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Omega 3 ALA Food Sources

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Food NameCaloriesALA
Butter, salted717315
Cheese, cream342173
Cheese, neufchatel253117
Cheese, pasteurized process, American, fortified with vitamin D366137
Cheese food, pasteurized process, American, vitamin D fortified330121
Cream, sour, cultured19383
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D508
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D424
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D760
Egg, whole, raw, fresh14336
Egg, yolk, raw, frozen, pasteurized29994
Egg, yolk, raw, frozen, sugared, pasteurized30783
Egg, whole, dried605118
Egg, yolk, dried679182
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Omega 3 Fatty Acids

Omega-3 fatty acids (also called ω−3 fatty acids or n−3 fatty acids) are fats commonly found in marine and plant oils. They are polyunsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

They are considered essential fatty acids, meaning that they cannot be synthesized by the human body but are vital for normal metabolism.

Our Omega Fatty Acids Online Databases

We provide a most complete and easy to use online databases related to the omega fatty acids in English and in French:

List of Foods Highest in Omega 3 ALA

Omega 3 alpha-linolenic acid content is in grams per 100 grams of food weight.



Omega 3 ALA
Foods Rich in Omega 3 ALA (100 g)

53.4
Oil, flaxseed, cold pressed

48.9
Oil, flaxseed, contains added sliced flaxseed

17.8
Seeds, chia seeds, dried

9.1
Oil, canola

6.9
Oil, industrial, soy, refined, for woks and light frying

6.8
Oil, soybean, salad or cooking

6.5
USDA Commodity Food, oil, vegetable, soybean, refined

6.4
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying

6.3
Oil, industrial, canola for salads, woks and light frying

6.2
Oil, cooking and salad, ENOVA, 80% diglycerides

6.2
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)

6.0
USDA Commodity Food, oil, vegetable, low saturated fat

5.8
Oil, corn and canola

5.3
Salad dressing, mayonnaise, regular

4.7
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D

4.7
Margarine, regular, 80% fat, composite, tub, with salt

3.8
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry

3.4
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil

3.2
McDONALD'S, Creamy Ranch Sauce

3.2
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light

3.1
Salad dressing, ranch dressing, commercial, regular

2.9
Peanut butter with omega-3, creamy

2.9
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub

2.7
Oil, industrial, soy, low linolenic

2.7
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D

2.7
Margarine-like, vegetable oil spread, 60% fat, tub, with salt

2.6
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt

2.6
Margarine-like, margarine-butter blend, soybean oil and butter

2.5
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening


Omega 3 ALA
Foods Rich in Omega 3 ALA (100 g)

2.4
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy

2.4
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)

2.2
Oil, industrial, canola, high oleic

2.1
Margarine Spread, approximately 48% fat, tub

2.1
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)

2.0
Noodles, flat, crunchy, Chinese restaurant

2.0
Nuts, walnuts, black, dried

2.0
Margarine-like spread, BENECOL Light Spread

2.0
Margarine, regular, 80% fat, composite, stick, with salt

2.0
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D

2.0
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils

1.9
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables

1.9
Shortening, vegetable, household, composite

1.9
Spices, parsley, dried

1.8
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt

1.7
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D

1.7
Margarine-like, vegetable oil spread, 60% fat, stick, with salt

1.7
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor

1.6
Shortening, industrial, soy (partially hydrogenated ) and corn for frying

1.5
Salad dressing, mayonnaise, light

1.4
Salad dressing, italian dressing, commercial, regular

1.2
NABISCO, NABISCO RITZ Crackers

1.2
Oil, corn, industrial and retail, all purpose salad or cooking

1.2
Bread, pound cake type, pan de torta salvadoran

1.1
Crackers, wheat, regular

1.1
Margarine-like spread, SMART BALANCE Light Buttery Spread

1.1
Oil, industrial, soy, ultra low linolenic

1.0
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying


Omega 3 ALA
Foods Rich in Omega 3 ALA (100 g)

1.0
APPLEBEE'S, Double Crunch Shrimp

1.0
CRACKER BARREL, country fried shrimp platter

1.0
Muffins, blueberry, commercially prepared (Includes mini-muffins)

1.0
McDONALD'S, Spicy Buffalo Sauce

0.9
Cheese food, pasteurized process, American, imitation, without added vitamin D

0.9
Restaurant, family style, shrimp, breaded and fried

0.9
Crackers, standard snack-type, regular

0.9
DENNY'S, golden fried shrimp

0.9
DENNY'S, French fries

0.9
T.G.I. FRIDAY'S, French fries

0.9
Crackers, wheat, reduced fat

0.8
Restaurant, Chinese, general tso's chicken

0.8
Crackers, whole-wheat

0.8
Restaurant, family style, French fries

0.8
Restaurant, Chinese, sweet and sour pork

0.8
T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded

0.8
Restaurant, Chinese, sweet and sour chicken

0.8
WENDY'S, Chicken Nuggets

0.7
APPLEBEE'S, French fries

0.7
Crackers, cheese, regular

0.7
T.G.I. FRIDAY'S, chicken fingers, from kids' menu

0.7
Restaurant, family style, chicken fingers, from kid's menu

0.7
CRACKER BARREL, chicken tenderloin platter, fried, from kid's menu

0.7
CRACKER BARREL, farm raised catfish platter

0.7
DENNY'S, MOONS & STARS chicken nuggets, from kid's menu

0.7
Restaurant, Latino, bunuelos (fried yeast bread)

0.7
APPLEBEE'S, chicken fingers, from kids' menu

0.7
Turkey, skin from whole (light and dark), roasted

0.7
Turkey, enhanced, skin from whole, (light and dark), roasted

0.6
BURGER KING, Original Chicken Sandwich

0.6
KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Skin and Breading


Omega 3 ALA
Foods Rich in Omega 3 ALA (100 g)

0.6
WENDY'S, French Fries

0.6
Restaurant, Chinese, egg rolls, assorted

0.6
Potato salad with egg

0.6
Restaurant, Chinese, lemon chicken

0.6
Spices, oregano, dried

0.6
Fast foods, fish sandwich, with tartar sauce and cheese

0.6
McDONALD'S, FILET-O-FISH

0.6
Spices, cloves, ground

0.6
Turkey, enhanced, skin from whole (light and dark), raw

0.6
Turkey, skin from whole, (light and dark), raw

0.6
WEND'YS, Crispy Chicken Sandwich

0.6
DENNY'S, mozzarella cheese sticks

0.6
KENTUCKY FRIED CHICKEN, Popcorn Chicken

0.6
Fast foods, onion rings, breaded and fried

0.6
BURGER KING, Onion Rings

0.6
KENTUCKY FRIED CHICKEN, Coleslaw

0.6
Pork, fresh, separable fat, raw

0.5
Chicken, nuggets, white meat, precooked, frozen, not reheated

0.5
T.G.I. FRIDAY'S, fried mozzarella

0.5
Restaurant, family style, fried mozzarella sticks

0.5
Beans, navy, mature seeds, raw

0.5
Salad dressing, ranch dressing, reduced fat

0.5
Salad dressing, buttermilk, lite

0.5
Snacks, GENERAL MILLS, CHEX MIX, traditional flavor

0.5
Spices, chili powder

0.5
CRACKER BARREL, steak fries

0.5
Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise

0.5
APPLEBEE'S, mozzarella sticks

0.5
Fast foods, fish sandwich, with tartar sauce

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