Foods Highest in Alpha-Linolenic Acid (ALA)
1,222 foods ranked by Alpha-Linolenic Acid (ALA) per 100 g.
These are the foods highest in Alpha-Linolenic Acid (ALA), ranked by the amount per 100 g of the edible portion. Alpha-linolenic acid (ALA) is the plant form of omega-3 and one of the two essential fatty acids the body cannot make. The body can convert a small fraction of ALA into the longer-chain omega-3s EPA and DHA, though eating those directly from fish is more efficient.
Read the full Alpha-Linolenic Acid (ALA) guideValues per 100 g.
Flaxseed, chia seeds, walnuts, hemp seeds, canola and soybean oil. Amounts are per 100 g of the edible portion; your serving may differ.
Alpha-Linolenic Acid (ALA) — frequently asked questions
What foods are highest in Alpha-Linolenic Acid (ALA)?
Per 100 g, some of the richest sources are Oil, flaxseed, cold pressed, Oil, flaxseed, contains added sliced flaxseed, Flaxseed, ground, Seeds, chia seeds, dried and Oil, canola. See the full ranking above.
How much Alpha-Linolenic Acid (ALA) do I need a day?
There is no FDA Daily Value; common guidance is about 1.1 g a day for women and 1.6 g for men.
What does Alpha-Linolenic Acid (ALA) do?
Alpha-linolenic acid (ALA) is the plant form of omega-3 and one of the two essential fatty acids the body cannot make. The body can convert a small fraction of ALA into the longer-chain omega-3s EPA and DHA, though eating those directly from fish is more efficient.