Foods high in Omega-3 ALA

Flaxseed oil tops the list with 6 g per 100 calories. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Flaxseed oilSalad dressings and vegetable oils6 g
2. 2Cold pressed flaxseed oilFats and Oils6 g
3. 3Flaxseed oil with sliced flaxseedFats and Oils5.6 g
4. 4FlaxseedNut and Seed Products4.3 g
5. 5Ground flaxseedNut and Seed Products3.8 g
6. 6Chia seedsNuts and seeds3.7 g
7. 7Chia seeds, driedNut and Seed Products3.7 g
8. 8Flax seedsNuts and seeds3.6 g
9. 9Radish sprouts, rawVegetables and Vegetable Products1.7 g
10. 10Hulled hemp seedsNut and Seed Products1.6 g
11. 11Butternuts, driedNut and Seed Products1.4 g
12. 12English walnutsNut and Seed Products1.4 g
13. 13Basil, rawNot included in a food category1.4 g
14. 14Walnuts, dry roasted, saltedNut and Seed Products1.3 g
15. 15Walnuts, excluding honey roastedNuts and seeds1.2 g
16. 16Uncle Sam CerealBreakfast Cereals1.2 g
17. 17Canned grape leavesVegetables and Vegetable Products1.2 g
18. 18Walnut oilFats and Oils1.2 g
19. 19Walnut oilSalad dressings and vegetable oils1.2 g
20. 20Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products1.1 g
21. 21Frozen spinach, cooked, no added fatSpinach1.1 g
22. 22Raw Chinese broccoliBroccoli1 g
23. 23Canola oilFats and Oils1 g
24. 24Kale, boiled, drained, unsaltedVegetables and Vegetable Products1 g
25. 25Honey roasted walnutsNuts and seeds0.98 g
26. 26Smart Balance Omega Plus light mayoFats and Oils0.96 g
27. 27Imitation mayonnaise, soybean, no cholesterolFats and Oils0.95 g
28. 28Boiled frozen kale, with saltVegetables and Vegetable Products0.93 g
29. 29Frozen kale, boiled, drained, without saltVegetables and Vegetable Products0.93 g
30. 30Grape leaves, rawVegetables and Vegetable Products0.92 g
31. 31KimchiVegetables and Vegetable Products0.91 g
32. 32KimchiOlives, pickles, pickled vegetables0.91 g
33. 33Pam cooking spray, originalFats and Oils0.91 g
34. 34Kale, fresh, cooked, no added fatOther dark green vegetables0.88 g
35. 35Kale, rawOther dark green vegetables0.88 g
36. 36Broccoli raab, rawBroccoli0.86 g
37. 37Canola Harvest Soft Spread, 80% fatFats and Oils0.85 g
38. 38Canola oilSalad dressings and vegetable oils0.83 g
39. 39Frozen spinach, cooked with oilSpinach0.82 g
40. 40MayonnaiseMayonnaise0.8 g
41. 41Ranch dressingSalad dressings and vegetable oils0.79 g
42. 42Salad dressingSalad dressings and vegetable oils0.79 g
43. 43Frozen spinach, cooked, fat addedSpinach0.79 g
44. 44Mayonnaise, regularFats and Oils0.78 g
45. 45Sandwich dressingMayonnaise0.78 g
46. 46Soybean oil, refined, industrialFats and Oils0.78 g
47. 47Wheat germ oilFats and Oils0.78 g
48. 48Wheat germ oilSalad dressings and vegetable oils0.78 g
49. 49Canned spinach, cooked, no added fatSpinach0.77 g
50. 50Canned spinach, regular pack, drained solidsVegetables and Vegetable Products0.77 g
51. 51Soybean oilFats and Oils0.77 g
52. 52Fry sauceMustard and other condiments0.76 g
53. 53Ranch dressingFats and Oils0.76 g
54. 54Frozen kale, cooked, no added fatOther dark green vegetables0.76 g
55. 55Sprouted alfalfa seeds, rawVegetables and Vegetable Products0.76 g
56. 56Raw alfalfa sproutsOther vegetables and combinations0.76 g
57. 57Boiled kale, with saltVegetables and Vegetable Products0.75 g
58. 58Fruit salad with citrus and dressingOther fruits and fruit salads0.75 g
59. 59Frozen spinach, cooked with butter or margarineSpinach0.74 g
60. 60Fruit salad with dressingOther fruits and fruit salads0.74 g
61. 61Refined soybean oilFats and Oils0.74 g
62. 62Soybean oilSalad dressings and vegetable oils0.74 g
63. 63Apple salad with dressingOther fruits and fruit salads0.73 g
64. 64Cauliflower, boiled, with saltVegetables and Vegetable Products0.73 g
65. 65Cauliflower, cooked, boiled, drained, without saltVegetables and Vegetable Products0.73 g
66. 66Canola oil with antifoaming agentFats and Oils0.72 g
67. 67No cholesterol mayonnaise dressingFats and Oils0.72 g
68. 68Canola oil for salads and light fryingFats and Oils0.72 g
69. 69Chinese broccoli, cookedBroccoli0.72 g
70. 70Horseradish sauceMustard and other condiments0.71 g
71. 71Caesar dressingSalad dressings and vegetable oils0.71 g
72. 72Regular Caesar dressingFats and Oils0.71 g
73. 73Bacon and tomato dressingSalad dressings and vegetable oils0.71 g
74. 74Bacon and tomato salad dressingFats and Oils0.71 g
75. 75Enova oil, 80% diglyceridesFats and Oils0.71 g
76. 76Margarine, regular, 80% fat, composite, tub, without saltFats and Oils0.71 g
77. 77Fresh kale, cooked, fat addedOther dark green vegetables0.7 g
78. 78Kale, cookedOther dark green vegetables0.7 g
79. 79Fruit salad with citrus and marshmallowsOther fruits and fruit salads0.69 g
80. 80Low sodium diet mayonnaiseFats and Oils0.69 g
81. 81Imitation mayonnaise, soybeanFats and Oils0.69 g
82. 82Vegan mayonnaiseMayonnaise0.69 g
83. 83Fruit salad with marshmallowsOther fruits and fruit salads0.69 g
84. 84French dressingSalad dressings and vegetable oils0.69 g
85. 85Regular peppercorn salad dressingFats and Oils0.68 g
86. 86Raw arugulaVegetables and Vegetable Products0.68 g
87. 87Arugula, rawLettuce and lettuce salads0.68 g
88. 88Reduced calorie Italian salad dressingFats and Oils0.68 g
89. 89Horseradish sauceSoups, Sauces, and Gravies0.68 g
90. 90Soybean lecithinFats and Oils0.67 g
91. 91Mustard oilFats and Oils0.67 g
92. 92Romaine lettuce, rawVegetables and Vegetable Products0.66 g
93. 93French dressing, regularFats and Oils0.66 g
94. 94Green sweet peppers, sauteedVegetables and Vegetable Products0.66 g
95. 95Creamy Italian dressingSalad dressings and vegetable oils0.66 g
96. 96Blue cheese dressingSalad dressings and vegetable oils0.66 g
97. 97Blue cheese dressingFats and Oils0.66 g
98. 98Canned green snap beans, no salt, drainedVegetables and Vegetable Products0.66 g
99. 99Green beans, canned, reduced sodium, cooked, no added fatString beans0.66 g
100. 100Margarine, regular, 80% fat, composite, tub, with saltFats and Oils0.66 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.