Alpha-linolenic acid, the plant omega-3. Conversion to EPA and DHA in humans is limited.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
No FDA Daily Value is established for ala (omega-3), so no % DV is shown.
24 entries with a measured ala (omega-3) value, highest first.
Linum usitatissimum
Cold-pressed oil from flaxseed and the most concentrated common dietary source of the plant omega-3 ALA. Pressing leaves the…
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
Origanum vulgare
The dried leaf of Origanum vulgare, dominated by the phenols carvacrol and thymol. The USDA entry is per 100 g of dried leaf,…
Syzygium aromaticum
The dried flower buds of Syzygium aromaticum, one of the most aromatic spices in common use. The USDA entry is per 100 g of…
Capsicum annuum
Ground dried Capsicum annuum peppers, ranging from sweet to hot and sometimes smoked over oak. The USDA entry is per 100 g of the…
Cream churned until the fat globules coalesce and separate from the buttermilk, leaving a product that is overwhelmingly fat.…
Piper nigrum
The dried unripe fruit of the Piper nigrum vine, used whole or ground. The USDA entry is per 100 g of ground pepper, whereas a…
Salmo salar
The great majority of salmon sold worldwide, raised in sea pens on formulated feed. It is consistently fattier than wild salmon,…
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
Persea americana
A large single-seeded berry with dense, oily flesh, unusual among fruits for being mostly fat rather than carbohydrate. It ripens…
Bos taurus
Beef trimmings ground to a uniform texture and sold by lean-to-fat ratio, most commonly between 70% and 95% lean. The ratio is…
Gallus gallus domesticus
A complete package of protein, fat and micronutrients built to grow a chick, split between a protein-and-water white and a…
Oryza sativa
Rice with the bran and germ left intact, removing only the inedible hull. The USDA reference entry is for raw grain, and rice…
Gallus gallus domesticus
Dark leg meat, richer in myoglobin, fat and connective tissue than breast because these are the muscles the bird actually uses.…
Cocos nucifera
Fat extracted from coconut flesh, solid below about 24 degrees Celsius and dominated by saturated fatty acids, principally lauric…
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
Brassica oleracea var. botrytis
A cultivated Brassica oleracea grown for its dense head of undeveloped flower buds. Its mild flavour and low carbohydrate content…
Cinnamomum cassia / Cinnamomum verum
Dried inner bark from several Cinnamomum species. Almost all supermarket cinnamon is cassia, which contains far more coumarin…
Meleagris gallopavo
The white pectoral muscle of the domestic turkey, leaner and larger-grained than chicken breast. Fresh roasting joints and…
Sus scrofa domesticus
A small muscle running along the inside of the spine that does almost no work, making it the leanest and most tender cut on the…
A fresh, unripened cheese made by acidifying milk and draining the curd without pressing, leaving the loose grains in a little…
Bos taurus
The metabolic and storage organ of cattle, and consequently one of the most nutrient-concentrated foods in the human diet by a…
Milk fermented with kefir grains, a rubbery symbiotic matrix of bacteria and yeasts that is strained out and reused. The yeast…