Foods high in plant omega-3 (ALA)
The top 20 foods in our database by content per 100 g.
Daily target
1.1g
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Flaxseedtbsp (10 g): 2.3 g | 22.8 g | 2,073% | — |
| 2 | Chia seedstbsp (12 g): 2.1 g | 17.8 g | 1,618% | — |
| 3 | Walnutshandful (28 g): 2.5 g | 9.1 g | 825% | — |
| 4 | Soybeans | 1.3 g | 121% | 0.51 g |
| 5 | Hummustbsp (15 g): 0.11 g | 0.71 g | 65% | — |
| 6 | Tofu | 0.58 g | 53% | — |
| 7 | Sardines in oil | 0.5 g | 45% | — |
| 8 | Pork belly | 0.48 g | 44% | — |
| 9 | Ground lamb | 0.42 g | 38% | — |
| 10 | Gouda cheeseslice (20 g): 0.08 g | 0.39 g | 35% | — |
| 11 | Kale | 0.38 g | 35% | — |
| 12 | Sesame seedstbsp (9 g): 0.03 g | 0.38 g | 35% | — |
| 13 | Mozzarella | 0.37 g | 34% | — |
| 14 | Kidney beans | 0.36 g | 33% | 0.14 g |
| 15 | Unsalted buttertbsp (14.2 g): 0.05 g | 0.32 g | 29% | — |
| 16 | Parmesantbsp (5 g): 0.02 g | 0.3 g | 27% | — |
| 17 | Pistachioshandful (28 g): 0.08 g | 0.29 g | 26% | — |
| 18 | Black beans | 0.28 g | 25% | 0.11 g |
| 19 | Carp | 0.27 g | 25% | — |
| 20 | Feta (brynza) | 0.27 g | 25% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
This is plant omega-3 — alpha-linolenic acid (ALA). Omega-3 from fish, EPA and DHA, has its own page.
Plant sources
Plant foods that provide at least 10% of the daily target per 100 g.
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Flaxseedtbsp (10 g): 2.3 g | 22.8 g | 2,073% | — |
| 2 | Chia seedstbsp (12 g): 2.1 g | 17.8 g | 1,618% | — |
| 3 | Walnutshandful (28 g): 2.5 g | 9.1 g | 825% | — |
| 4 | Soybeans | 1.3 g | 121% | 0.51 g |
| 5 | Hummustbsp (15 g): 0.11 g | 0.71 g | 65% | — |
| 6 | Tofu | 0.58 g | 53% | — |
| 7 | Kale | 0.38 g | 35% | — |
| 8 | Sesame seedstbsp (9 g): 0.03 g | 0.38 g | 35% | — |
| 9 | Kidney beans | 0.36 g | 33% | 0.14 g |
| 10 | Pistachioshandful (28 g): 0.08 g | 0.29 g | 26% | — |
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Other nutrients
Data: USDA FoodData Central.