Foods high in Omega-3 ALA

Mechanically deboned poultry, with skin, raw tops the list with 0.77 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)0.77 g
2. 2Raw turkey skin, dark meatPoultry Products · 4 oz (113 g)0.77 g
3. 3Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)0.75 g
4. 4Turkey skin, rawPoultry Products · 4 oz (113 g)0.69 g
5. 5Turkey skin, light and dark, rawPoultry Products · 4 oz (113 g)0.69 g
6. 6Roasted turkey skin, dark meatPoultry Products · 3 oz (85 g)0.57 g
7. 7Turkey skin, roastedPoultry Products · 3 oz (85 g)0.56 g
8. 8Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)0.54 g
9. 9Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)0.48 g
10. 10Raw quail, with skinPoultry Products · 1 quail (109 g)0.46 g
11. 11Chicken skin, rawPoultry Products · 4 oz (113 g)0.45 g
12. 12Chicken skin, raw, added solutionPoultry Products · 4 oz (113 g)0.43 g
13. 13Roasted duck, with skinPoultry Products · 1 cup, chopped or diced (140 g)0.41 g
14. 14Chicken skin, roasted, added solutionPoultry Products · 3 oz (85 g)0.39 g
15. 15Turkey back, meat and skin, with solution, rawPoultry Products · 4 oz (113 g)0.34 g
16. 16Raw duck, with skinPoultry Products · 3 oz (85 g)0.33 g
17. 17Chicken skin, roastedPoultry Products · 3 oz (85 g)0.33 g
18. 18Chicken skin, braisedPoultry Products · 3 oz (85 g)0.32 g
19. 19Chicken skin, braised, added solutionPoultry Products · 3 oz (85 g)0.32 g
20. 20Batter-fried chicken skinPoultry Products · 3 oz (85 g)0.3 g
21. 21Raw chicken skinPoultry Products · 4 oz (113 g)0.29 g
22. 22Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 1 paired cooked w crumbles (155 g)0.27 g
23. 23Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)0.27 g
24. 24Roasted goose, with skinPoultry Products · 1 cup, chopped or diced (140 g)0.25 g
25. 25Chicken skin, stewedPoultry Products · 3 oz (85 g)0.23 g
26. 26Turkey dark meat, raw, meat and skin, added solutionPoultry Products · 4 oz (113 g)0.23 g
27. 27Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)0.21 g
28. 28Turkey skin, roastedPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (31 g)0.21 g
29. 29Whole turkey, meat and skin, rawPoultry Products · 4 oz (113 g)0.21 g
30. 30Roasted duck meatPoultry Products · 1 cup, chopped or diced (140 g)0.2 g
31. 31Batter-fried chicken light meat, skin onPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (113 g)0.2 g
32. 32Rotisserie chicken skin, cookedPoultry Products · 3 oz (85 g)0.2 g
33. 33Raw chicken dark meat, skin onPoultry Products · 4 oz (113 g)0.19 g
34. 34Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)0.19 g
35. 35Chicken dark meat and skin, friedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)0.19 g
36. 36Turkey, ground, 85% lean, 15% fat, rawPoultry Products · 4 oz (113 g)0.19 g
37. 37Turkey skin, roastedPoultry Products · 1 oz (28.4 g)0.19 g
38. 38Chicken wing, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)0.18 g
39. 39Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)0.18 g
40. 40Cooked pheasantPoultry Products · 1 cup, chopped or diced (140 g)0.18 g
41. 41Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)0.18 g
42. 42Chicken leg, meat and skin, fried in batterPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (95 g)0.18 g
43. 43Batter-fried chicken back, meat and skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (72 g)0.18 g
44. 44Chicken dark meat and skin, friedPoultry Products · 3 oz (85 g)0.18 g
45. 45Domestic goose, meat and skin, rawPoultry Products · 3 oz (85 g)0.18 g
46. 46Chicken leg, meat and skin, rawPoultry Products · 4 oz (113 g)0.18 g
47. 47Turkey wing, meat and skin, roastedPoultry Products · 3 oz (85 g)0.17 g
48. 48Turkey wing, meat and skin, rawPoultry Products · 3 oz (85 g)0.17 g
49. 49Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)0.17 g
50. 50Batter-fried chicken, meat and skinPoultry Products · 3 oz (85 g)0.17 g
51. 51Chicken dark meat, friedPoultry Products · 1 cup (140 g)0.17 g
52. 52Raw chicken back, meat and skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (59 g)0.17 g
53. 53Chicken thigh, meat and skin, rawPoultry Products · 4 oz (113 g)0.16 g
54. 54Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products · 3 oz (85 g)0.16 g
55. 55Turkey light meat, raw, meat and skin, added solutionPoultry Products · 4 oz (113 g)0.16 g
56. 56Raw chicken, meat and skinPoultry Products · 4 oz (113 g)0.16 g
57. 57Turkey thigh, meat and skin, rawPoultry Products · 4 oz (113 g)0.16 g
58. 58Chicken thigh, meat and skin, rawPoultry Products · 4 oz (113 g)0.16 g
59. 59Chicken leg, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)0.15 g
60. 60Chicken meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)0.15 g
61. 61Breaded turkey sticks, friedPoultry Products · 1 stick (2.25 oz) (64 g)0.15 g
62. 62Raw stewing chicken, with skinPoultry Products · 3 oz (85 g)0.15 g
63. 63Turkey back, meat and skin, with solution, roastedPoultry Products · 3 oz (85 g)0.15 g
64. 64Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products · 3 oz (85 g)0.15 g
65. 65Turkey breast, meat and skin, with solution, rawPoultry Products · 4 oz (113 g)0.14 g
66. 66Raw stewing chicken, meat, skin, giblets, neckPoultry Products · 3 oz (85 g)0.14 g
67. 67Wild duck, meat and skin, rawPoultry Products · 3 oz (85 g)0.14 g
68. 68Chicken dark meat and skin, stewedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)0.14 g
69. 69Chicken dark meat and skin, roastedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (101 g)0.14 g
70. 70Turkey thigh, meat and skin, roastedPoultry Products · 3 oz (85 g)0.14 g
71. 71Cooked quailPoultry Products · 1 oz (28.4 g)0.14 g
72. 72Chicken wing, meat and skin, roastedPoultry Products · 3 oz (85 g)0.14 g
73. 73Frozen glazed BBQ chicken wings, heatedPoultry Products · 1 serving (96 g)0.14 g
74. 74Raw capon, wholePoultry Products · 3 oz (85 g)0.14 g
75. 75Raw capon, meat and skinPoultry Products · 3 oz (85 g)0.14 g
76. 76Cornish game hens, meat and skin, roastedPoultry Products · 3 oz (85 g)0.14 g
77. 77Stewed stewing chicken, with skinPoultry Products · 3 oz (85 g)0.14 g
78. 78Turkey wing, meat and skin, roastedPoultry Products · 3 oz (85 g)0.14 g
79. 79Smoked turkey wing, cooked, with skin, bone removedPoultry Products · 3 oz with bone, cooked (yield after bone removed) (85 g)0.14 g
80. 80Flour-fried chicken skinPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (33 g)0.14 g
81. 81Cooked dovePoultry Products · 1 cup, chopped or diced (140 g)0.13 g
82. 82Frozen chicken patty, uncookedPoultry Products · 3 oz (85 g)0.13 g
83. 83Turkey breast, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (146 g)0.13 g
84. 84Turkey dark meat, roasted, meat and skin, added solutionPoultry Products · 3 oz (85 g)0.13 g
85. 85Chicken thigh, roasted, meat and skin, added solutionPoultry Products · 3 oz (85 g)0.13 g
86. 86Turkey drumstick, meat and skin, roastedPoultry Products · 3 oz (85 g)0.13 g
87. 87Chicken back, meat and skin, stewedPoultry Products · 3 oz (85 g)0.13 g
88. 88Chicken breast, meat and skin, fried in batterPoultry Products · 3 oz (85 g)0.13 g
89. 89Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)0.13 g
90. 90Flour-fried chicken, meat and skinPoultry Products · 3 oz (85 g)0.13 g
91. 91Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)0.13 g
92. 92Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)0.13 g
93. 93Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)0.13 g
94. 94Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)0.13 g
95. 95Rotisserie chicken back, meat and skin, cookedPoultry Products · 1 serving (3 oz) (85 g)0.13 g
96. 96Rotisserie chicken wing, meat and skin, cookedPoultry Products · 1 serving (3 oz) (85 g)0.13 g
97. 97BBQ rotisserie chicken skinPoultry Products · 1 serving (85 g)0.12 g
98. 98Turkey dark meat, meat and skin, rawPoultry Products · 4 oz (113 g)0.12 g
99. 99Turkey drumstick, meat and skin, rawPoultry Products · 4 oz (113 g)0.12 g
100. 100Breaded chicken tenders, uncookedPoultry Products · 3 oz (85 g)0.12 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.