Top 35 Foods Highest in Omega-3 ALA (Alpha-Linolenic Acid) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Omega-3 ALA (Alpha-Linolenic Acid) (g per 100g) with % Daily Value, calorie density, and macro ratios. 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) (USDA Per 100g Ranking)

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: Flax seeds (19.4 g per 100g).

Rank	USDA Food Item	Omega-3 ALA (Alpha-Linolenic Acid) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Flax seeds	19.4 g	100%	3.56 g	545 kcal · 18g P
#2	Chia seeds	17.8 g	100%	3.67 g	486 kcal · 16.5g P
#3	Blue or roquefort cheese dressing	3.2 g	100%	0.66 g	484 kcal · 1.37g P
#4	Avocado dressing	2.73 g	100%	0.639 g	427 kcal · 1.9g P
#5	Nuts, walnuts, black, dried	2.68 g	100%	0.432 g	619 kcal · 24.1g P
#6	Salad dressing, coleslaw	2.55 g	100%	0.631 g	404 kcal · 0.85g P
#7	Bacon and tomato dressing	2.3 g	100%	0.707 g	326 kcal · 1.8g P
#8	Salad dressing, bacon and tomato	2.3 g	100%	0.707 g	326 kcal · 1.8g P
#9	Spinach dip, regular	2.14 g	100%	0.62 g	345 kcal · 2.35g P
#10	Onion dip, regular	2.11 g	100%	0.61 g	346 kcal · 2.15g P
#11	Mayonnaise, made with tofu	2.04 g	100%	0.634 g	322 kcal · 5.95g P
#12	Tofu, dried-frozen (koyadofu)	2.02 g	100%	0.424 g	477 kcal · 52.5g P
#13	Cheese ball	2 g	100%	0.454 g	441 kcal · 17.9g P
#14	Spinach and artichoke dip	1.89 g	100%	0.575 g	329 kcal · 4.21g P
#15	Artichoke dip	1.84 g	100%	0.557 g	331 kcal · 3.86g P
#16	Blue or roquefort cheese dressing, light	1.6 g	100%	0.534 g	300 kcal · 1.44g P
#17	Soy flour, full-fat, roasted	1.46 g	91.1%	0.332 g	439 kcal · 38.1g P
#18	Soy flour, full-fat, raw	1.38 g	86.1%	0.318 g	434 kcal · 37.8g P
#19	Tofu, fried	1.35 g	84.1%	0.499 g	270 kcal · 18.8g P
#20	Apple salad with dressing	1.31 g	81.7%	0.726 g	180 kcal · 1.45g P
#21	Bread, pound cake type, pan de torta salvadoran	1.21 g	75.8%	0.311 g	390 kcal · 7.06g P
#22	Bread, nut	1.21 g	75.8%	0.301 g	403 kcal · 6.59g P
#23	Bread, cheese, toasted	1.21 g	75.3%	0.269 g	448 kcal · 11.4g P
#24	Snacks, shrimp cracker	1.17 g	72.9%	0.274 g	426 kcal · 7.14g P
#25	Chicken or turkey salad, made with mayonnaise	1.16 g	72.3%	0.492 g	235 kcal · 13.9g P
#26	Carrots, raw, salad with apples	1.15 g	72.1%	0.637 g	181 kcal · 0.85g P
#27	Beef salad	1.14 g	71.5%	0.438 g	261 kcal · 17.9g P
#28	Snacks, sweet potato chips, unsalted	1.14 g	71.5%	0.215 g	532 kcal · 2.94g P
#29	Ham or pork salad	1.14 g	71.4%	0.497 g	230 kcal · 13.3g P
#30	Carrots, raw, salad	1.13 g	70.7%	0.534 g	212 kcal · 1.25g P
#31	Crab salad	1.13 g	70.7%	0.602 g	188 kcal · 9.4g P
#32	Shrimp salad	1.13 g	70.7%	0.578 g	196 kcal · 10.7g P
#33	Tuna salad, made with mayonnaise	1.12 g	70%	0.577 g	194 kcal · 10.1g P
#34	Lobster salad	1.11 g	69.6%	0.595 g	187 kcal · 10.3g P
#35	Bacon, turkey, low sodium	1.1 g	68.9%	0.436 g	253 kcal · 13.3g P

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