All nutrients

Omega 3 (ALA)

Alpha-linolenic acid, the plant form of omega-3, found in walnuts, flaxseed and rapeseed oil. It is an essential fatty acid and contributes to the maintenance of normal blood cholesterol levels.

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of omega 3 (ALA)

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils53 foods measured

  1. 1Linseed oil53.3 g
  2. 2Walnut oil11.9 g
  3. 3Rapeseed oil7.54 g
  4. 4Soy oil6.89 g
  5. 5Wheat germ oil5.91 g
  6. 6Vegetable fat (margarine type), 60% fat, unsalted, sunflowerseed4.55 g
  7. 7Vegetable fat (margarine type), spreadable, 50-63% fat, light, lightly salted, rich in omega 34.25 g
  8. 8Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted, with plant sterols esters3.81 g

fruits, vegetables, legumes and nuts209 foods measured

  1. 1Flaxseed, brown21 g
  2. 2Seeds, chia, dried17.8 g
  3. 3Flaxseed16.7 g
  4. 4Walnut, dried, husked7.5 g
  5. 5Walnut, fresh3.77 g
  6. 6Soybean, whole grain1.29 g
  7. 7Flageolet bean, green, dried1.02 g
  8. 8Pecan nut1.01 g

miscellaneous82 foods measured

  1. 1Mayonnaise (70% fat and more), prepacked4.8 g
  2. 2Tartare sauce, prepacked4.53 g
  3. 3Soy lecithin4.01 g
  4. 4Sauce, pepper, condiment, dip, prepacked3.98 g
  5. 5Burgundy-style sauce, prepacked3.73 g
  6. 6Bearnaise sauce, prepacked3.7 g
  7. 7Salad dressing, prepacked3.31 g
  8. 8Mayonnaise, reduced fat or light mayonnaise, prepacked2.92 g

meat, egg and fish485 foods measured

  1. 1Taramasalata, prepacked4.32 g
  2. 2Rillettes, crab, prepacked1.18 g
  3. 3Horse, meat, raw1.01 g
  4. 4Rillettes, salmon, prepacked0.98 g
  5. 5Rillette, fish, prepacked0.93 g
  6. 6Mackerel, smoked0.83 g
  7. 7Lamb, cutlet, raw0.8 g
  8. 8Cod liver, raw0.79 g

sugar and confectionery149 foods measured

  1. 1Madeleine biscuit (cookie)1.8 g
  2. 2Chocolate soft cake, prepacked1.46 g
  3. 3Chocolate cake1.39 g
  4. 4Madeleine biscuit, with chocolate, prepacked1.19 g
  5. 5Brownie (chocolate cake)1.12 g
  6. 6Marble cake, prepacked1.01 g
  7. 7Muffin, with blueberry or chocolate0.99 g
  8. 8Pound cake, prepacked0.94 g

Other29 foods measured

  1. 1Soya flour1.51 g
  2. 2Thin-crust pizza shell, raw0.42 g
  3. 3Desert (average)0.37 g
  4. 4Puff pastry, cooked0.34 g
  5. 5Shortbread dough, cooked0.29 g
  6. 6Pizza base, cooked0.27 g
  7. 7Pastry, short crust, baked0.26 g
  8. 8Short crust pastry, raw0.18 g

milk and milk products181 foods measured

  1. 1Processed cheese with fresh cream cheese and walnuts0.87 g
  2. 2Plant-based spread-cheese type, with soybean, prepacked0.66 g
  3. 3Feta-type cheese from cow's milk, in oil and spices0.39 g
  4. 4Gruyere cheese, from cow's milk0.34 g
  5. 5Beaufort cheese, from cow's milk0.33 g
  6. 6Plant-based cheese, with cashew, prepacked0.31 g
  7. 7Feta or Feta-type cheese, 100% from ewe's milk0.3 g
  8. 8Abondance cheese, from cow's milk0.27 g

cereal products90 foods measured

  1. 1Bread, French bread, (baguette or ball), multigrain, from bakery0.47 g
  2. 2Bretzel0.45 g
  3. 3Rusk , slice, multigrain0.44 g
  4. 4Sandwich loaf, multigrain0.4 g
  5. 5Pop-corn or oil popped maize, salted0.4 g
  6. 6Brioche sandwich bread, prepacked0.37 g
  7. 7Sandwich loaf, crust less, prepacked0.26 g
  8. 8Corn tortilla wrap, to be filled0.22 g

beverages21 foods measured

  1. 1Soy drink, sweet, flavoured, enriched in calcium, prepacked0.13 g
  2. 2Soy drink, plain, prepacked0.12 g
  3. 3Soy drink, plain, fortified with calcium, prepacked0.12 g
  4. 4Soy drink, sweet, flavoured, with sugar, prepacked0.097 g
  5. 5Liqueur0.052 g
  6. 6Cocoa powder, without sugar, powder, instant0.04 g
  7. 7Coconut milk or coconut cream0.02 g
  8. 8Pineapple juice, reconstituted from a concentrate0.011 g

ice cream and sorbet15 foods measured

  1. 1Frozen dessert, puff pastry, to share0.1 g
  2. 2Ice cream, luxury, in cup0.08 g
  3. 3Ice cream, chocolate coated0.07 g
  4. 4Ice cream, cone (normal size)0.06 g
  5. 5Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce0.06 g
  6. 6Ice cream on stick, with chocolate coating0.057 g
  7. 7Ice cream or sorbet or ice pop, flavoured (average)0.053 g
  8. 8Ice cream, in box0.03 g

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.