Foods high in plant omega-3 (ALA)
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 1.1 g. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Flaxseed | 22.8 g | 2,073% | — | tbsp (10 g): 2.3 g |
| Chia seeds | 17.8 g | 1,618% | — | tbsp (12 g): 2.1 g |
| Walnuts | 9.1 g | 825% | — | handful (28 g): 2.5 g |
| Soybeans | 1.3 g | 121% | 0.51 g | — |
| Hummus | 0.71 g | 65% | — | tbsp (15 g): 0.11 g |
| Tofu | 0.58 g | 53% | — | — |
| Sardines in oil | 0.5 g | 45% | — | — |
| Pork belly | 0.48 g | 44% | — | — |
| Ground lamb | 0.42 g | 38% | — | — |
| Gouda cheese | 0.39 g | 35% | — | slice (20 g): 0.08 g |
| Kale | 0.38 g | 35% | — | — |
| Sesame seeds | 0.38 g | 35% | — | tbsp (9 g): 0.03 g |
| Mozzarella | 0.37 g | 34% | — | — |
| Kidney beans | 0.36 g | 33% | 0.14 g | — |
| Unsalted butter | 0.32 g | 29% | — | tbsp (14.2 g): 0.05 g |
| Parmesan | 0.3 g | 27% | — | tbsp (5 g): 0.02 g |
| Pistachios | 0.29 g | 26% | — | handful (28 g): 0.08 g |
| Black beans | 0.28 g | 25% | 0.11 g | — |
| Carp | 0.27 g | 25% | — | — |
| 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 | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Flaxseed | 22.8 g | 2,073% | — | tbsp (10 g): 2.3 g |
| Chia seeds | 17.8 g | 1,618% | — | tbsp (12 g): 2.1 g |
| Walnuts | 9.1 g | 825% | — | handful (28 g): 2.5 g |
| Soybeans | 1.3 g | 121% | 0.51 g | — |
| Hummus | 0.71 g | 65% | — | tbsp (15 g): 0.11 g |
| Tofu | 0.58 g | 53% | — | — |
| Kale | 0.38 g | 35% | — | — |
| Sesame seeds | 0.38 g | 35% | — | tbsp (9 g): 0.03 g |
| Kidney beans | 0.36 g | 33% | 0.14 g | — |
| Pistachios | 0.29 g | 26% | — | handful (28 g): 0.08 g |
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.