Foods high in Omega-3 ALA

Potato pancakes tops the list with 0.86 g per 100 g. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Potato pancakesVegetables and Vegetable Products0.86 g
2. 2Breaded onion rings, par fried, frozen, oven heatedVegetables and Vegetable Products0.86 g
3. 3Grape leaves, rawVegetables and Vegetable Products0.86 g
4. 4Canned grape leavesVegetables and Vegetable Products0.84 g
5. 5Spirulina, driedVegetables and Vegetable Products0.82 g
6. 6Red sweet peppers, sauteedVegetables and Vegetable Products0.78 g
7. 7Green sweet peppers, sauteedVegetables and Vegetable Products0.77 g
8. 8Radish sprouts, rawVegetables and Vegetable Products0.72 g
9. 9Hash brown potatoes, refrigerated, pan-fried in canola oilVegetables and Vegetable Products0.72 g
10. 10Leeks, freeze-driedVegetables and Vegetable Products0.69 g
11. 11Yellow onions, sauteedVegetables and Vegetable Products0.66 g
12. 12Frozen edamame, preparedVegetables and Vegetable Products0.59 g
13. 13Sprouted soybeans, stir-friedVegetables and Vegetable Products0.47 g
14. 14Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products0.47 g
15. 15Sprouted soybeans, rawVegetables and Vegetable Products0.45 g
16. 16Kale, rawVegetables and Vegetable Products0.38 g
17. 17Green soybeans, rawVegetables and Vegetable Products0.38 g
18. 18Kale, boiled, drained, unsaltedVegetables and Vegetable Products0.37 g
19. 19Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products0.37 g
20. 20Potato salad, home-preparedVegetables and Vegetable Products0.37 g
21. 21Frozen hash browns, pan-fried in canola oilVegetables and Vegetable Products0.37 g
22. 22Green soybeans, boiled, with saltVegetables and Vegetable Products0.35 g
23. 23Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products0.35 g
24. 24Home-prepared hash brownsVegetables and Vegetable Products0.34 g
25. 25Boiled frozen kale, with saltVegetables and Vegetable Products0.34 g
26. 26Frozen kale, boiled, drained, without saltVegetables and Vegetable Products0.34 g
27. 27Pinto bean sprouts, rawVegetables and Vegetable Products0.33 g
28. 28Boiled kale, with saltVegetables and Vegetable Products0.33 g
29. 29Sweet Potatoes, french fried, frozen as packaged, salt added in processingVegetables and Vegetable Products0.3 g
30. 30Boiled sprouted navy beans, with saltVegetables and Vegetable Products0.3 g
31. 31Sprouted navy beans, boiled, no saltVegetables and Vegetable Products0.3 g
32. 32Sprouted soybeans, steamedVegetables and Vegetable Products0.3 g
33. 33Steamed sprouted soybeans, with saltVegetables and Vegetable Products0.3 g
34. 34Raw Chinese broccoliVegetables and Vegetable Products0.27 g
35. 35Sprouted navy beans, rawVegetables and Vegetable Products0.26 g
36. 36Chinese broccoli, cookedVegetables and Vegetable Products0.26 g
37. 37Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heatedVegetables and Vegetable Products0.22 g
38. 38Frozen potato o'brien, preparedVegetables and Vegetable Products0.22 g
39. 39Frozen potato puffs, unpreparedVegetables and Vegetable Products0.22 g
40. 40Frozen potato puffs, oven-heatedVegetables and Vegetable Products0.21 g
41. 41Oriental radishes, driedVegetables and Vegetable Products0.21 g
42. 42Broccoli raab, cookedVegetables and Vegetable Products0.2 g
43. 43Sprouted kidney beans, boiled, with saltVegetables and Vegetable Products0.19 g
44. 44Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without saltVegetables and Vegetable Products0.19 g
45. 45Immature broadbeans, rawVegetables and Vegetable Products0.19 g
46. 46Broccoli raab, rawVegetables and Vegetable Products0.19 g
47. 47Frozen pinto beans, unpreparedVegetables and Vegetable Products0.19 g
48. 48Broad beans, boiled, drained, saltedVegetables and Vegetable Products0.18 g
49. 49Immature broadbeans, boiled, drained, without saltVegetables and Vegetable Products0.18 g
50. 50Frozen hash browns, with butter sauce, preparedVegetables and Vegetable Products0.18 g
51. 51Canned spinach, regular pack, drained solidsVegetables and Vegetable Products0.18 g
52. 52Boiled frozen pinto beans, with saltVegetables and Vegetable Products0.18 g
53. 53Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products0.18 g
54. 54Sprouted alfalfa seeds, rawVegetables and Vegetable Products0.17 g
55. 55Brussels sprouts, boiled, with saltVegetables and Vegetable Products0.17 g
56. 56Boiled Brussels sprouts, drained, no saltVegetables and Vegetable Products0.17 g
57. 57Raw arugulaVegetables and Vegetable Products0.17 g
58. 58Sprouted kidney beans, rawVegetables and Vegetable Products0.17 g
59. 59Cauliflower, boiled, with saltVegetables and Vegetable Products0.17 g
60. 60Cauliflower, cooked, boiled, drained, without saltVegetables and Vegetable Products0.17 g
61. 61Dried ancho peppersVegetables and Vegetable Products0.16 g
62. 62Hubbard squash, baked, with saltVegetables and Vegetable Products0.16 g
63. 63Baked hubbard squash, no saltVegetables and Vegetable Products0.16 g
64. 64Frozen breaded onion rings, par-friedVegetables and Vegetable Products0.15 g
65. 65Spaghetti squash, rawVegetables and Vegetable Products0.15 g
66. 66Canned green snap beans, no salt, drainedVegetables and Vegetable Products0.14 g
67. 67Freeze-dried red sweet peppersVegetables and Vegetable Products0.14 g
68. 68Spinach, rawVegetables and Vegetable Products0.14 g
69. 69KimchiVegetables and Vegetable Products0.14 g
70. 70Lima beans, rawVegetables and Vegetable Products0.14 g
71. 71Frozen hash browns, with butter sauce, unpreparedVegetables and Vegetable Products0.14 g
72. 72Frozen Brussels sprouts, unpreparedVegetables and Vegetable Products0.13 g
73. 73Beans, snap, green, frozen, all styles, microwavedVegetables and Vegetable Products0.13 g
74. 74Green snap beans, canned, drainedVegetables and Vegetable Products0.13 g
75. 75Raw hubbard squashVegetables and Vegetable Products0.13 g
76. 76Broccoli florets, rawVegetables and Vegetable Products0.13 g
77. 77Broccoli leaves, rawVegetables and Vegetable Products0.13 g
78. 78Broccoli stalks, rawVegetables and Vegetable Products0.13 g
79. 79Frozen Brussels sprouts, boiled, with saltVegetables and Vegetable Products0.13 g
80. 80Brussels sprouts, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products0.13 g
81. 81Collards, frozen, boiled, drained, unsaltedVegetables and Vegetable Products0.13 g
82. 82Frozen broccoli spears, unpreparedVegetables and Vegetable Products0.13 g
83. 83Blackeye peas, frozenVegetables and Vegetable Products0.12 g
84. 84Sweet chowchow picklesVegetables and Vegetable Products0.12 g
85. 85Canned spinach, no salt addedVegetables and Vegetable Products0.12 g
86. 86Canned spinach, regular pack, solids and liquidsVegetables and Vegetable Products0.12 g
87. 87Tahitian taro, rawVegetables and Vegetable Products0.12 g
88. 88Boiled broccoli, with saltVegetables and Vegetable Products0.12 g
89. 89Boiled broccoli, drained, no saltVegetables and Vegetable Products0.12 g
90. 90Boiled frozen turnip greens, with saltVegetables and Vegetable Products0.12 g
91. 91Frozen turnip greens, boiled, drained, unsaltedVegetables and Vegetable Products0.12 g
92. 92Sprouted pinto beans, boiled, with saltVegetables and Vegetable Products0.12 g
93. 93Pinto bean sprouts, boiled, without saltVegetables and Vegetable Products0.12 g
94. 94Kale, frozen, unpreparedVegetables and Vegetable Products0.12 g
95. 95Frozen black-eyed peas, boiled, with saltVegetables and Vegetable Products0.12 g
96. 96Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products0.12 g
97. 97Turnip greens and turnips, frozen, cooked, boiled, drained, with saltVegetables and Vegetable Products0.11 g
98. 98Turnip greens and turnips, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products0.11 g
99. 99Romaine lettuce, rawVegetables and Vegetable Products0.11 g
100. 100Spinach souffléVegetables and Vegetable Products0.11 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.