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Food sources of Omega-3 (ALA)

These are the main sources of "Omega-3 (ALA)" in rank. The values are mean nutrient values per 100 grams of the edible portion, based on USDA (US Department of Agricultural) National Nutrient Database

# foods values  
1. Oil, flaxseed 53.368 g
2. Seeds, chia seeds, dried 17.830 g
3. Oil, canola 9.137 g
4. Seeds, hemp seed, hulled 8.684 g
5. Oil, industrial, soy, refined, for woks and light frying 6.912 g
6. Oil, soybean, salad or cooking 6.789 g
7. USDA Commodity Food, oil, vegetable, soybean, refined 6.537 g
8. Oil, industrial, canola for salads, woks and light frying 6.340 g
9. Oil, cooking and salad, ENOVA, 80% diglycerides 6.239 g
10. USDA Commodity Food, oil, vegetable, low saturated fat 5.960 g
11. Oil, corn and canola 5.798 g
12. Salad dressing, mayonnaise, regular 5.331 g
13. Margarine, regular, 80% fat, composite, tub, with salt 4.677 g
14. Sauce, horseradish 3.406 g
15. Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 3.385 g
16. Salad dressing, ranch dressing, regular 3.276 g
17. McDONALD'S, Creamy Ranch Sauce 3.235 g
18. Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light 3.188 g
19. Peanut butter with omega-3, creamy 2.928 g
20. Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 2.925 g
21. Oil, industrial, soy, low linolenic 2.678 g
22. Nuts, walnuts, black, dried 2.677 g
23. Margarine-like, vegetable oil spread, 60% fat, tub 2.669 g
24. Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 2.645 g
25. Margarine-like, margarine-butter blend, soybean oil and butter 2.638 g
26. Sauce, pesto, CLASSICO, basil pesto, ready-to-serve 2.293 g
27. Oil, industrial, canola, high oleic 2.200 g
28. Margarine Spread, approximately 48% fat, tub 2.121 g
29. Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 2.070 g
30. Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 2.017 g
31. Noodles, flat, crunchy, Chinese restaurant 2.014 g
32. Margarine-like spread, BENECOL Light Spread 1.976 g
33. Margarine, regular, 80% fat, composite, stick, with salt 1.957 g
34. Shortening, vegetable, household, composite 1.883 g
35. Spices, parsley, dried 1.860 g
36. Margarine-like, vegetable oil spread, 60% fat, stick, with salt 1.748 g
37. Sauce, pesto, ready-to-serve, shelf stable 1.747 g
38. Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour 1.739 g
39. UDI'S, Gluten Free, Whole Grain Dinner Rolls 1.739 g
40. Shortening, industrial, soy (partially hydrogenated ) and corn for frying 1.628 g
41. Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola 1.612 g
42. Salad dressing, mayonnaise, light 1.518 g
43. Crackers, standard snack-type, regular 1.485 g
44. Salad dressing, italian dressing, commercial, regular 1.434 g
45. Salad dressing, mayonnaise type, regular, with salt 1.358 g
46. DENNY'S, chicken nuggets, star shaped, from kid's menu 1.290 g
47. Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated 1.268 g
48. Sauce, pesto, ready-to-serve, refrigerated 1.268 g
49. Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve 1.202 g
50. T.G.I. FRIDAY'S, chicken fingers, from kids' menu 1.198 g