Alpha-linolenic acid (18:3) (omega-3) in Foods

List of foods with a high alpha-linolenic acid (18:3) (omega-3) content.

Food Amount
Flaxseed oil 53.37 g
Chia seeds 17.83 g
Canola oil 9.14 g
Hemp seed 8.68 g
Soybean oil 6.79 g
Mayonnaise 5.33 g
Black walnuts 2.68 g
Corn oil 1.16 g
Crackers 0.96 g
Multi-grain crackers 0.92 g
Oregano 0.62 g
Clove 0.59 g
Onion rings 0.58 g
Chili powder 0.52 g
Bacon fat 0.48 g
Chocolate cake 0.45 g
Mustard 0.37 g
Edamame 0.36 g
Naan 0.28 g
Poppy seeds 0.27 g
Tortilla 0.27 g
French fried potatoes 0.22 g
Ground ginger 0.22 g
Dry roasted pistachio nuts 0.21 g
Egg yolk powder 0.18 g
Navy beans 0.18 g
Cherimoya 0.16 g
Wheat bread 0.16 g
Black pepper 0.15 g
Whole-wheat bread 0.14 g
Hamburger (McDonald's) 0.13 g
Cream cheese 0.13 g
Swiss cheese 0.13 g
Milk chocolate 0.12 g
Pumpkin seed 0.12 g
Neufchatel cheese 0.12 g
Pine nuts 0.11 g
Avocado 0.11 g
Turkey meat 0.11 g
Queso Fresco cheese 0.10 g
Dark chocolate (60-69% cacao) 0.09 g
Dark chocolate (45-59% cacao) 0.09 g
Mamey sapote 0.08 g
Jackfruit 0.08 g
Kit Kat wafer bar 0.08 g
Turkey thigh 0.07 g
Beef tongue 0.07 g
Sweet yeast bread 0.07 g
Paratha 0.06 g
Pig's feet 0.06 g
Whole grain sorghum flour 0.06 g
Lobster 0.05 g
Tilapia 0.05 g
Millet flour 0.04 g
Chicken legs 0.04 g
Whole wheat pasta 0.04 g
Raw eggs 0.04 g
Dark chocolate (70-85% cacao) 0.03 g
Turkey liver 0.03 g
Pork chitterlings 0.03 g
Feijoa 0.03 g
Roasted peanuts 0.03 g
Chicken breast 0.02 g
Pasta 0.02 g
Green onions 0.02 g
Turkey breast 0.02 g
Turkey leg 0.02 g
Coconut oil 0.02 g
Brazil nuts 0.02 g
Canned corn 0.02 g
Beef liver 0.02 g
Pork stomach 0.02 g
Cauliflower 0.02 g
Sweet corn 0.01 g
Gluten-free brown rice pasta 0.01 g
Beef heart 0.01 g
Chicken livers 0.01 g
Beef kidney 0.01 g
Yogurt 0.01 g
Cinnamon 0.01 g
Long-grain brown rice 0.01 g
Crab 0.01 g
Lemon juice 0.01 g
Beef tripe 0.01 g
Milk (2% fat) 0.01 g
Parboiled brown rice 0.01 g
Cottage cheese 0.01 g
Kefir 0.01 g
Roasted almonds 0.01 g
Philadelphia cream cheese 0.01 g
Turmeric 0.00 g
Almonds 0.00 g
Tuna 0.00 g
Shrimp 0.00 g
Portabella mushrooms n/d
Morel mushrooms n/d
Espresso n/d
Cod n/d
Apricots n/d
Quince n/d
Amaranth grain n/d
Pineapple n/d
Mammy-apple n/d
Anchovy n/d
Oranges n/d
Orange juice n/d
Peanuts n/d
Watermelon n/d
Artichokes n/d
Cardoon n/d
Basil n/d
Eggplant n/d
Bamboo shoots n/d
Okra n/d
Bananas n/d
Dried bananas n/d
Lamb meat n/d
Acerola n/d
Sweet potato n/d
Raw sweet potato n/d
Powdered egg white n/d
Butterbur n/d
Pancakes n/d
Fava beans n/d
Broad beans n/d
Broad beans (raw) n/d
Turnip greens n/d
Beet greens n/d
Broccoli n/d
Chinese broccoli n/d
Cooked chinese broccoli n/d
Cooked broccoli n/d
Rapini n/d
Cooked rapini n/d
Rutabaga n/d
Brussels sprouts n/d
Cooked brussels sprouts n/d
Elderberry n/d
Beechnuts n/d
Bulgur n/d
Hard-boiled eggs n/d
Wasabi n/d
Sweet dessert wine n/d
Dry dessert wine n/d
Red table wine n/d
Rosé wine n/d
Table wine n/d
White table wine n/d
Grapes (red or green) n/d
Grapes (muscadine) n/d
Grape leaves n/d
Whiskey n/d
Cherry n/d
Vodka n/d
Wakame n/d
Wheat gluten n/d
Beef n/d
Beef brain n/d
Beef lungs n/d
Blueberries n/d
Pigeon peas n/d
Pink salmon n/d
Atlantic croaker n/d
Peas n/d
Green peas n/d
Pea sprouts n/d
Canned green peas n/d
Pomegranates n/d
Grapefruit n/d
Walnuts n/d
Buckwheat n/d
Raw buckwheat n/d
Jew's ear mushroom n/d
Shiitake mushrooms n/d
Oyster mushrooms n/d
Chanterelle mushrooms n/d
Maitake mushroom n/d
Enoki mushrooms n/d
Grouper n/d
Pear n/d
Guava n/d
Daikon n/d
Java plum n/d
Gin n/d
Durian n/d
Honeydew melon n/d
Blackberry n/d
Skittles n/d
Watercress n/d
Mutton tallow n/d
Beef tallow n/d
Goose fat n/d
Turkey fat n/d
Chicken fat n/d
Salmon oil n/d
Cod liver oil n/d
Sardine oil n/d
Lard n/d
Herring oil n/d
Duck fat n/d