rationTracker

Foods High in Omega-3 (ALA)

ALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.

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Key takeaways

  • Oil Flaxseed has the most Omega-3 (ALA) per 100 g among whole foods, at 51.2 g.
  • Per 100 calories, Oil Flaxseed ranks first at 5.81 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Oil Flaxseed51.2 g / 100 g
  2. 2Flaxseed19.4 g / 100 g
  3. 3Seeds Chia Seeds17.8 g / 100 g
  4. 4Seeds Hemp Seed8.68 g / 100 g
  5. 5Oil Canola8.3 g / 100 g
  6. 6Oil Soybean6.71 g / 100 g
  7. 7Oil Corn And Canola5.8 g / 100 g
  8. 8Oil Vegetable4.31 g / 100 g
  9. 9Margarine 80% Fat4.07 g / 100 g
  10. 10Margarine-Like Spread Smart Balance Regular Buttery Spread With Flax Oil3.38 g / 100 g
  11. 11Margarine Regular3.32 g / 100 g
  12. 12Peanut Butter With Omega-3 Creamy2.93 g / 100 g
  13. 13Margarine Margarine-Like Vegetable Oil Spread2.92 g / 100 g
  14. 14Margarine-Like Margarine-Butter Blend2.64 g / 100 g
  15. 15Margarine-Like Spread Smart Balance Omega Plus Spread (With Plant Sterols & Fish Oil)2.39 g / 100 g
  16. 16Margarine Spread 40-49% Fat2.39 g / 100 g
  17. 17Margarine-Like Vegetable Oil Spread2.21 g / 100 g
  18. 18Margarine Spread2.2 g / 100 g
  19. 19Oil Industrial2.17 g / 100 g
  20. 20Margarine Margarine-Type Vegetable Oil Spread2.07 g / 100 g
  21. 21Noodles Flat2.01 g / 100 g
  22. 22Margarine-Like Spread Benecol Light Spread1.98 g / 100 g
  23. 23Shortening Vegetable1.88 g / 100 g
  24. 24Shortening Industrial1.37 g / 100 g
  25. 25Margarine Industrial1.36 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Oil Flaxseed5.81 g / 100 kcal
  2. 2Seeds Chia Seeds3.66 g / 100 kcal
  3. 3Flaxseed3.56 g / 100 kcal
  4. 4Oil Canola1.88 g / 100 kcal
  5. 5Seeds Hemp Seed1.57 g / 100 kcal
  6. 6Oil Soybean1.01 g / 100 kcal
  7. 7Oil Corn And Canola0.66 g / 100 kcal
  8. 8Margarine Spread0.63 g / 100 kcal
  9. 9Margarine Spread 40-49% Fat0.6 g / 100 kcal
  10. 10Margarine-Like Spread Smart Balance Regular Buttery Spread With Flax Oil0.58 g / 100 kcal
  11. 11Margarine 80% Fat0.56 g / 100 kcal
  12. 12Margarine-Like Spread Benecol Light Spread0.55 g / 100 kcal
  13. 13Margarine-Like Vegetable Oil Spread0.55 g / 100 kcal
  14. 14Oil Vegetable0.49 g / 100 kcal
  15. 15Margarine Margarine-Like Vegetable Oil Spread0.48 g / 100 kcal
  16. 16Peanut Butter With Omega-3 Creamy0.48 g / 100 kcal
  17. 17Edamame0.47 g / 100 kcal
  18. 18Margarine Regular0.46 g / 100 kcal
  19. 19Campbell's Cream Of Mushroom Soup0.44 g / 100 kcal
  20. 20Refried Beans Vegetarian0.42 g / 100 kcal
  21. 21Margarine-Like Spread Smart Balance Omega Plus Spread (With Plant Sterols & Fish Oil)0.4 g / 100 kcal
  22. 22Noodles Flat0.39 g / 100 kcal
  23. 23Margarine-Like Margarine-Butter Blend0.36 g / 100 kcal
  24. 24Margarine Margarine-Type Vegetable Oil Spread0.33 g / 100 kcal
  25. 25Margarine-Like Spread Smart Balance Light Buttery Spread0.33 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.