Omega-3 (ALA) in Foods

Alpha-linolenic acid, the plant-based omega-3 fatty acid. Essential; must be obtained from diet.

Top animal source 3.4 g
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil > 99% of all foods
Top plant source 53.4 g
Oil, flaxseed, cold pressed > 99% of all foods

Check Omega-3 (ALA) Rankings

All foods Vegetables Nuts & Seeds Grains Legumes

Top Animal Sources

Food Omega-3 (ALA) (g) All foods
1 Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil
3.4
> 99%
2 Margarine-like, margarine-butter blend, soybean oil and butter
2.6
> 98%
3 Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)
2.4
> 98%

Top Plant Sources

Food Omega-3 (ALA) (g) All foods
4 Oil, flaxseed, cold pressed
53.4
> 99%
5 Oil, flaxseed, contains added sliced flaxseed
48.9
> 99%
6 Flaxseed, ground
19.4
> 99%
7 Seeds, chia seeds, dried
17.8
> 99%
8 Seeds, hemp seed, hulled
8.7
> 99%
9 Oil, canola
7.5
> 99%
10 Oil, industrial, soy, refined, for woks and light frying
6.9
> 99%
11 Oil, soybean, salad or cooking
6.8
> 99%
12 Oil, vegetable, soybean, refined
6.5
> 99%
13 Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying
6.4
> 99%
14 Oil, industrial, canola for salads, woks and light frying
6.3
> 99%
15 Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)
6.2
> 99%
16 Oil, corn and canola
5.8
> 99%
17 Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D
4.7
> 99%
18 Margarine, regular, 80% fat, composite, tub, with salt
4.7
> 99%
19 Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry
3.8
> 99%
20 Peanut butter with omega-3, creamy
2.9
> 99%
21 Margarine, margarine-like vegetable oil spread, 67-70% fat, tub
2.9
> 99%
22 Oil, industrial, soy, low linolenic
2.7
> 99%
23 Nuts, walnuts, black, dried
2.7
> 99%
24 Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D
2.7
> 99%
25 Margarine-like, vegetable oil spread, 60% fat, tub, with salt
2.7
> 99%
26 Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt
2.6
> 99%
27 Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening
2.5
> 98%
28 Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy
2.4
> 98%
29 Margarine Spread, 40-49% fat, tub
2.4
> 98%
30 Oil, industrial, canola, high oleic
2.2
> 98%
31 Margarine, spread, 35-39% fat, tub
2.2
> 98%
32 Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick
2.1
> 98%
33 Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)
2.1
> 98%
34 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER
2.0
> 98%
35 Noodles, flat, crunchy, Chinese restaurant
2.0
> 98%
36 Margarine-like spread, BENECOL Light Spread
2.0
> 98%
37 Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D
2.0
> 98%
38 Margarine, regular, 80% fat, composite, stick, with salt
2.0
> 98%
39 Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
2.0
> 98%
40 Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
1.9
> 98%
41 Shortening, vegetable, household, composite
1.9
> 98%
42 Spices, parsley, dried
1.9
> 97%

Other & Unclassified Foods

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Food Omega-3 (ALA) (g) All foods
43 Oil, cooking and salad, ENOVA, 80% diglycerides
6.2
> 99%
44 Salad dressing, mayonnaise, regular
5.3
> 99%
45 Sauce, horseradish
3.4
> 99%
46 Salad dressing, ranch dressing, regular
3.3
> 99%
47 Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light
3.2
> 99%
48 Salad dressing, french dressing, commercial, regular
2.8
> 99%
49 Salad dressing, coleslaw
2.5
> 98%
50 Sauce, pesto, CLASSICO, basil pesto, ready-to-serve
2.3
> 98%