Foods Highest in GLA (Gamma-Linolenic Acid)

1,038 foods ranked by GLA (Gamma-Linolenic Acid) per 100 g.

These are the foods highest in GLA (Gamma-Linolenic Acid), ranked by the amount per 100 g of the edible portion. Gamma-linolenic acid (GLA) is an omega-6 fatty acid that, unlike most omega-6s, the body can use to make anti-inflammatory compounds. It is found in evening primrose, borage and blackcurrant-seed oils, and is studied for skin conditions and inflammation.

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Values per 100 g.

Food	GLA
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)	0.59 g
Margarine, regular, 80% fat, composite, tub, with salt	0.35 g
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D	0.35 g
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil	0.17 g
Margarine, regular, 80% fat, composite, stick, with salt	0.08 g
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils	0.08 g
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	0.08 g
Chicken, broilers or fryers, skin only, cooked, rotisserie, original seasoning	0.06 g
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	0.06 g
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt	0.06 g
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	0.06 g
Bread, pound cake type, pan de torta salvadoran	0.06 g
Frijoles rojos volteados (Refried beans, red, canned)	0.05 g
Nuts, pine nuts, dried	0.05 g
Margarine-like, vegetable oil spread, 60% fat, stick, with salt	0.05 g
Beef sausage, fresh, cooked	0.05 g
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	0.05 g
Onion rings, breaded, par fried, frozen, prepared, heated in oven	0.05 g
Margarine-like, vegetable oil spread, 60% fat, tub, with salt	0.05 g
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	0.05 g
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	0.05 g
Chicken, skin (drumsticks and thighs), raw	0.04 g
Cheese food, pasteurized process, American, imitation, without added vitamin D	0.04 g
NABISCO, NABISCO RITZ Crackers	0.04 g
Peanuts, all types, oil-roasted, with salt	0.04 g
Bread, salvadoran sweet cheese (quesadilla salvadorena)	0.04 g
POPEYES, Fried Chicken, Mild, Skin and Breading	0.04 g
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	0.03 g
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled	0.03 g
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	0.03 g

Evening primrose, borage and blackcurrant-seed oils; small amounts in hemp and oats. Amounts are per 100 g of the edible portion; your serving may differ.

GLA (Gamma-Linolenic Acid) — frequently asked questions

What foods are highest in GLA (Gamma-Linolenic Acid)?

Per 100 g, some of the richest sources are Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils), Margarine, regular, 80% fat, composite, tub, with salt, Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D, Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil and Margarine, regular, 80% fat, composite, stick, with salt. See the full ranking above.

How much GLA (Gamma-Linolenic Acid) do I need a day?

There is no Daily Value. It is taken mainly as evening primrose or borage oil rather than from everyday foods.

What does GLA (Gamma-Linolenic Acid) do?

Gamma-linolenic acid (GLA) is an omega-6 fatty acid that, unlike most omega-6s, the body can use to make anti-inflammatory compounds. It is found in evening primrose, borage and blackcurrant-seed oils, and is studied for skin conditions and inflammation.

Foods Highest in GLA (Gamma-Linolenic Acid)

GLA (Gamma-Linolenic Acid) — frequently asked questions

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