Alpha-Linolenic Acid (ALA)
The essential plant-based omega-3 fat.
What is Alpha-Linolenic Acid (ALA)?
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.
Health benefits of Alpha-Linolenic Acid (ALA)
- An essential omega-3 fat that must come from food
- Supports heart health as part of a balanced diet
- Partly converted to the omega-3s EPA and DHA
- Comes packaged with fiber and nutrients in seeds and nuts
Top food sources of Alpha-Linolenic Acid (ALA)
See full rankingFlaxseed, chia seeds, walnuts, hemp seeds, canola and soybean oil. Values shown per 100 g.
Oil, flaxseed, cold pressed
53,368 mg
Oil, flaxseed, contains added sliced flaxseed
48,930 mg
Flaxseed, ground
19,420 mg
Seeds, chia seeds, dried
17,830 mg
Oil, canola
9,137 mg
Oil, industrial, soy, refined, for woks and light frying
6,912 mg
Oil, soybean, salad or cooking
6,789 mg
USDA Commodity Food, oil, vegetable, soybean, refined
6,537 mg
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying
6,397 mg
Oil, industrial, canola for salads, woks and light frying
6,340 mg
Oil, cooking and salad, ENOVA, 80% diglycerides
6,239 mg
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)
6,176 mg
How much Alpha-Linolenic Acid (ALA) do you need?
There is no FDA Daily Value; common guidance is about 1.1 g a day for women and 1.6 g for men.
Alpha-Linolenic Acid (ALA) deficiency
True deficiency is rare but can cause dry, scaly skin; plant-based eaters benefit from regular flax, chia or walnuts.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
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Frequently asked questions
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.
How much Alpha-Linolenic Acid (ALA) do I need per day?
There is no FDA Daily Value; common guidance is about 1.1 g a day for women and 1.6 g for men.
Which 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, Oil, canola.
What happens if I don't get enough Alpha-Linolenic Acid (ALA)?
True deficiency is rare but can cause dry, scaly skin; plant-based eaters benefit from regular flax, chia or walnuts.