Foods high in Omega-3 ALA

Butternuts, dried tops the list with 10.5 g per serving. Ranked from 11,749 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Butternuts, driedNut and Seed Products · 1 cup (120 g)10.5 g
  2. 2Nuts in syrup toppingSweets · 1 cup (328 g)7.9 g
  3. 3Flaxseed oilSalad dressings and vegetable oils · 1 tablespoon (14 g)7.5 g
  4. 4Cold pressed flaxseed oilFats and Oils · 1 tbsp (13.6 g)7.3 g
  5. 5Canola oilFats and Oils · 100 milliliter (90.9 g)6.8 g
  6. 6Flaxseed oil with sliced flaxseedFats and Oils · 1 tablespoon (13.7 g)6.7 g
  7. 7FlaxseedNut and Seed Products · 1 oz (28.3 g)6.5 g
  8. 8Soybean oilFats and Oils · 100 milliliter (91.3 g)6 g
  9. 9Ground flaxseedNut and Seed Products · 1 oz (28.3 g)5.5 g
  10. 10Flax seedsNuts and seeds · 1 oz (28.3 g)5.5 g
  11. 11Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)5.1 g
  12. 12Chia seeds, driedNut and Seed Products · 1 oz (28.4 g)5.1 g
  13. 13Chia seedsNuts and seeds · 1 oz (28.3 g)5 g
  14. 14Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)4.1 g
  15. 15Fruit salad with dressingOther fruits and fruit salads · 1 cup (188 g)3.4 g
  16. 16Fruit salad with citrus and dressingOther fruits and fruit salads · 1 cup (188 g)3.4 g
  17. 17Fruit salad with marshmallowsOther fruits and fruit salads · 1 cup (171 g)3 g
  18. 18Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)2.9 g
  19. 19Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)2.9 g
  20. 20Fruit salad with citrus and marshmallowsOther fruits and fruit salads · 1 cup (171 g)2.9 g
  21. 21Onion ringsRestaurant Foods · 1 serving (259 g)2.8 g
  22. 22Tuna salad, mayonnaiseSeafood mixed dishes · 1 cup (238 g)2.7 g
  23. 23Sandwich dressingMayonnaise · 1 dipping-size container (57 g)2.6 g
  24. 24Chicken or turkey salad, mayonnaisePoultry mixed dishes · 1 cup (226 g)2.6 g
  25. 25English walnutsNut and Seed Products · 1 oz (14 halves) (28.4 g)2.6 g
  26. 26Walnuts, excluding honey roastedNuts and seeds · 1 oz (28.4 g)2.6 g
  27. 27TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)2.5 g
  28. 28Soybeans, rawLegumes and Legume Products · 1 cup (186 g)2.5 g
  29. 29Hulled hemp seedsNut and Seed Products · 1 oz (28.3 g)2.5 g
  30. 30Tuna salad with eggSeafood mixed dishes · 1 cup (238 g)2.4 g
  31. 31Tuna salad with cheeseSeafood mixed dishes · 1 cup (238 g)2.4 g
  32. 32Imitation crab saladSeafood mixed dishes · 1 cup (208 g)2.4 g
  33. 33Meatless baconLegumes and Legume Products · 1 cup (144 g)2.4 g
  34. 34Chicken or turkey salad, eggPoultry mixed dishes · 1 cup (226 g)2.4 g
  35. 35Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)2.4 g
  36. 36Walnuts, dry roasted, saltedNut and Seed Products · 1 oz (28 g)2.4 g
  37. 37Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2.4 g
  38. 38Crab saladSeafood mixed dishes · 1 cup (208 g)2.4 g
  39. 39Seafood saladSeafood mixed dishes · 1 cup (208 g)2.3 g
  40. 40Restaurant potato saladMashed potatoes and white potato mixtures · 1 cup (275 g)2.3 g
  41. 41Salmon saladSeafood mixed dishes · 1 cup (208 g)2.3 g
  42. 42Chicken salad sandwich on whiteChicken fillet sandwiches · 1 large (270 g)2.3 g
  43. 43Potato salad, mayonnaiseMashed potatoes and white potato mixtures · 1 cup (275 g)2.2 g
  44. 44Tuna salad sandwich, white bun, cheeseSeafood sandwiches · 1 large (300 g)2.2 g
  45. 45Chicken salad sandwich on wheatChicken fillet sandwiches · 1 large (270 g)2.2 g
  46. 46Pea saladColeslaw, non-lettuce salads · 1 cup (214 g)2.2 g
  47. 47Tuna salad sandwich, white bunSeafood sandwiches · 1 large (270 g)2.2 g
  48. 48Tuna salad sandwich, wheat bun, cheeseSeafood sandwiches · 1 large (300 g)2.2 g
  49. 49Egg salad sandwich on white breadEgg/breakfast sandwiches · 1 large (270 g)2.2 g
  50. 50Tuna salad sandwich, wheat bunSeafood sandwiches · 1 large (270 g)2.1 g
  51. 51Chicken or turkey salad, nuts and fruitPoultry mixed dishes · 1 cup (226 g)2.1 g
  52. 52Egg salad sandwich on wheat breadEgg/breakfast sandwiches · 1 large (270 g)2.1 g
  53. 53Broccoli salad with cauliflower, cheese, bacon, dressingColeslaw, non-lettuce salads · 1 cup (154 g)2.1 g
  54. 54Beef saladMeat mixed dishes · 1 cup (182 g)2.1 g
  55. 55Ham or pork saladMeat mixed dishes · 1 cup (182 g)2.1 g
  56. 56Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)2.1 g
  57. 57Shrimp saladSeafood mixed dishes · 1 cup (182 g)2.1 g
  58. 58Sesame chickenStir-fry and soy-based sauce mixtures · 1 cup (252 g)2 g
  59. 59Restaurant potato salad with eggMashed potatoes and white potato mixtures · 1 cup (275 g)2 g
  60. 60Lobster saladSeafood mixed dishes · 1 cup (182 g)2 g
  61. 61Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)2 g
  62. 62Pea salad with cheeseColeslaw, non-lettuce salads · 1 cup (214 g)2 g
  63. 63Raw carrots, saladColeslaw, non-lettuce salads · 1 cup (175 g)2 g
  64. 64Raw carrots and apples, saladColeslaw, non-lettuce salads · 1 cup (171 g)2 g
  65. 65Sweet and sour chicken or turkeyStir-fry and soy-based sauce mixtures · 1 cup (252 g)1.9 g
  66. 66Sweet and sour chicken or turkey, no vegetablesStir-fry and soy-based sauce mixtures · 1 cup (252 g)1.9 g
  67. 67Denny's onion ringsRestaurant Foods · 1 serving (166 g)1.9 g
  68. 68Honey roasted walnutsNuts and seeds · 1 oz (28.4 g)1.9 g
  69. 69Apple salad with dressingOther fruits and fruit salads · 1 cup (137 g)1.8 g
  70. 70Tuna salad, creamy dressingSeafood mixed dishes · 1 cup (238 g)1.8 g
  71. 71Sweet and sour porkStir-fry and soy-based sauce mixtures · 1 cup (226 g)1.8 g
  72. 72Chicken or turkey salad, creamy dressingPoultry mixed dishes · 1 cup (226 g)1.8 g
  73. 73Subway tuna sub on white breadFast Foods · 6 inch sub (237 g)1.7 g
  74. 74Potato salad with egg, mayonnaiseMashed potatoes and white potato mixtures · 1 cup (275 g)1.7 g
  75. 75Caesar dressingSalad dressings and vegetable oils · 1 packet (44 g)1.7 g
  76. 76Hard soybean margarineFats and Oils · 1 stick (113 g)1.7 g
  77. 77TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)1.7 g
  78. 78Macaroni or pasta salad with mayonnaisePasta mixed dishes, excludes macaroni and cheese · 1 cup (204 g)1.6 g
  79. 79Tuna sub with lettuce and tomatoFast Foods · 6 inch sub (237 g)1.6 g
  80. 80TGI Friday's french friesRestaurant Foods · 1 serving (184 g)1.6 g
  81. 81Orange chickenStir-fry and soy-based sauce mixtures · 1 cup (252 g)1.6 g
  82. 82TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)1.6 g
  83. 83Potato salad, creamy dressingMashed potatoes and white potato mixtures · 1 cup (275 g)1.6 g
  84. 84Soybeans, cookedBeans, peas, legumes · 1 cup (185 g)1.6 g
  85. 85Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)1.5 g
  86. 86Chicken salad wrapChicken fillet sandwiches · 1 sandwich, any size (200 g)1.5 g
  87. 87Fruit salad with nondairy toppingOther fruits and fruit salads · 1 cup (175 g)1.5 g
  88. 88Fruit salad with whipped creamOther fruits and fruit salads · 1 cup (182 g)1.5 g
  89. 89Macaroni or pasta salad with eggPasta mixed dishes, excludes macaroni and cheese · 1 cup (204 g)1.5 g
  90. 90Ranch dressingSalad dressings and vegetable oils · 1 packet (44 g)1.5 g
  91. 91Salad dressingSalad dressings and vegetable oils · 1 packet (44 g)1.5 g
  92. 92Fruit salad with citrus and toppingOther fruits and fruit salads · 1 cup (175 g)1.5 g
  93. 93Tuna salad sandwich wrapSeafood sandwiches · 1 sandwich, any size (200 g)1.5 g
  94. 94Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)1.5 g
  95. 95Seven-layer saladVegetable dishes · 1 cup (119 g)1.5 g
  96. 96Fruit salad with citrus and creamOther fruits and fruit salads · 1 cup (182 g)1.5 g
  97. 97Ham salad sandwich on whiteDeli and cured meat sandwiches · 1 sandwich, any size (180 g)1.5 g
  98. 98Denny's chicken stripsRestaurant Foods · 1 serving (194 g)1.5 g
  99. 99Burger King Whopper, with cheeseFast Foods · 1 item (316 g)1.5 g
  100. 100Seafood salad sandwichSeafood sandwiches · 1 regular sandwich (180 g)1.5 g

More rankings

Foods high in saturated fatFoods high in monounsaturated fatFoods high in polyunsaturated fatFoods high in Omega-3 EPAFoods high in Omega-3 DHAFoods high in Omega-6 linoleic acidFoods high in cholesterol

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.