Top 30 Foods That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
alpha-Linolenic acid, ALA (18:3 n-3) is an essential polyunsaturated and an omega 3 fatty acid.
You can find greater amounts of it in fats & oil, nut & seed, and sauce & gravy products such as
- Flaxseed Oil
- Chia Seeds
- Hemp Seed
- Canola Oil
- Soy Oil
- Soybean Oil
- Vegetable Oil
You can find a more detailed list of foods that contain alpha-Linolenic Acid, ALA (18:3 n-3) below.
Want to learn more about alpha-linolenic acid, ala (18:3 n-3)? Check out our article named What Is alpha-Linolenic Acid, ALA (18:3 n-3) & What Foods Can I Find It In?
Table of Contents
Top 30 Ranked Foods That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
Here's a list of the top 30 out of 1932 foods that contain alpha-Linolenic Acid, ALA (18:3 n-3). It's sorted from the food with the most amount to the food with the least amount.
By clicking on the food you'll get a list of all the nutrient content of that food.
Top 1 - 10 Foods That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
Click on a food to explore all of the nutrients it contains.
| Food | per 100g | per Oz | |
|---|---|---|---|
| 1. | Flaxseed Oil (Cold Pressed) | 53.37 g | 15.13 g |
| 2. | Flaxseed Oil (Contains Added Sliced Flaxseed) | 48.93 g | 13.87 g |
| 3. | Dried Chia Seeds | 17.83 g | 5.05 g |
| 4. | Hemp Seed (Hulled, Seeds) | 8.68 g | 2.46 g |
| 5. | Canola Oil | 7.45 g | 2.11 g |
| 6. | Soy Oil (Refined, For Woks & Light Frying, Industrial) | 6.91 g | 1.96 g |
| 7. | Soybean Oil (Salad Or Cooking) | 6.62 g | 1.88 g |
| 8. | Vegetable Oil (Soybean, Refined) | 6.54 g | 1.85 g |
| 9. | Canola Oil (With Antifoaming Agent, Principal Uses Salads, Woks & Light Frying, Industrial) | 6.4 g | 1.81 g |
| 10. | Canola Oil (For Salads, Woks & Light Frying, Industrial) | 6.34 g | 1.8 g |
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Top 11 - 20 Foods That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
Click on a food to explore all of the nutrients it contains.
| Food | per 100g | per Oz | |
|---|---|---|---|
| 11. | Enova Cooking & Salad Oil (80% Diglycerides) | 6.24 g | 1.77 g |
| 12. | Canola Harvest Margarine (80% Fat, Tub, Soft Spread, Canola, Palm & Palm Kernel Oils) | 6.18 g | 1.75 g |
| 13. | Corn & Canola Oil | 5.8 g | 1.64 g |
| 14. | Mayonnaise (Regular, Salad Dressing) | 5.33 g | 1.51 g |
| 15. | Margarine (With Salt, Regular, 80% Fat, Composite, Tub) | 4.68 g | 1.33 g |
| 16. | Margarine (With Salt, Regular, 80% Fat, Composite, Tub) | 4.68 g | 1.33 g |
| 17. | Soy Oil (Pourable Clear Fry, Partially Hydrogenated & Winterized Soy, Industrial) | 3.84 g | 1.09 g |
| 18. | Horseradish Sauce | 3.41 g | 965.58 mg |
| 19. | Smart Balance Margarine-Like Spread (Regular Buttery Spread With Flax Oil) | 3.39 g | 959.63 mg |
| 20. | Ranch Dressing (Regular, Salad Dressing) | 3.28 g | 928.73 mg |
Top 21 - 30 Foods That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
Click on a food to explore all of the nutrients it contains.
| Food | per 100g | per Oz | |
|---|---|---|---|
| 21. | Smart Balance Mayonnaise (Omega Plus Light, Salad Dressing, Light) | 3.19 g | 903.78 mg |
| 22. | Peanut Butter With Omega-3 (Creamy) | 2.93 g | 830.07 mg |
| 23. | Margarine-Like Spread (Vegetable Oil, Tub, 67-70% Fat) | 2.93 g | 829.22 mg |
| 24. | French Dressing (Regular, Commercial, Salad Dressing) | 2.78 g | 788.68 mg |
| 25. | Soy Oil (Low Linolenic, Industrial) | 2.68 g | 759.2 mg |
| 26. | Black Walnuts (Dried, Nuts) | 2.68 g | 758.92 mg |
| 27. | Margarine-Like (With Salt, Vegetable Oil Spread, 60% Fat, Tub) | 2.67 g | 756.65 mg |
| 28. | Margarine-Like (With Salt, Vegetable Oil Spread, 60% Fat, Tub) | 2.67 g | 756.65 mg |
| 29. | Margarine-Like Spread (With Salt, Vegetable Oi, 60% Fat, Stick/Tub/Bottle) | 2.65 g | 749.84 mg |
| 30. | Margarine-Like (Margarine-Butter Blend, Soybean Oil & Butter) | 2.64 g | 747.86 mg |
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Foods In Different Categories That Contain alpha-Linolenic Acid, ALA (18:3 n-3)
The categories below have foods that contain alpha-Linolenic Acid, ALA (18:3 n-3).
Select a category to show a ranked list of all the foods in that category with alpha-Linolenic Acid, ALA (18:3 n-3).
alpha-Linolenic Acid, ALA (18:3 n-3): Daily Recommended Intake Levels (DRI/DRV)
There are recommendations för daily intake of alpha-Linolenic Acid, ALA (18:3 n-3). These recommendations change from time to time as the research matures and we learn more about the effects of vitamins, minerals and other nutrients.
For the most up-to-date dietary intake recommendations we recommend you use one of these tools
- DRI Calculator at National Agricultural Library, US Department of Agriculture
- DRV Finder at EFSA (European Food Safety Authority)
Please be aware that these recommendations are designed to be beneficial for large parts of populations. They are not for each and every individual as every individual is unique and have their own requirements. Always consult with your health professional for your own individual levels.
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