Linolenic acid (18:3) in Plant Products

List of plant products with a high linolenic acid (18:3) content.

Food	Amount
Flaxseed oil	53.37 g
Flaxseed	22.81 g
Chia seeds	17.83 g
Walnut oil	10.40 g
Hemp seed	10.02 g
Canola oil	9.14 g
Walnuts	9.08 g
Butternuts	8.72 g
Wheat germ oil	6.90 g
Soybean oil	6.79 g
Mustard oil	5.90 g
Mustard seed	3.79 g
Marjoram	3.23 g
Tarragon	2.96 g
Black walnuts	2.68 g
Oat oil	1.79 g
Beechnuts	1.70 g
Rice bran oil	1.60 g
Sisymbrium seeds	1.45 g
Saffron	1.24 g
Sage	1.23 g
Corn oil	1.16 g
Bay leaf	1.05 g
Pecans	0.99 g
Avocado oil	0.96 g
Grape leaves	0.86 g
Olive oil	0.76 g
Oregano	0.62 g
Onion rings	0.62 g
Soy beans	0.60 g
Clove	0.59 g
Tofu	0.53 g
Chili powder	0.53 g
Chocolate cake	0.48 g
Thyme	0.45 g
Soy bean sprouts	0.45 g
Peppermint	0.44 g
Hotdog	0.43 g
Rosemary	0.41 g
Mustard	0.37 g
Toasted sesame seeds	0.36 g
Edamame	0.36 g
Spearmint	0.34 g
Pinto beans sprouts	0.33 g
Soy-based protein powder	0.32 g
Basil	0.32 g
Rice bran	0.32 g
Sesame oil	0.30 g
Shea nut oil	0.30 g
Pistachio nuts	0.29 g
Sesame flour	0.28 g
Poppy seeds	0.27 g
Chinese broccoli	0.27 g
Sesame seeds	0.26 g
Extra-firm tofu	0.26 g
Cooked chinese broccoli	0.26 g
Tempeh	0.25 g
French fried potatoes	0.24 g
Ground ginger	0.22 g
Dry roasted pistachio nuts	0.21 g
Macadamia nuts	0.21 g
Palm oil	0.20 g
Cottonseed oil	0.20 g
Celery seed	0.20 g
Dry roasted macadamias	0.20 g
Soy protein isolate	0.20 g
Sunflower oil	0.19 g
Broad beans (raw)	0.19 g
Capers	0.18 g
Broad beans	0.18 g
Kale	0.18 g
Navy beans	0.18 g
Cumin seed	0.18 g
Alfalfa sprouts	0.18 g
Cooked brussels sprouts	0.17 g
Arugula	0.17 g
Kidney beans	0.17 g
Kidney bean sprouts	0.17 g
Wheat bran	0.17 g
Firm tofu	0.17 g
Cooked cauliflower	0.17 g
Pine nuts	0.16 g
Roasted cashews	0.16 g
Wheat bread	0.16 g
Cherimoya	0.16 g
Black pepper	0.15 g
Dill seed	0.15 g
Caraway seed	0.15 g
Oat flour	0.15 g
Whole-wheat bread	0.14 g
Hamburger (McDonald's)	0.14 g
Spinach	0.14 g
Kimchi	0.14 g
Pinto beans	0.14 g
Lupin beans	0.13 g
Cooked rapini	0.13 g
Dried bananas	0.13 g
Raspberries	0.13 g
Avocado	0.13 g
Soy meal	0.12 g
Oat bran	0.12 g
Cardamom	0.12 g
Pumpkin seed	0.12 g
Cooked broccoli	0.12 g
Blackberry juice	0.12 g
Rapini	0.11 g
Romaine lettuce	0.11 g
Guava	0.11 g
Collard greens	0.11 g
Rice bran bread	0.11 g
Black beans	0.11 g
Chickpeas	0.10 g
Grape seed oil	0.10 g
Cocoa butter	0.10 g
Brussels sprouts	0.10 g
Leeks	0.10 g
Pink beans	0.10 g
Barley malt flour	0.10 g
Wild rice	0.10 g
Blackberry	0.09 g
Zucchini	0.09 g
Cooked collard greens	0.09 g
Green olives	0.09 g
Cooked spinach	0.09 g
Green beans (snap beans)	0.09 g
Hazelnuts	0.09 g
Elderberry	0.09 g
Quinoa	0.09 g
Turnip greens	0.08 g
Turmeric	0.08 g
Rye flour	0.08 g
Butterhead lettuce	0.08 g
Cowpeas	0.08 g
Mamey sapote	0.08 g
Ground mace	0.08 g
Jackfruit	0.08 g
Rye crispbread	0.08 g
Raw buckwheat	0.08 g
Barley flour	0.08 g
Garden cress	0.08 g
Whole-wheat flour	0.07 g
Black currant	0.07 g
Buckwheat flour	0.07 g
Allspice	0.07 g
Dry roasted sunflower seeds	0.07 g
Rice flour	0.07 g
Cooked leek	0.07 g
Strawberry	0.07 g
Litchis	0.07 g
Cashew nuts	0.06 g
Pea sprouts	0.06 g
Whole grain sorghum flour	0.06 g
Sunflower seeds	0.06 g
Dry roasted hazelnuts	0.06 g
Halva	0.06 g
Rye bread	0.06 g
Loganberries	0.06 g
Blueberries	0.06 g
Lettuce	0.06 g
Chinese cabbage	0.06 g
Rutabaga	0.05 g
Chestnuts	0.05 g
Triticale flour	0.05 g
Whole grain corn flour	0.05 g
Horseradish	0.05 g
Iceberg lettuce	0.05 g
Mango	0.05 g
Red leaf lettuce	0.05 g
Lima beans	0.05 g
Pancakes	0.05 g
Wheat gluten	0.05 g
Kumquat	0.05 g
Papayas	0.05 g
Cantaloupe melon	0.05 g
Gooseberries	0.05 g
Red cabbage	0.05 g
Patty pan squash	0.05 g
Acerola	0.04 g
Cherry	0.04 g
Dandelion greens	0.04 g
Millet flour	0.04 g
Cooked chickpeas	0.04 g
Kiwifruit	0.04 g
Brown rice flour	0.04 g
Spirulina	0.04 g
Ripe olives	0.04 g
Turnips	0.04 g
Artichokes	0.04 g
Lentil sprouts	0.04 g
Lentils	0.04 g
Brazil nuts	0.04 g
Lamb's quarters	0.04 g
Chayote	0.04 g
Green peas	0.04 g
Potato starch	0.04 g
Red and white currants	0.04 g
Wheat bran bread	0.04 g
Ginger root	0.03 g
Honeydew melon	0.03 g
Mashed potatoes (milk and butter added)	0.03 g