
20. 20Mechanically deboned poultry, with skin, rawPoultry Products0.34 g
21. 21Chicken skin, roastedPoultry Products0.33 g
22. 22Mechanically deboned turkey, rawPoultry Products0.33 g
23. 23Turkey back, meat and skin, with solution, rawPoultry Products0.3 g
24. 24Roasted duck, with skinPoultry Products0.29 g
25. 25Raw chicken back, meat and skinPoultry Products0.28 g
26. 26Chicken neck, meat and skin, fried in batterPoultry Products0.27 g
27. 27Chicken skin, stewedPoultry Products0.27 g
28. 28Raw chicken skinPoultry Products0.26 g
29. 29Batter-fried chicken back, meat and skinPoultry Products0.25 g
30. 30Chicken neck, meat and skin, fried in flourPoultry Products0.25 g
31. 31Chicken wing, meat and skin, fried in batterPoultry Products0.24 g
32. 32Mechanically deboned poultry, from hens, rawPoultry Products0.24 g
33. 33Breaded turkey sticks, friedPoultry Products0.24 g
34. 34Rotisserie chicken skin, cookedPoultry Products0.23 g
35. 35Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products0.21 g
36. 36Flour-fried chicken back, meat and skinPoultry Products0.21 g
37. 37Chicken dark meat and skin, friedPoultry Products0.21 g
38. 38Chicken neck, meat and skin, rawPoultry Products0.21 g
39. 39Chicken wing, meat and skin, fried in flourPoultry Products0.21 g
40. 40Domestic goose, meat and skin, rawPoultry Products0.21 g
41. 41Mechanically deboned poultry, without skin, rawPoultry Products0.21 g
42. 42Turkey wing, meat and skin, roastedPoultry Products0.2 g
43. 43Turkey wing, meat and skin, rawPoultry Products0.2 g
44. 44Turkey dark meat, raw, meat and skin, added solutionPoultry Products0.2 g
45. 45Whole chicken with giblets and neck, friedPoultry Products0.2 g
46. 46Batter-fried chicken, meat and skinPoultry Products0.2 g
47. 47Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products0.19 g
48. 48Chicken drumstick, meat and skin, fried in batterPoultry Products0.19 g
49. 49Chicken leg, meat and skin, fried in batterPoultry Products0.19 g
50. 50Chicken thigh, meat and skin, fried in batterPoultry Products0.19 g
51. 51Turkey back, meat and skin, roastedPoultry Products0.19 g
52. 52Whole turkey, meat and skin, rawPoultry Products0.19 g
53. 53Chicken back meat and skin, roastedPoultry Products0.18 g
54. 54Batter-fried chicken light meat, skin onPoultry Products0.18 g
55. 55Raw stewing chicken, with skinPoultry Products0.18 g
56. 56Roasted goose, with skinPoultry Products0.18 g
57. 57Turkey wing, meat and skin, rawPoultry Products0.18 g
58. 58Turkey back, meat and skin, with solution, roastedPoultry Products0.17 g
59. 59Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products0.17 g
60. 60Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products0.17 g
61. 61Chicken dark meat and skin, friedPoultry Products0.17 g
62. 62Raw chicken dark meat, skin onPoultry Products0.17 g
63. 63Raw stewing chicken, meat, skin, giblets, neckPoultry Products0.17 g
64. 64Wild duck, meat and skin, rawPoultry Products0.17 g
65. 65Turkey thigh, meat and skin, roastedPoultry Products0.17 g
66. 66Turkey, ground, 85% lean, 15% fat, rawPoultry Products0.17 g
67. 67Chicken wing, meat and skin, roastedPoultry Products0.16 g
68. 68Raw capon, wholePoultry Products0.16 g
69. 69Raw capon, meat and skinPoultry Products0.16 g
70. 70Cornish game hens, meat and skin, roastedPoultry Products0.16 g
71. 71Stewed stewing chicken, with skinPoultry Products0.16 g
72. 72Turkey wing, meat and skin, roastedPoultry Products0.16 g
73. 73Smoked turkey wing, cooked, with skin, bone removedPoultry Products0.16 g
74. 74Frozen chicken patty, uncookedPoultry Products0.15 g
75. 75Chicken leg, meat and skin, rawPoultry Products0.15 g
76. 76Turkey dark meat, roasted, meat and skin, added solutionPoultry Products0.15 g
77. 77Chicken thigh, roasted, meat and skin, added solutionPoultry Products0.15 g
78. 78Turkey drumstick, meat and skin, roastedPoultry Products0.15 g
79. 79Chicken back, meat and skin, stewedPoultry Products0.15 g
80. 80Chicken back, meat only, friedPoultry Products0.15 g
81. 81Chicken breast, meat and skin, fried in batterPoultry Products0.15 g
82. 82Whole chicken with giblets and neck, friedPoultry Products0.15 g
83. 83Flour-fried chicken, meat and skinPoultry Products0.15 g
84. 84Chicken neck, meat and skin, simmeredPoultry Products0.15 g
85. 85Chicken neck, meat only, friedPoultry Products0.15 g
86. 86Roasted goose meatPoultry Products0.15 g
87. 87Rotisserie chicken back, meat and skin, cookedPoultry Products0.15 g
88. 88Rotisserie chicken wing, meat and skin, cookedPoultry Products0.15 g
89. 89BBQ rotisserie chicken skinPoultry Products0.15 g
90. 90Roasted duck meatPoultry Products0.15 g
91. 91Chicken thigh, meat and skin, rawPoultry Products0.14 g
92. 92Breaded chicken tenders, uncookedPoultry Products0.14 g
93. 93Frozen glazed BBQ chicken wings, heatedPoultry Products0.14 g
94. 94Turkey light meat, raw, meat and skin, added solutionPoultry Products0.14 g
95. 95Turkey dark meat, meat and skin, roastedPoultry Products0.14 g
96. 96Chicken dark meat and skin, roastedPoultry Products0.14 g
97. 97Chicken drumstick, meat and skin, fried in flourPoultry Products0.14 g
98. 98Chicken leg, meat and skin, fried in flourPoultry Products0.14 g
99. 99Raw chicken, meat and skinPoultry Products0.14 g
100. 100Chicken thigh, meat and skin, fried in flourPoultry Products0.14 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.