Highest Omega-3 (ALA) in Foods

Ranked by omega-3 (ala) content per 100g across all food categories.

All foods Grains Legumes Nuts & Seeds Vegetables
#1 53.4 g
Oil, flaxseed, cold pressed
Full nutrient profile
#2 48.9 g
Oil, flaxseed, contains added sliced flaxseed
Full nutrient profile
#3 19.4 g
Flaxseed, ground Nuts & Seeds
Full nutrient profile
# Food Category g / 100g
4 Seeds, chia seeds, dried Nuts & Seeds
17.8
5 Seeds, hemp seed, hulled Nuts & Seeds
8.7
6 Oil, canola
7.5
7 Oil, industrial, soy, refined, for woks and light frying
6.9
8 Oil, soybean, salad or cooking
6.8
9 Oil, vegetable, soybean, refined
6.5
10 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying
6.4
11 Oil, industrial, canola for salads, woks and light frying
6.3
12 Oil, cooking and salad, ENOVA, 80% diglycerides
6.2
13 Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)
6.2
14 Oil, corn and canola
5.8
15 Salad dressing, mayonnaise, regular
5.3
16 Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D
4.7
17 Margarine, regular, 80% fat, composite, tub, with salt
4.7
18 Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry
3.8
19 Sauce, horseradish
3.4
20 Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil
3.4
21 Salad dressing, ranch dressing, regular
3.3
22 Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light
3.2
23 Peanut butter with omega-3, creamy Legumes
2.9
24 Margarine, margarine-like vegetable oil spread, 67-70% fat, tub
2.9
25 Salad dressing, french dressing, commercial, regular
2.8
26 Oil, industrial, soy, low linolenic
2.7
27 Nuts, walnuts, black, dried Nuts & Seeds
2.7
28 Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D
2.7
29 Margarine-like, vegetable oil spread, 60% fat, tub, with salt
2.7
30 Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt
2.6
31 Margarine-like, margarine-butter blend, soybean oil and butter
2.6
32 Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening
2.5
33 Salad dressing, coleslaw
2.5
34 Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy
2.4
35 Margarine Spread, 40-49% fat, tub
2.4
36 Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)
2.4
37 Sauce, pesto, CLASSICO, basil pesto, ready-to-serve
2.3
38 Oil, industrial, canola, high oleic
2.2
39 Margarine, spread, 35-39% fat, tub
2.2
40 Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick
2.1
41 Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
2.1
42 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER Nuts & Seeds
2.0
43 Noodles, flat, crunchy, Chinese restaurant Grains
2.0
44 Margarine-like spread, BENECOL Light Spread
2.0
45 Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
2.0
46 Margarine, regular, 80% fat, composite, stick, with salt
2.0
47 Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
2.0
48 Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
1.9
49 Shortening, vegetable, household, composite
1.9
50 Spices, parsley, dried
1.9
Omega-3 (ALA) in foodsHighest Omega-3 (ALA) GrainsHighest Omega-3 (ALA) LegumesHighest Omega-3 (ALA) Nuts-and-seedsHighest Omega-3 (ALA) Vegetables
Omega-3 (ALA) in foods Per 100g · USDA FoodData Central