Foods high in Omega-3 ALA

Nuts in syrup topping tops the list with 7.9 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Nuts in syrup toppingSweets · 1 cup (328 g)7.9 g
2. 2Soft fruit and nut squaresSweets · 3 pieces (42 g)0.55 g
3. 3Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)0.44 g
4. 4Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)0.41 g
5. 5Chocolate fudge with nuts, from recipeSweets · 1 oz (28.4 g)0.41 g
6. 6Rich chocolate ice creamSweets · 1 cup (148 g)0.37 g
7. 7Vanilla fudge with nutsSweets · 1 oz (28.4 g)0.36 g
8. 8Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)0.36 g
9. 9Creamy vanilla frosting, ready-to-eatSweets · 0.08 package (38 g)0.34 g
10. 10Rich vanilla ice creamSweets · 0.5 cup (107 g)0.24 g
11. 11Schiff Tiger's Milk BarSweets · 1 bar (35 g)0.21 g
12. 12Milk chocolateSweets · 1 cup chips (168 g)0.2 g
13. 13Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)0.17 g
14. 14French vanilla soft-serve ice creamSweets · 0.5 cup (4 fl oz) (86 g)0.15 g
15. 15Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)0.15 g
16. 16Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)0.15 g
17. 17No sugar jam and preserves, any flavorSweets · 1 cup (224 g)0.14 g
18. 18Praline, prepared from recipeSweets · 1 piece (39 g)0.14 g
19. 19Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.13 g
20. 20Banana pudding mix, with oilSweets · 1 package (3.12 oz) (88 g)0.12 g
21. 21Cream cheese flavor frosting, ready-to-eatSweets · 2 tbsp creamy (33 g)0.12 g
22. 22Banana pudding, dry mix, instant, with added oilSweets · 1 package (3.5 oz) (99 g)0.12 g
23. 23Vanilla ice creamSweets · 1 serving 1/2 cup (66 g)0.12 g
24. 24Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.12 g
25. 25Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)0.11 g
26. 26Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)0.1 g
27. 27Baked egg custardSweets · 0.5 cup (141 g)0.099 g
28. 28Apple crispSweets · 0.5 cup (141 g)0.097 g
29. 29Vanilla pudding, dry mix, prepared with whole milkSweets · 0.5 cup (140 g)0.094 g
30. 30Low-carb vanilla ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.093 g
31. 31Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)0.092 g
32. 32Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.091 g
33. 33Banana pudding, instant, with whole milkSweets · 0.5 cup (127 g)0.088 g
34. 34White chocolateSweets · 1 bar (3 oz) (85 g)0.088 g
35. 35Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.087 g
36. 36Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)0.087 g
37. 37Banana pudding, prepared with whole milkSweets · 0.5 cup (127 g)0.084 g
38. 38Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)0.083 g
39. 39Yogurt confectioner's coatingSweets · 1 cup chips (170 g)0.078 g
40. 40Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)0.074 g
41. 41Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.074 g
42. 42Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.074 g
43. 43Chocolate fudge syrupSweets · 1 cup (304 g)0.073 g
44. 44Sesame crunch candySweets · 1 oz (28.4 g)0.071 g
45. 45Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)0.071 g
46. 46Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.071 g
47. 47Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)0.07 g
48. 48Frozen novelties, ice cream type, chocolate or caramel covered, with nutsSweets · 1 bar (54 g)0.067 g
49. 49Milk chocolate coated raisinsSweets · 1 cup (180 g)0.067 g
50. 50Light chocolate ice cream, no sugar addedSweets · 1 serving 1/2 cup (72 g)0.066 g
51. 51Light vanilla ice creamSweets · 1 serving 1/2 cup (76 g)0.065 g
52. 52Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)0.062 g
53. 53Caramel flan, prepared with whole milkSweets · 0 cup (141 g)0.062 g
54. 54Milk chocolate coated peanutsSweets · 1 cup (149 g)0.06 g
55. 55Butterscotch confectioner's coatingSweets · 1 cup chips (170 g)0.058 g
56. 56Vanilla soft-serve frozen yogurtSweets · 0.5 cup (72 g)0.058 g
57. 57Flavored frozen yogurtSweets · 1 cup (174 g)0.057 g
58. 58Nestle 100 Grand barSweets · 1 serving 1.5 oz bar (43 g)0.055 g
59. 59Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)0.054 g
60. 60Tapioca pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)0.054 g
61. 61Rice pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)0.052 g
62. 62Coconut-nut frosting, ready-to-eatSweets · 0.08 package (38 g)0.051 g
63. 63Chocolate frozen yogurtSweets · 1 cup (174 g)0.05 g
64. 64Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)0.05 g
65. 65Light chocolate ice creamSweets · 1 serving (68 g)0.05 g
66. 66Reese's Pieces candySweets · 1 package 1.63 oz (46 g)0.05 g
67. 675th Avenue Candy BarSweets · 1 bar 2 oz (56 g)0.047 g
68. 68Frozen novelties, ice cream type, sundae, prepackagedSweets · 1 serving (74 g)0.047 g
69. 69Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)0.044 g
70. 70Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)0.044 g
71. 71Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)0.042 g
72. 72M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)0.042 g
73. 73Chocolate creamy frosting, dry mix, prepared with margarineSweets · 2 tablespoon (33 g)0.04 g
74. 74Vanilla creamy frosting, dry mix, prepared with margarineSweets · 2 tablespoon (33 g)0.04 g
75. 75Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.04 g
76. 76Banana pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.04 g
77. 77Creamy chocolate frosting, ready-to-eatSweets · 2 tbsp creamy (41 g)0.039 g
78. 78Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)0.037 g
79. 79Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.037 g
80. 80Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.036 g
81. 81Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)0.035 g
82. 82Light vanilla soft-serve ice creamSweets · 1 serving 1/2 cup (88 g)0.035 g
83. 83Fruit leather, piecesSweets · 1 oz (28.4 g)0.034 g
84. 84Lemon pudding mix, with oilSweets · 1 package (3 oz) (85 g)0.034 g
85. 85Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.034 g
86. 86Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.034 g
87. 87Vanilla pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)0.033 g
88. 88Glaze frosting, prepared from recipeSweets · 1 recipe yield (327 g)0.033 g
89. 89Kit Kat wafer barSweets · 1 bar (1.5 oz) (42 g)0.032 g
90. 90M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.031 g
91. 91Tapioca pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.031 g
92. 92Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.029 g
93. 93Hershey's Skor toffee barSweets · 1 bar 1.4 oz (39 g)0.029 g
94. 94Snickers BarSweets · 1 bar (2 oz) (57 g)0.027 g
95. 95Unsweetened carob candySweets · 1 bar (3 oz) (87 g)0.027 g
96. 96Vanilla pudding mix, regular, with oilSweets · 1 package (3.12 oz) (88 g)0.026 g
97. 97Fruit leather, rollsSweets · 1 large (21 g)0.025 g
98. 98Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)0.025 g
99. 99Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)0.024 g
100. 100Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)0.024 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.