Top 100 sources of α-linolenic acid (ALA) per calorie

Top 100 sources of α-linolenic acid (ALA) per calorie

α-linolenic acid is an omega 3 fatty acid and is not to be confused with α-lipoic acid and alpha lipoic acid.   This page is static, the most accurate and current top ALA sources can be found thru my database.

Top 100 plant sources of α-linolenic acid (ALA) per calorie

food name α-linolenic acid (ALA) per calorie calories
chia seeds,dried 0.036687 29.4
peanut butter w/ omega-3,creamy 0.004816 24.8
noodles,flat,crunchy,chinese restaurant 0.003866 50.4
squash,smmr,zucchini,incl skn,raw 0.003588 14
walnuts,black,dried 0.003246 25.7
frijoles rojos volteados (refried bns,red,canned) 0.002958 28.8
edamame,frz,prep 0.002934 11.2
squash,smmr,crookneck&straightneck,raw 0.002263 18.8
cherimoya,raw 0.00212 47.8
refried bns,cnd,vegetarian 0.00212 15.7
refried bns,cnd,fat-free 0.001937 14.8
peppers,jalapeno,raw 0.001724 31.9
beans,navy,mature seeds,raw 0.001596 15.1
beans,bkd,cnd,w/pork&swt sau 0.00145 21.3
refried bns,cnd,traditional style (includes usda commodity) 0.001418 16.8
beans,navy,mature seeds,ckd,bld,wo/salt 0.001264 17
beans,navy,mature seeds,ckd,bld,w/salt 0.001264 17
kiwifruit,gold,raw 0.001133 48.8
potato puffs,frz,unprep 0.001023 89.8
plantains,yel,fried,latino restaurant 0.000924 166.2
jackfruit,raw 0.000832 55.2
beans,kidney,red,mature seeds,cnd,sol & liquids 0.000815 15.5
onions,young grn,tops only 0.000778 27.8
feijoa,raw 0.000745 56.1
avocados,raw,all comm var 0.000694 80
plantains,grn,fried 0.000686 206
avocados,raw,california 0.000665 85.2
sapote,mamey,raw 0.000661 85.5
beans,bkd,cnd,pln or vegetarian 0.000543 19.8
beans,kidney,all types,mature seeds,cnd 0.000463 15.7
veggie burgers or soyburgers unprep 0.000458 11.3
beans,bkd,cnd,w/pork&tomato sau 0.000415 18.3
lemon juice,raw 0.000409 62.9
teff,unckd 0.000368 27.6
cauliflower,raw 0.00028 13
corn,swt,yel,cnd,whl kernel,drnd sol 0.000228 32.1
pumpkin&squash sd krnls,dried 0.000215 18.5
pumpkin&squash sd krnls,rstd,wo/salt 0.000193 19.2
pumpkin&squash sd krnls,rstd,w/salt 0.000193 19.2
spelt,unckd 0.000192 23.2
sorghum flr 0.000172 45.9
nuts,pine nuts,dried 0.000166 49.2
corn,swt,yel,raw 0.000163 26.3
spaghetti,ckd,enr,w/ salt 0.000153 27.1
spaghetti,ckd,unenr,w/ salt 0.000153 27.1
macaroni,cooked,enriched 0.000152 27.2
spaghetti,ckd,enr,wo/ salt 0.000152 27.2
macaroni,ckd,unenr 0.000152 27.2
spaghetti,ckd,unenr,wo/ salt 0.000152 27.2
noodles,egg,dry,enriched 0.000151 27.1
noodles,egg,dry,unenr 0.000151 27.1
kamut,unckd 0.000139 22.9
potatoes,french fr,stk fries,salt added in proc,frz,oven-htd 0.000138 59.1
mixed nuts,oil rstd,w/pnuts,wo/salt 0.000135 30.3
nuts,mxd nuts,oil rstd,w/ pnuts,w/ salt added 0.000135 30.3
nuts,mxd nuts,oil rstd,w/ pnuts,lightly salted 0.000135 30.3
potato puffs,frz,oven-heated 0.000132 92.7
potatoes,french fr,all types,salt added in proc,frz,unprep 0.000129 65.6
potatoes,french fr,all types,salt added in proc,frz,oven htd 0.000128 61.7
potatoes,french fr,stk fries,salt added in proc,frz,as prch 0.000128 60.7
sunflower sd krnls,oil rstd,wo/salt 0.000128 29.5
sunflower sd krnls,oil rstd,w/salt 0.000128 29.5
potatoes,fr fr,all types,salt not added in proc,frz,ovn-htd 0.000122 64.7
potatoes,french fr,shoestrng,salt added in proc,frz,oven-htd 0.000121 68.6
potatoes,french fr,shoestring,salt added in proc,frz,as prch 0.00012 69.3
potatoes,fr fr,all types,salt not added in proc,frz,as purch 0.00012 67
millet flr 0.000118 34.7
amaranth,unckd 0.000113 27.4
potatoes,fr fr,crnkl/reg cut,salt added in proc,frz,oven-htd 0.000108 66.1
potatoes,fr fr,crnkl or reg,salt added in proc,frz,as purch 9.2e-05 82.1
sunflower sd butter,wo/salt 8.1e-05 35.7
sunflower sd butter,w/salt 8.1e-05 35.7
potatoes,mshd,dehyd,flakes wo/milk,dry form 6.5e-05 42.4
macaroni,dry,enr 6.5e-05 28.5
spaghetti,dry,enriched 6.5e-05 28.5
spaghetti,dry,unenriched 6.5e-05 28.5
macaroni,dry,unenriched 6.5e-05 28.5
brazilnuts,dried,unblanched 2.6e-05 45.8

Top 100 animal sources of α-linolenic acid (ALA) per calorie

food name α-linolenic acid (ALA) per calorie calories
cheese food,imitation 0.003677 63
veal,australian,shank,hind,bone-in,ln,raw 0.00309 6
turkey,enhanced,skn from whl (light & dark),raw 0.001604 31
oyster,eastern,wild,ckd,moist heat 0.001598 8.9
turkey,skn from whl,(light & dark),raw 0.001501 31.4
turkey,enhanced,skn from whl,(light & dark),rstd 0.001457 20.4
turkey,skn from whl (light & dark),rstd 0.001431 19.2
fish portions&stks,frz,prehtd 0.001257 22.6
lamb,australian,ground,85% ln / 15% fat,raw 0.000976 14.9
turkey,enhanced,dk meat from whl,meat & skn,raw 0.000947 9.5
ground turkey,85% ln,15% fat,raw 0.000917 10.7
chicken,skn (drumsticks & thighs),raw 0.000902 45.9
pork,frsh,fat,raw 0.000892 68.3
chicken,skn (drumsticks & thighs),ckd,brsd 0.00086 30.3
turkey,whl,enhanced,meat & skn,raw 0.000848 8.3
ground turkey,93% ln,7% fat,patties,brld 0.000841 8
chicken,skn (drumsticks & thighs),ckd,rstd 0.000833 27.9
ground turkey,85% ln,15% fat,pan-broiled crumbles 0.000829 10.3
ground turkey,93% ln,7% fat,pan-broiled crumbles 0.000822 7.9
ground turkey,93% ln,7% fat,raw 0.000807 8
turkey,enhanced,dk meat from whl,meat & skn,ckd,rstd 0.000774 7.8
ground turkey,85% ln,15% fat,patties,brld 0.000767 9.6
salmon,sockeye,raw 0.000746 6.7
turkey from whl,enhanced,lt meat,meat & skn,raw 0.000735 7.3
salmon,atlantic,farmed,raw 0.000712 10.2
poultry food products, ground turkey, raw 0.000696 7.5
turkey,dk meat from whl,meat & skn,ckd,rstd 0.000684 7.6
turkey,dk meat,meat & skn,raw 0.000677 8.1
poultry food products, ground turkey, cooked 0.00067 7.4
pork,frsh,fat,ckd 0.000665 88.7
turkey,heart,all classes,raw 0.000664 8.4
chicken,broilers or fryers,thigh,meat&skn,raw 0.000653 13.5
turkey from whl,lt meat,meat & skn,raw 0.000652 7.3
turkey,whl,enhanced,meat & skn,rstd 0.000648 6.7
pork,frsh,enhanced,comp of fat,raw 0.00062 54.8
pork,frsh,enhanced,comp of fat,ckd 0.000619 58.2
chicken,broilers or fryers,skn only,ckd,rotisserie,original 0.000574 23
pork,cured,ham,fat,bnless,unhtd 0.000563 68.7
lobster,northern,ckd,moist heat 0.000562 4.7
pork,cured,bacon,unprep 0.000561 33
turkey,whl,meat & skn,ckd,rstd 0.000556 6.6
pork,ground,72% ln / 28% fat,ckd,pan-broiled 0.000536 16.7
pork,ground,72% ln / 28% fat,ckd,crumbles 0.000534 17.2
pork,cured,ham,fat,bnless,htd 0.000531 57.8
pork,ground,72% ln / 28% fat,raw 0.000519 21.1
chicken,broilers or fryers,thigh,meat&skn,ckd,rstd 0.000515 10.1
chicken,broilers or fryers,dk meat,thigh,meat & skn,ckd,brsd 0.000511 10.1
pork,frsh,shldr,arm picnic,ln&fat,raw 0.000508 10.3
cheese,cream 0.000506 57.7
turkey from whl,enhanced,lt meat,meat & skn,ckd,rstd 0.000503 5.9
chicken,broilers or fryers,drumstk,meat&skn,raw 0.000491 9
pork,frsh,leg (ham),shank half,ln&fat,raw 0.000482 9.7
pork,ground,84% ln / 16% fat,ckd,pan-broiled 0.000478 11.1
chicken,broilers or fryers,dk meat,drumstk,mt & skn,ckd,brsd 0.000471 8.2
pork,cured,bacon,pre-sliced,ckd,pan-fried 0.000471 13.8
veal,australian,fat,raw 0.00047 51.4
turkey,whl,meat & skn,raw 0.000468 6.5
cheese,neufchatel 0.000462 27.7
pork,frsh,shldr,arm picnic,ln&fat,ckd,brsd 0.00046 9.4
turkey,enhanced,dk meat,meat only,ckd,rstd 0.000456 6.1
catfish,channel,farmed,raw 0.000454 7.8
turkey from whl,lt meat,meat & skn,ckd,rstd 0.000452 6
pork,frsh,leg (ham),rump half,ln&fat,raw 0.000451 9
pork,frsh,backribs,ln&fat,ckd,rstd 0.000449 12.7
butter,with salt 0.000439 843.5
butter,without salt 0.000439 843.5
pork,frsh,backribs,ln&fat,raw 0.000438 11.7
beef,australian,grass-fed,ground,85% ln / 15% fat,raw 0.000436 13.2
pork,ground,84% ln / 16% fat,raw 0.000431 12.1
cream,sour,cultured 0.00043 93.2
chicken,ground,crumbles,ckd,pan-browned 0.000429 8.1
chicken,broilers or fryers,drumstk,meat&skn,ckd,rstd 0.000419 8.2
pork,cured,bacon,ckd,microwaved 0.000418 12.2
trout,rainbow,farmed,raw 0.000418 7.1
turkey,from whl,dk meat,ckd,rstd 0.000416 6.2
cheese,cream,low fat 0.000413 25.6
fish,salmon,sockeye,untreated,raw 0.000412 5.8
pork,ground,84% ln / 16% fat,ckd,crumbles 0.000408 10.8
beef,australian,grssfd,rnd,bttm rnd steak/roast,bnlss,ln,raw 0.000408 6.1
chicken,ground,raw 0.000399 8.2
pork,frsh,shldr,arm picnic,ln,ckd,brsd 0.000392 7.2
chicken,broiler,rotisserie,bbq,skin 0.000386 24.9
turkey,dk meat from whl,enhanced,meat only,raw 0.000386 5.9
fish,salmon,sockeye,untreated,ckd 0.000385 5.7
pork,cured,bacon,ckd,bkd 0.000383 15.3
veal,australian,shank,fore,bone-in,ln,raw 0.000382 6.1
pork,frsh,leg (ham),rump half,ln&fat,ckd,rstd 0.000378 7.7
beef,australian,grass-fed,external fat,raw 0.000375 45
cheese,past process,american,fort w/ vitamin d 0.000374 20.2
fish,salmon,pink,cnd,total can contents 0.000372 6.6
pork,cured,bacon,ckd,brld,pan-fried or rstd 0.00037 14.6
beef,grass-fed,ground,raw 0.00037 9.9
pork,cured,bacon,ckd,brld,pan-fried or rstd,red na 0.00037 14.6
cheese,past process,american,wo/ added vitamin d 0.000369 20.5
cheese fd,past process,american,vitamin d fort 0.000367 19.6
cheese fd,past process,american,wo/ added vitamin d 0.000367 19.6
chicken,broilers or fryers,thigh,meat only,ckd,rotisserie,or 0.000367 8.1
salmon,sockeye,cnd,total can contents 0.000366 7.4
beef,australian,grass-fed,seam fat,raw 0.000365 58.7
beef,australian,grssfd,loin,tndrln steak/roast,bnless,ln,raw 0.000362 6.6

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