NutriScrolls

Foods High in Alpha-Linolenic Acid (ALA)

Which foods have the most alpha-linolenic acid? Top of the list is Chia seeds at 5.05 g in 1 oz. Compare 118 foods per serving, per 100 g and per 100 kcal.

By · Updated · 3 sources

Editorial policy · How we use data

Foods high in alpha-linolenic acid

Per serving. No daily amount is set, so bars compare each food with the top food.

Per 100 g. No daily amount is set, so bars compare each food with the top food.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

Food labels have no Daily Value or Reference Intake for alpha-linolenic acid, so the % compares each food with the top food.

  1. 1.Chia seedsNuts and Seeds · per 1 oz (28 g)5.05 g
  2. 2.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)2.61 g
  3. 3.WalnutsNuts and Seeds · per 1 oz (28 g)2.57 g
  4. 4.FlaxseedsNuts and Seeds · per 1 tbsp (10 g)2.35 g
  5. 5.SoybeansBeans and Legumes · per 1 cup (172 g)1.03 g
  6. 6.Ground lambPoultry and Meats · per 4 oz (113 g)0.47 g
  7. 7.SardinesSeafood · per 1 can (92 g)0.46 g
  8. 8.Navy beansBeans and Legumes · per 1 cup (182 g)0.32 g
  9. 9.Kidney beansBeans and Legumes · per 1 cup (177 g)0.3 g
  10. 10.PecansNuts and Seeds · per 1 oz (28 g)0.28 g
  11. 11.Wild Atlantic SalmonSeafood · per 3 oz (85 g)0.25 g
  12. 12.Pinto beansBeans and Legumes · per 1 cup (171 g)0.23 g
  13. 13.Black beansBeans and Legumes · per 1 cup (172 g)0.18 g
  14. 14.MackerelSeafood · per 1 fillet (112 g)0.18 g
  15. 15.Cranberry beansBeans and Legumes · per 1 cup (177 g)0.16 g
  16. 16.RaspberriesFruits · per 1 cup (123 g)0.15 g
  17. 17.Great northern beansBeans and Legumes · per 1 cup (177 g)0.15 g
  18. 18.Farmed Atlantic SalmonSeafood · per 3 oz (85 g)0.13 g
  19. 19.Wild riceGrains · per ¼ cup (40 g)0.12 g
  20. 20.AvocadosFruits · per ½ avocado (101 g)0.11 g
  21. 21.Green beansBeans and Legumes · per 1 cup (125 g)0.11 g
  22. 22.QuinoaGrains · per ¼ cup (43 g)0.11 g
  23. 23.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)0.1 g
  24. 24.StrawberriesFruits · per 1 cup (152 g)0.1 g
  25. 25.Lima beansBeans and Legumes · per 1 cup (188 g)0.1 g
  1. 1.FlaxseedsNuts and Seeds22.8 g
  2. 2.Chia seedsNuts and Seeds17.8 g
  3. 3.WalnutsNuts and Seeds9.08 g
  4. 4.Hemp seedsNuts and Seeds8.68 g
  5. 5.PecansNuts and Seeds0.99 g
  6. 6.SoybeansBeans and Legumes0.6 g
  7. 7.SardinesSeafood0.5 g
  8. 8.ThymeHerbs and spices0.45 g
  9. 9.PeppermintHerbs and spices0.44 g
  10. 10.Ground lambPoultry and Meats0.42 g
  11. 11.RosemaryHerbs and spices0.41 g
  12. 12.KaleVegetables0.38 g
  13. 13.Sesame seedsNuts and Seeds0.38 g
  14. 14.BasilHerbs and spices0.32 g
  15. 15.Wild riceGrains0.3 g
  16. 16.Wild Atlantic SalmonSeafood0.3 g
  17. 17.Pistachio nutsNuts and Seeds0.29 g
  18. 18.QuinoaGrains0.26 g
  19. 19.Macadamia nutsNuts and Seeds0.21 g
  20. 20.Navy beansBeans and Legumes0.18 g
  21. 21.ArugulaVegetables0.17 g
  22. 22.Kidney beansBeans and Legumes0.17 g
  23. 23.MackerelSeafood0.16 g
  24. 24.Farmed Atlantic SalmonSeafood0.15 g
  25. 25.SpinachVegetables0.14 g
  1. 1.FlaxseedsNuts and Seeds4.27 g
  2. 2.Chia seedsNuts and Seeds3.67 g
  3. 3.Hemp seedsNuts and Seeds1.57 g
  4. 4.WalnutsNuts and Seeds1.39 g
  5. 5.BasilHerbs and spices1.37 g
  6. 6.KaleVegetables1.08 g
  7. 7.ArugulaVegetables0.68 g
  8. 8.PeppermintHerbs and spices0.62 g
  9. 9.SpinachVegetables0.6 g
  10. 10.ThymeHerbs and spices0.44 g
  11. 11.Bok choyVegetables0.42 g
  12. 12.Iceberg lettuceVegetables0.37 g
  13. 13.ZucchiniVegetables0.36 g
  14. 14.SoybeansBeans and Legumes0.35 g
  15. 15.RosemaryHerbs and spices0.32 g
  16. 16.Green beansBeans and Legumes0.25 g
  17. 17.RaspberriesFruits0.24 g
  18. 18.SardinesSeafood0.24 g
  19. 19.Garden cressVegetables0.24 g
  20. 20.Brussels sproutsVegetables0.23 g
  21. 21.Bell peppersVegetables0.22 g
  22. 22.Wild Atlantic SalmonSeafood0.21 g
  23. 23.StrawberriesFruits0.2 g
  24. 24.RadishesVegetables0.19 g
  25. 25.GuavaFruits0.16 g