Foods high in Omega-3 ALA

Flaxseed oil tops the list with 120 g per serving. 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 oils · 1 cup (224 g)120 g
2. 2Cold pressed flaxseed oilFats and Oils · 1 cup (218 g)116 g
3. 3Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)107 g
4. 4FlaxseedNut and Seed Products · 1 cup, whole (168 g)38.3 g
5. 5Flax seedsNuts and seeds · 1 cup (168 g)32.6 g
6. 6Chia seedsNuts and seeds · 1 cup (168 g)30 g
7. 7Walnut oilSalad dressings and vegetable oils · 1 cup (224 g)23.3 g
8. 8Walnut oilFats and Oils · 1 cup (218 g)22.7 g
9. 9Canola oilSalad dressings and vegetable oils · 1 cup (224 g)16.7 g
10. 10Wheat germ oilSalad dressings and vegetable oils · 1 cup (224 g)15.5 g
11. 11Soybean oil, refined, industrialFats and Oils · 1 cup (218 g)15.1 g
12. 12Wheat germ oilFats and Oils · 1 cup (218 g)15 g
13. 13Soybean oilSalad dressings and vegetable oils · 1 cup (224 g)14.8 g
14. 14Soybean oilFats and Oils · 1 cup (218 g)14.8 g
15. 15Refined soybean oilFats and Oils · 1 cup (218 g)14.3 g
16. 16Canola oil with antifoaming agentFats and Oils · 1 cup (218 g)13.9 g
17. 17Canola oil for salads and light fryingFats and Oils · 1 cup (218 g)13.8 g
18. 18Corn and canola oilFats and Oils · 1 cup (224 g)13 g
19. 19Mustard oilFats and Oils · 1 cup (218 g)12.9 g
20. 20MayonnaiseMayonnaise · 1 cup (220 g)12 g
21. 21No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)11.9 g
22. 22Mayonnaise, regularFats and Oils · 1 cup (220 g)11.7 g
23. 23Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)11.4 g
24. 24Soybean lecithinFats and Oils · 1 cup (218 g)11.2 g
25. 25Sandwich dressingMayonnaise · 1 cup (237 g)11 g
26. 26Walnuts, excluding honey roastedNuts and seeds · 1 cup (120 g)10.9 g
27. 27English walnutsNut and Seed Products · 1 cup, chopped (117 g)10.6 g
28. 28Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)10.6 g
29. 29Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)10.3 g
30. 30Vegetable oilSalad dressings and vegetable oils · 1 cup (224 g)9.8 g
31. 31Mayonnaise, soybean oil, without saltFats and Oils · 1 cup (220 g)9.2 g
32. 32Caesar dressingSalad dressings and vegetable oils · 1 cup (235 g)9.1 g
33. 33Salad dressingSalad dressings and vegetable oils · 1 cup (250 g)8.5 g
34. 34Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)8.4 g
35. 35Soybean and cottonseed shorteningFats and Oils · 1 cup (205 g)8.2 g
36. 36Ranch dressingSalad dressings and vegetable oils · 1 cup (240 g)8.2 g
37. 37Nuts in syrup toppingSweets · 1 cup (328 g)7.9 g
38. 38Honey roasted walnutsNuts and seeds · 1 cup (120 g)7.9 g
39. 39Blue cheese dressingSalad dressings and vegetable oils · 1 cup (245 g)7.8 g
40. 40Blue cheese dressingFats and Oils · 1 cup (245 g)7.8 g
41. 41Nuts and syrup toppingJams, syrups, toppings · 1 cup (320 g)7.7 g
42. 42French dressingSalad dressings and vegetable oils · 1 cup (250 g)7.2 g
43. 43Coleslaw dressingFats and Oils · 1 cup (289 g)7.1 g
44. 44French dressing, regularFats and Oils · 1 cup (250 g)7 g
45. 45Canola oilFats and Oils · 100 milliliter (90.9 g)6.8 g
46. 46Honey mustard dressingSalad dressings and vegetable oils · 1 cup (250 g)6.7 g
47. 47Avocado dressingSalad dressings and vegetable oils · 1 cup (245 g)6.7 g
48. 48Regular green goddess dressingFats and Oils · 1 cup (245 g)6.7 g
49. 49Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)6.6 g
50. 50Soybean, palm, cottonseed shorteningFats and Oils · 1 cup (205 g)6.5 g
51. 51Coleslaw dressingSalad dressings and vegetable oils · 1 cup (250 g)6.4 g
52. 52Oil or table fatMargarine · 1 cup (224 g)6.3 g
53. 5360% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)6.1 g
54. 5460% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)6.1 g
55. 55Soybean and cottonseed oilFats and Oils · 1 cup (218 g)6.1 g
56. 56Liquid butter replacementMargarine · 1 cup (224 g)6.1 g
57. 57Tub margarineMargarine · 1 cup (224 g)6.1 g
58. 5860% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)6.1 g
59. 5960% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)6.1 g
60. 60Soybean oilFats and Oils · 100 milliliter (91.3 g)6 g
61. 61Soybean oil and butter blendFats and Oils · 1 cup (227 g)6 g
62. 62Thousand Island dressingSalad dressings and vegetable oils · 1 cup (250 g)5.9 g
63. 63Low linolenic soybean oilFats and Oils · 1 cup (218 g)5.8 g
64. 64MargarineMargarine · 1 cup (224 g)5.7 g
65. 65Partially hydrogenated soybean oilFats and Oils · 1 cup (218 g)5.7 g
66. 66Bacon and tomato dressingSalad dressings and vegetable oils · 1 cup (240 g)5.5 g
67. 67Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)5.5 g
68. 68Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)5.5 g
69. 69Soybean shortening, industrial, liquidFats and Oils · 1 cup (218 g)5.4 g
70. 70Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)5.1 g
71. 71Chia seeds, driedNut and Seed Products · 1 oz (28.4 g)5.1 g
72. 72Tomatoseed oilFats and Oils · 1 cup (218 g)5 g
73. 73Mayonnaise, reduced-calorie or diet, cholesterol-freeFats and Oils · 1 cup (231 g)4.9 g
74. 74Tofu mayonnaiseFats and Oils · 1 cup (240 g)4.9 g
75. 75Sesame seed dressing, regularFats and Oils · 1 cup (245 g)4.9 g
76. 76Light margarineMargarine · 1 cup (224 g)4.9 g
77. 77High oleic canola oilFats and Oils · 1 cup (218 g)4.8 g
78. 78Sesame dressingSalad dressings and vegetable oils · 1 cup (235 g)4.7 g
79. 79Poppy seed dressingSalad dressings and vegetable oils · 1 cup (235 g)4.7 g
80. 8080% fat margarine, unsaltedFats and Oils · 1 cup (229 g)4.7 g
81. 81Sandwich spreadMayonnaise · 1 cup (245 g)4.7 g
82. 82Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)4.7 g
83. 8380% fat margarine, without saltFats and Oils · 1 cup (227 g)4.6 g
84. 84Stick margarineMargarine · 1 cup (224 g)4.6 g
85. 85Soybean shortening for cakesFats and Oils · 1 cup (205 g)4.5 g
86. 86Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)4.4 g
87. 87Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)4.4 g
88. 88Creamy Italian dressingSalad dressings and vegetable oils · 1 cup (240 g)4.3 g
89. 89Russian dressingSalad dressings and vegetable oils · 1 cup (245 g)4.3 g
90. 90Partially hydrogenated soybean oil, industrialFats and Oils · 1 cup (218 g)4.2 g
91. 91French dressing, home recipeFats and Oils · 1 cup (220 g)4.2 g
92. 92Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)4.1 g
93. 93Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)4 g
94. 94Light blue cheese dressingSalad dressings and vegetable oils · 1 cup (245 g)3.9 g
95. 95Oat oilFats and Oils · 1 cup (218 g)3.9 g
96. 96Light mayonnaiseMayonnaise · 1 cup (250 g)3.9 g
97. 97Vegetable shorteningFats and Oils · 1 cup (205 g)3.9 g
98. 98Imitation mayonnaise, soybeanFats and Oils · 1 cup (240 g)3.8 g
99. 99Partially hydrogenated soy oilFats and Oils · 1 cup (218 g)3.8 g
100. 100ShorteningMargarine · 1 cup (192 g)3.6 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.