Top 35 Foods Highest in Omega-3 ALA (Alpha-Linolenic Acid) Per 100 Calories (Nutrient Density)

Maximize Omega-3 ALA (Alpha-Linolenic Acid) (g) while staying in a calorie deficit: USDA foods ranked by Omega-3 ALA (Alpha-Linolenic Acid) delivered per 100 kcal of energy. Essential plant-derived omega-3 fatty acid found in chia, flax, hemp, and walnuts.

USDA Leaderboard: Top 35 Foods Highest in Omega-3 ALA (Alpha-Linolenic Acid) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Chia seeds (17.8 g per 100g).

Rank	USDA Food Item	Omega-3 ALA (Alpha-Linolenic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Chia seeds	17.8 g	100%	3.67 g	486 kcal · 16.5g P
#2	Flax seeds	19.4 g	100%	3.56 g	545 kcal · 18g P
#3	Radish seeds, sprouted, raw	0.722 g	45.1%	1.68 g	43 kcal · 3.81g P
#4	Basil, raw	0.316 g	19.7%	1.37 g	23 kcal · 3.15g P
#5	Broccoli, chinese, raw	0.271 g	16.9%	1.04 g	26 kcal · 1.2g P
#6	Grape leaves, raw	0.856 g	53.5%	0.92 g	93 kcal · 5.6g P
#7	Broccoli raab, raw	0.189 g	11.8%	0.859 g	22 kcal · 3.17g P
#8	Spinach, frozen, cooked with oil	0.486 g	30.4%	0.824 g	59 kcal · 3.88g P
#9	Broccoli raab, cooked	0.201 g	12.6%	0.804 g	25 kcal · 3.83g P
#10	Moose, meat, raw (Alaska Native)	0.8 g	50%	0.777 g	103 kcal · 22.3g P
#11	Spearmint, fresh	0.338 g	21.1%	0.768 g	44 kcal · 3.29g P
#12	Alfalfa seeds, sprouted, raw	0.175 g	10.9%	0.761 g	23 kcal · 3.99g P
#13	Alfalfa sprouts, raw	0.175 g	10.9%	0.761 g	23 kcal · 3.99g P
#14	Spinach, frozen, cooked with butter or margarine	0.394 g	24.6%	0.743 g	53 kcal · 3.9g P
#15	Apple salad with dressing	1.31 g	81.7%	0.726 g	180 kcal · 1.45g P
#16	Broccoli, Chinese, cooked	0.358 g	22.4%	0.716 g	50 kcal · 1.22g P
#17	Bacon and tomato dressing	2.3 g	100%	0.707 g	326 kcal · 1.8g P
#18	Salad dressing, bacon and tomato	2.3 g	100%	0.707 g	326 kcal · 1.8g P
#19	Kale, fresh, cooked, fat added	0.481 g	30.1%	0.697 g	69 kcal · 3.05g P
#20	Lettuce, arugula, raw	0.17 g	10.6%	0.68 g	25 kcal · 2.58g P
#21	Peppers, sweet, green, sauteed	0.77 g	48.1%	0.664 g	116 kcal · 0.78g P
#22	Blue or roquefort cheese dressing	3.2 g	100%	0.66 g	484 kcal · 1.37g P
#23	Avocado dressing	2.73 g	100%	0.639 g	427 kcal · 1.9g P
#24	Carrots, raw, salad with apples	1.15 g	72.1%	0.637 g	181 kcal · 0.85g P
#25	Mayonnaise, made with tofu	2.04 g	100%	0.634 g	322 kcal · 5.95g P
#26	Salad dressing, coleslaw	2.55 g	100%	0.631 g	404 kcal · 0.85g P
#27	Mustard, prepared, yellow	0.374 g	23.4%	0.623 g	60 kcal · 3.74g P
#28	Spinach dip, regular	2.14 g	100%	0.62 g	345 kcal · 2.35g P
#29	Kale, frozen, cooked, fat added	0.406 g	25.4%	0.615 g	66 kcal · 2.85g P
#30	Spinach, canned, cooked with oil	0.3 g	18.7%	0.612 g	49 kcal · 2.73g P
#31	Onion dip, regular	2.11 g	100%	0.61 g	346 kcal · 2.15g P
#32	Crab salad	1.13 g	70.7%	0.602 g	188 kcal · 9.4g P
#33	Lobster salad	1.11 g	69.6%	0.595 g	187 kcal · 10.3g P
#34	Peppers, sweet, red, sauteed	0.775 g	48.4%	0.583 g	133 kcal · 1.04g P
#35	Shrimp salad	1.13 g	70.7%	0.578 g	196 kcal · 10.7g P

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