RationTracker

Foods High in Omega-3 (ALA)

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Omega-3 (ALA): Flaxseed Oil, Chia Seeds, Hemp Seed and more
Per 100 g · USDA laboratory data · Fortified products and supplements excluded

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Key takeaways

  • Flaxseed Oil has the most omega-3 (ALA) per 100 g among whole foods, at 51.2 g.

Top Food Sources

  1. 1Flaxseed Oil51.2 g / 100 g
  2. 2Chia Seeds17.8 g / 100 g
  3. 3Hemp Seed8.68 g / 100 g
  4. 4Canola Oil8.3 g / 100 g
  5. 5Soybean Oil6.71 g / 100 g
  6. 6Corn & Canola Oil5.8 g / 100 g
  7. 7Vegetable Oil4.31 g / 100 g
  8. 8Corn Oil1.1 g / 100 g
  9. 9Turkey Skin0.67 g / 100 g
  10. 10Olive Oil0.63 g / 100 g
  11. 11Onion Rings (Fast Food)0.58 g / 100 g
  12. 12Pork Separable Fat0.49 g / 100 g
  13. 13Potatoes (Fast Food)0.44 g / 100 g
  14. 14Chicken Skin (Drumsticks And Thighs)0.42 g / 100 g
  15. 15Potato (Fast Food)0.41 g / 100 g
  16. 16Edamame0.36 g / 100 g
  17. 17Corn-Based Snacks0.35 g / 100 g
  18. 18Chicken Tenders Breaded0.34 g / 100 g
  19. 19Pork Composite Of Separable Fat0.34 g / 100 g
  20. 20Butter0.32 g / 100 g
  21. 21Peanut Oil0.32 g / 100 g
  22. 22Whipped Butter0.29 g / 100 g
  23. 23Fish Sticks0.24 g / 100 g
  24. 24Chicken Thighs0.23 g / 100 g
  25. 25Potato Puffs0.22 g / 100 g
Per 100 g — this nutrient has no general daily target to frame servings against. Fortified products, supplements, and spices are excluded.

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

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