Foods high in Omega-3 ALA

Raw quail, with skin tops the list with 0.22 g per 100 calories. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Raw quail, with skinPoultry Products0.22 g
2. 2Cooked quailPoultry Products0.22 g
3. 3Raw turkey skin, dark meatPoultry Products0.18 g
4. 4Mechanically deboned turkey, rawPoultry Products0.16 g
5. 5Roasted turkey skin, dark meatPoultry Products0.16 g
6. 6Turkey skin, rawPoultry Products0.16 g
7. 7Turkey skin, light and dark, rawPoultry Products0.15 g
8. 8Turkey back, meat and skin, with solution, rawPoultry Products0.15 g
9. 9Turkey skin, roastedPoultry Products0.15 g
10. 10Turkey skin, roastedPoultry Products0.14 g
11. 11Turkey skin, roastedPoultry Products0.14 g
12. 12Mechanically deboned poultry, with skin, rawPoultry Products0.13 g
13. 13Turkey dark meat, raw, meat and skin, added solutionPoultry Products0.12 g
14. 14Whole turkey, meat and skin, rawPoultry Products0.12 g
15. 15Raw chicken fatPoultry Products0.11 g
16. 16Chicken skin, roasted, added solutionPoultry Products0.11 g
17. 17Mechanically deboned poultry, without skin, rawPoultry Products0.11 g
18. 18Turkey wing, meat and skin, rawPoultry Products0.1 g
19. 19Mechanically deboned poultry, from hens, rawPoultry Products0.099 g
20. 20Chicken skin, raw, added solutionPoultry Products0.099 g
21. 21Raw duck, with skinPoultry Products0.097 g
22. 22Turkey light meat, raw, meat and skin, added solutionPoultry Products0.096 g
23. 23Chicken skin, braised, added solutionPoultry Products0.093 g
24. 24Turkey, ground, 85% lean, 15% fat, rawPoultry Products0.092 g
25. 25Turkey wing, meat and skin, rawPoultry Products0.091 g
26. 26Turkey thigh, meat and skin, roastedPoultry Products0.091 g
27. 27Chicken skin, rawPoultry Products0.09 g
28. 28Turkey breast, meat and skin, with solution, rawPoultry Products0.089 g
29. 29Batter-fried chicken skinPoultry Products0.089 g
30. 30Raw chicken back, meat and skinPoultry Products0.088 g
31. 31Turkey thigh, meat and skin, rawPoultry Products0.087 g
32. 32Turkey wing, meat and skin, roastedPoultry Products0.087 g
33. 33Roasted duck, with skinPoultry Products0.086 g
34. 34Breaded turkey sticks, friedPoultry Products0.086 g
35. 35Chicken skin, braisedPoultry Products0.086 g
36. 36Turkey back, meat and skin, with solution, roastedPoultry Products0.085 g
37. 37Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products0.084 g
38. 38Chicken skin, roastedPoultry Products0.083 g
39. 39Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products0.083 g
40. 40Chicken neck, meat and skin, fried in batterPoultry Products0.082 g
41. 41Flour-fried chicken skinPoultry Products0.082 g
42. 42Turkey, ground, 93% lean, 7% fat, rawPoultry Products0.081 g
43. 43Wild duck, meat and skin, rawPoultry Products0.081 g
44. 44Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products0.08 g
45. 45Turkey back, meat and skin, roastedPoultry Products0.078 g
46. 46Turkey dark meat, roasted, meat and skin, added solutionPoultry Products0.077 g
47. 47Turkey drumstick, meat and skin, rawPoultry Products0.077 g
48. 48Turkey drumstick, meat and skin, roastedPoultry Products0.077 g
49. 49Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products0.077 g
50. 50Batter-fried chicken back, meat and skinPoultry Products0.076 g
51. 51Chicken neck, meat and skin, fried in flourPoultry Products0.075 g
52. 52Raw chicken skinPoultry Products0.074 g
53. 53Chicken skin, stewedPoultry Products0.074 g
54. 54Chicken wing, meat and skin, fried in batterPoultry Products0.074 g
55. 55Chicken skin, roastedPoultry Products0.073 g
56. 56Roasted duck meatPoultry Products0.073 g
57. 57Chicken leg, meat and skin, rawPoultry Products0.072 g
58. 58Smoked turkey wing, cooked, with skin, bone removedPoultry Products0.072 g
59. 59Raw chicken dark meat, skin onPoultry Products0.072 g
60. 60Chicken thigh, roasted, meat and skin, added solutionPoultry Products0.071 g
61. 61Chicken drumstick, meat and skin, fried in batterPoultry Products0.071 g
62. 62Chicken neck, meat and skin, rawPoultry Products0.071 g
63. 63Chicken thigh, meat and skin, rawPoultry Products0.071 g
64. 64Chicken dark meat and skin, friedPoultry Products0.07 g
65. 65Turkey wing, meat and skin, roastedPoultry Products0.07 g
66. 66Raw stewing chicken, with skinPoultry Products0.07 g
67. 67Chicken leg, meat and skin, fried in batterPoultry Products0.07 g
68. 68Ground turkey, rawPoultry Products0.07 g
69. 69Batter-fried chicken, meat and skinPoultry Products0.069 g
70. 70Raw capon, wholePoultry Products0.069 g
71. 71Whole chicken with giblets and neck, friedPoultry Products0.069 g
72. 72Chicken thigh, meat and skin, fried in batterPoultry Products0.069 g
73. 73Turkey dark meat, meat and skin, roastedPoultry Products0.068 g
74. 74Raw capon, meat and skinPoultry Products0.068 g
75. 75Raw stewing chicken, meat, skin, giblets, neckPoultry Products0.068 g
76. 76Raw pheasant leg meatPoultry Products0.067 g
77. 77Ground turkey, cookedPoultry Products0.067 g
78. 78Turkey breast, meat and skin, rawPoultry Products0.066 g
79. 79Turkey heart, rawPoultry Products0.066 g
80. 80Raw roasting chicken, wholePoultry Products0.066 g
81. 81Turkey dark meat, meat and skin, rawPoultry Products0.066 g
82. 82Chicken neck, meat only, friedPoultry Products0.066 g
83. 83Chicken wing, meat and skin, fried in flourPoultry Products0.065 g
84. 84Turkey light meat, meat and skin, rawPoultry Products0.065 g
85. 85Chicken thigh, meat and skin, rawPoultry Products0.065 g
86. 86Raw chicken, meat and skinPoultry Products0.065 g
87. 87Batter-fried chicken light meat, skin onPoultry Products0.065 g
88. 88Whole turkey, meat and skin, roastedPoultry Products0.065 g
89. 89Chicken wing, meat and skin, roastedPoultry Products0.064 g
90. 90Pre-basted turkey thigh, meat and skin, roastedPoultry Products0.064 g
91. 91Flour-fried chicken back, meat and skinPoultry Products0.063 g
92. 92Roasted goose meatPoultry Products0.063 g
93. 93Raw goose meatPoultry Products0.062 g
94. 94Cornish game hens, meat and skin, roastedPoultry Products0.062 g
95. 95Whole chicken with giblets and neck, rawPoultry Products0.061 g
96. 96Chicken neck, meat and skin, simmeredPoultry Products0.061 g
97. 97Pheasant, raw, meat onlyPoultry Products0.06 g
98. 98Chicken back meat and skin, roastedPoultry Products0.06 g
99. 99Cornish game hen, meat and skin, rawPoultry Products0.06 g
100. 100Roasted turkey thigh, meat onlyPoultry Products0.06 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.