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Omega-3 ALA

- PUFA 18:3

Foods rich in Omega-3 ALA

The body shop camomile cleansing oil

Oil, canola

Omega-3 ALA: 9.14 g
Energy: 884 kcal
Protein: 0 kcal
Fat: 400 kcal
Carbs: 0 kcal

Spaghetti with tomato sauce

Sauce, horseradish

Omega-3 ALA: 3.58 g
Energy: 503 kcal
Protein: 4.36 kcal
Fat: 204 kcal
Carbs: 40 kcal

A bowl of crackers on a wooden table

Crackers, multigrain

Omega-3 ALA: 1.36 g
Energy: 482 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 270 kcal

Bread with cheese on black plate

Bread, cheese

Omega-3 ALA: 1.1 g
Energy: 408 kcal
Protein: 42 kcal
Fat: 83 kcal
Carbs: 179 kcal

Lard

Omega-3 ALA: 1 g
Energy: 902 kcal
Protein: 0 kcal
Fat: 400 kcal
Carbs: 0 kcal

A stack of crackers sitting on top of a white box

Crackers, wheat, reduced fat

Omega-3 ALA: 0.87 g
Energy: 444 kcal
Protein: 37 kcal
Fat: 53 kcal
Carbs: 286 kcal

Pancakes with orange and blueberry on plate

Potato pancakes

Omega-3 ALA: 0.86 g
Energy: 268 kcal
Protein: 24 kcal
Fat: 59 kcal
Carbs: 111 kcal

A white plate topped with onion rings and ketchup

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Omega-3 ALA: 0.84 g
Energy: 276 kcal
Protein: 17 kcal
Fat: 57 kcal
Carbs: 135 kcal

A person is dipping cheese on a grilled cheese sandwich

Cheese, fontina

Omega-3 ALA: 0.79 g
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Brown and black bread on black ceramic plate

Restaurant, Chinese, sweet and sour pork

Omega-3 ALA: 0.79 g
Energy: 270 kcal
Protein: 36 kcal
Fat: 63 kcal
Carbs: 93 kcal

Natto

Omega-3 ALA: 0.73 g
Energy: 211 kcal
Protein: 78 kcal
Fat: 44 kcal
Carbs: 51 kcal

Hummus, commercial

Omega-3 ALA: 0.73 g
Energy: 237 kcal
Protein: 31 kcal
Fat: 71 kcal
Carbs: 60 kcal

Potato salad with egg

Omega-3 ALA: 0.63 g
Energy: 157 kcal
Protein: 7.84 kcal
Fat: 38 kcal
Carbs: 65 kcal

Chicken, meatless, breaded, fried

Omega-3 ALA: 0.54 g
Energy: 234 kcal
Protein: 85 kcal
Fat: 51 kcal
Carbs: 34 kcal

Cheese, gruyere

Omega-3 ALA: 0.43 g
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Crackers, cheese, whole grain

Omega-3 ALA: 0.42 g
Energy: 412 kcal
Protein: 38 kcal
Fat: 64 kcal
Carbs: 229 kcal

Miso

Omega-3 ALA: 0.41 g
Energy: 198 kcal
Protein: 51 kcal
Fat: 24 kcal
Carbs: 101 kcal

Bread, cinnamon

Omega-3 ALA: 0.4 g
Energy: 253 kcal
Protein: 28 kcal
Fat: 21 kcal
Carbs: 178 kcal

Kale, raw

Omega-3 ALA: 0.38 g
Energy: 35 kcal
Protein: 12 kcal
Fat: 5.96 kcal
Carbs: 18 kcal

Mustard, prepared, yellow

Omega-3 ALA: 0.37 g
Energy: 60 kcal
Protein: 15 kcal
Fat: 13 kcal
Carbs: 23 kcal

Cookie, butter or sugar, with chocolate icing or filling

Omega-3 ALA: 0.36 g
Energy: 503 kcal
Protein: 16 kcal
Fat: 94 kcal
Carbs: 275 kcal

Kale, frozen, cooked, boiled, drained, without salt

Omega-3 ALA: 0.34 g
Energy: 36 kcal
Protein: 12 kcal
Fat: 4.84 kcal
Carbs: 21 kcal

Crackers, milk

Omega-3 ALA: 0.33 g
Energy: 446 kcal
Protein: 30 kcal
Fat: 55 kcal
Carbs: 287 kcal

Cheese, Mexican blend

Omega-3 ALA: 0.33 g
Energy: 384 kcal
Protein: 94 kcal
Fat: 129 kcal
Carbs: 0.52 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Omega-3 ALA: 0.33 g
Energy: 229 kcal
Protein: 22 kcal
Fat: 36 kcal
Carbs: 126 kcal

Ham salad spread

Omega-3 ALA: 0.33 g
Energy: 216 kcal
Protein: 35 kcal
Fat: 62 kcal
Carbs: 43 kcal

Butter, salted

Omega-3 ALA: 0.32 g
Energy: 717 kcal
Protein: 3.4 kcal
Fat: 324 kcal
Carbs: 0.24 kcal

Cheese, brie

Omega-3 ALA: 0.31 g
Energy: 334 kcal
Protein: 83 kcal
Fat: 111 kcal
Carbs: 1.8 kcal

Crackers, cheese, reduced fat

Omega-3 ALA: 0.31 g
Energy: 418 kcal
Protein: 40 kcal
Fat: 47 kcal
Carbs: 273 kcal

Cheese, romano

Omega-3 ALA: 0.31 g
Energy: 387 kcal
Protein: 127 kcal
Fat: 108 kcal
Carbs: 15 kcal

Strudel, apple

Omega-3 ALA: 0.31 g
Energy: 274 kcal
Protein: 13 kcal
Fat: 45 kcal
Carbs: 164 kcal

Cheese, parmesan, hard

Omega-3 ALA: 0.3 g
Energy: 392 kcal
Protein: 143 kcal
Fat: 100 kcal
Carbs: 13 kcal

Cheese, brick

Omega-3 ALA: 0.29 g
Energy: 371 kcal
Protein: 93 kcal
Fat: 119 kcal
Carbs: 11 kcal

Croissants, butter

Omega-3 ALA: 0.29 g
Energy: 406 kcal
Protein: 33 kcal
Fat: 84 kcal
Carbs: 183 kcal

Nuts, pistachio nuts, raw

Omega-3 ALA: 0.29 g
Energy: 560 kcal
Protein: 81 kcal
Fat: 181 kcal
Carbs: 109 kcal

Egg, yolk, dried

Omega-3 ALA: 0.28 g
Energy: 669 kcal
Protein: 135 kcal
Fat: 237 kcal
Carbs: 2.64 kcal

Cheese, colby

Omega-3 ALA: 0.28 g
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Cheese, provolone

Omega-3 ALA: 0.28 g
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Cheese, camembert

Omega-3 ALA: 0.27 g
Energy: 300 kcal
Protein: 79 kcal
Fat: 97 kcal
Carbs: 1.84 kcal

Broccoli, chinese, raw

Omega-3 ALA: 0.27 g
Energy: 26 kcal
Protein: 4.8 kcal
Fat: 3.04 kcal
Carbs: 19 kcal

Cream puff, eclair, custard or cream filled, iced

Omega-3 ALA: 0.27 g
Energy: 334 kcal
Protein: 18 kcal
Fat: 74 kcal
Carbs: 150 kcal

Cheese, feta

Omega-3 ALA: 0.27 g
Energy: 265 kcal
Protein: 57 kcal
Fat: 86 kcal
Carbs: 16 kcal

Cheese, monterey

Omega-3 ALA: 0.26 g
Energy: 373 kcal
Protein: 98 kcal
Fat: 121 kcal
Carbs: 2.72 kcal

Blood sausage

Omega-3 ALA: 0.26 g
Energy: 379 kcal
Protein: 58 kcal
Fat: 138 kcal
Carbs: 5.16 kcal

Broccoli, chinese, cooked

Omega-3 ALA: 0.26 g
Energy: 22 kcal
Protein: 4.56 kcal
Fat: 2.88 kcal
Carbs: 15 kcal

Pie, peach

Omega-3 ALA: 0.26 g
Energy: 224 kcal
Protein: 7.6 kcal
Fat: 40 kcal
Carbs: 132 kcal

Tempeh

Omega-3 ALA: 0.25 g
Energy: 192 kcal
Protein: 81 kcal
Fat: 43 kcal
Carbs: 31 kcal

Egg, whole, dried

Omega-3 ALA: 0.25 g
Energy: 592 kcal
Protein: 192 kcal
Fat: 176 kcal
Carbs: 4.52 kcal

Cookie, with peanut butter filling, chocolate-coated

Omega-3 ALA: 0.24 g
Energy: 562 kcal
Protein: 32 kcal
Fat: 141 kcal
Carbs: 212 kcal

Cheese, parmesan, dry grated, reduced fat

Omega-3 ALA: 0.24 g
Energy: 265 kcal
Protein: 80 kcal
Fat: 80 kcal
Carbs: 5.48 kcal

Cheese, muenster

Omega-3 ALA: 0.23 g
Energy: 368 kcal
Protein: 94 kcal
Fat: 120 kcal
Carbs: 4.48 kcal

Cookie, chocolate, with icing or coating

Omega-3 ALA: 0.21 g
Energy: 507 kcal
Protein: 18 kcal
Fat: 97 kcal
Carbs: 271 kcal

Nuts, macadamia nuts, raw

Omega-3 ALA: 0.21 g
Energy: 718 kcal
Protein: 32 kcal
Fat: 303 kcal
Carbs: 55 kcal

Broccoli raab, cooked

Omega-3 ALA: 0.2 g
Energy: 25 kcal
Protein: 15 kcal
Fat: 2.08 kcal
Carbs: 12 kcal

Broccoli raab, raw

Omega-3 ALA: 0.19 g
Energy: 22 kcal
Protein: 13 kcal
Fat: 1.96 kcal
Carbs: 11 kcal

Sausage, turkey, breakfast links, mild, raw

Omega-3 ALA: 0.18 g
Energy: 174 kcal
Protein: 64 kcal
Fat: 42 kcal
Carbs: 13 kcal

Sausage, Italian, pork, mild, cooked, pan-fried

Omega-3 ALA: 0.18 g
Energy: 324 kcal
Protein: 74 kcal
Fat: 106 kcal
Carbs: 7.44 kcal

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Omega-3 ALA: 0.18 g
Energy: 213 kcal
Protein: 108 kcal
Fat: 46 kcal
Carbs: 0 kcal

Cheese, provolone, reduced fat

Omega-3 ALA: 0.18 g
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Ice cream, soft serve, chocolate

Omega-3 ALA: 0.18 g
Energy: 222 kcal
Protein: 16 kcal
Fat: 52 kcal
Carbs: 89 kcal

Bread, wheat

Omega-3 ALA: 0.16 g
Energy: 274 kcal
Protein: 43 kcal
Fat: 18 kcal
Carbs: 190 kcal

Sour cream, light

Omega-3 ALA: 0.16 g
Energy: 136 kcal
Protein: 14 kcal
Fat: 42 kcal
Carbs: 28 kcal

Wasabi

Omega-3 ALA: 0.16 g
Energy: 292 kcal
Protein: 8.92 kcal
Fat: 44 kcal
Carbs: 185 kcal

Cheese, limburger

Omega-3 ALA: 0.16 g
Energy: 327 kcal
Protein: 80 kcal
Fat: 109 kcal
Carbs: 1.96 kcal

Ice cream sandwich

Omega-3 ALA: 0.15 g
Energy: 237 kcal
Protein: 17 kcal
Fat: 34 kcal
Carbs: 149 kcal

Bread, whole-wheat, commercially prepared

Omega-3 ALA: 0.14 g
Energy: 252 kcal
Protein: 50 kcal
Fat: 14 kcal
Carbs: 171 kcal

Spinach, raw

Omega-3 ALA: 0.14 g
Energy: 23 kcal
Protein: 11 kcal
Fat: 1.56 kcal
Carbs: 15 kcal

Beans, snap, green, canned, regular pack, drained solids

Omega-3 ALA: 0.13 g
Energy: 21 kcal
Protein: 4.2 kcal
Fat: 1.64 kcal
Carbs: 17 kcal

Cheese, swiss

Omega-3 ALA: 0.13 g
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Turkey, ground, 93% lean, 7% fat, raw

Omega-3 ALA: 0.13 g
Energy: 150 kcal
Protein: 75 kcal
Fat: 33 kcal
Carbs: 0 kcal

Raspberries, raw

Omega-3 ALA: 0.13 g
Energy: 52 kcal
Protein: 4.8 kcal
Fat: 2.6 kcal
Carbs: 48 kcal

Egg, yolk, raw, frozen, pasteurized

Omega-3 ALA: 0.12 g
Energy: 296 kcal
Protein: 62 kcal
Fat: 102 kcal
Carbs: 3.24 kcal

Glutino, Gluten Free Wafers, Milk Chocolate

Omega-3 ALA: 0.12 g
Energy: 541 kcal
Protein: 16 kcal
Fat: 122 kcal
Carbs: 251 kcal

Candies, milk chocolate

Omega-3 ALA: 0.12 g
Energy: 535 kcal
Protein: 31 kcal
Fat: 119 kcal
Carbs: 238 kcal

Chicken spread

Omega-3 ALA: 0.12 g
Energy: 158 kcal
Protein: 72 kcal
Fat: 70 kcal
Carbs: 16 kcal

Cheese, dry white, queso seco

Omega-3 ALA: 0.12 g
Energy: 325 kcal
Protein: 98 kcal
Fat: 97 kcal
Carbs: 8.16 kcal

Reddi Wip Fat Free Whipped Topping

Omega-3 ALA: 0.12 g
Energy: 149 kcal
Protein: 12 kcal
Fat: 20 kcal
Carbs: 100 kcal

Bread, oat bran, toasted

Omega-3 ALA: 0.11 g
Energy: 259 kcal
Protein: 46 kcal
Fat: 19 kcal
Carbs: 175 kcal

Lettuce, cos or romaine, raw

Omega-3 ALA: 0.11 g
Energy: 17 kcal
Protein: 4.92 kcal
Fat: 1.2 kcal
Carbs: 13 kcal

Restaurant, Chinese, fried rice, without meat

Omega-3 ALA: 0.11 g
Energy: 174 kcal
Protein: 16 kcal
Fat: 12 kcal
Carbs: 131 kcal

Spinach souffle

Omega-3 ALA: 0.11 g
Energy: 172 kcal
Protein: 32 kcal
Fat: 52 kcal
Carbs: 24 kcal

Collards, raw

Omega-3 ALA: 0.11 g
Energy: 32 kcal
Protein: 12 kcal
Fat: 2.44 kcal
Carbs: 22 kcal

Bread, oatmeal, toasted

Omega-3 ALA: 0.11 g
Energy: 292 kcal
Protein: 37 kcal
Fat: 19 kcal
Carbs: 211 kcal

Cheese, parmesan, grated

Omega-3 ALA: 0.11 g
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Bread, oat bran

Omega-3 ALA: 0.1 g
Energy: 236 kcal
Protein: 42 kcal
Fat: 18 kcal
Carbs: 159 kcal

Restaurant, Latino, tamale, pork

Omega-3 ALA: 0.1 g
Energy: 174 kcal
Protein: 29 kcal
Fat: 36 kcal
Carbs: 63 kcal

Pancakes, plain, reduced fat

Omega-3 ALA: 0.1 g
Energy: 269 kcal
Protein: 23 kcal
Fat: 7.6 kcal
Carbs: 229 kcal

Bread, oatmeal

Omega-3 ALA: 0.1 g
Energy: 269 kcal
Protein: 34 kcal
Fat: 18 kcal
Carbs: 194 kcal

Brussels sprouts, raw

Omega-3 ALA: 0.1 g
Energy: 43 kcal
Protein: 14 kcal
Fat: 1.2 kcal
Carbs: 36 kcal

Blackberries, raw

Omega-3 ALA: 0.09 g
Energy: 43 kcal
Protein: 5.56 kcal
Fat: 1.96 kcal
Carbs: 38 kcal

Bread, pumpernickel

Omega-3 ALA: 0.09 g
Energy: 250 kcal
Protein: 35 kcal
Fat: 12 kcal
Carbs: 190 kcal

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Omega-3 ALA: 0.09 g
Energy: 327 kcal
Protein: 52 kcal
Fat: 113 kcal
Carbs: 18 kcal

Cookies, molasses

Omega-3 ALA: 0.09 g
Energy: 430 kcal
Protein: 22 kcal
Fat: 51 kcal
Carbs: 295 kcal

Frankfurter, beef, unheated

Omega-3 ALA: 0.08 g
Energy: 315 kcal
Protein: 47 kcal
Fat: 112 kcal
Carbs: 12 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

Omega-3 ALA: 0.08 g
Energy: 50 kcal
Protein: 5.56 kcal
Fat: 6.44 kcal
Carbs: 30 kcal

Buckwheat

Omega-3 ALA: 0.08 g
Energy: 343 kcal
Protein: 53 kcal
Fat: 14 kcal
Carbs: 286 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

Omega-3 ALA: 0.08 g
Energy: 489 kcal
Protein: 14 kcal
Fat: 103 kcal
Carbs: 256 kcal

Milk, whole, 3.25% milkfat, with added vitamin D

Omega-3 ALA: 0.08 g
Energy: 61 kcal
Protein: 13 kcal
Fat: 13 kcal
Carbs: 19 kcal

Chicken, ground, raw

Omega-3 ALA: 0.07 g
Energy: 143 kcal
Protein: 70 kcal
Fat: 32 kcal
Carbs: 0.16 kcal

Cheese, mozzarella, low moisture, part-skim

Omega-3 ALA: 0.07 g
Energy: 295 kcal
Protein: 95 kcal
Fat: 79 kcal
Carbs: 22 kcal

Pickles, cucumber, dill or kosher dill

Omega-3 ALA: 0.07 g
Energy: 12 kcal
Protein: 2 kcal
Fat: 1.2 kcal
Carbs: 9.64 kcal

Beans, snap, green, raw

Omega-3 ALA: 0.07 g
Energy: 31 kcal
Protein: 7.32 kcal
Fat: 0.88 kcal
Carbs: 28 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

Omega-3 ALA: 0.07 g
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

Bread, rye, toasted

Omega-3 ALA: 0.07 g
Energy: 284 kcal
Protein: 38 kcal
Fat: 14 kcal
Carbs: 212 kcal

Strawberries, raw

Omega-3 ALA: 0.07 g
Energy: 32 kcal
Protein: 2.68 kcal
Fat: 1.2 kcal
Carbs: 31 kcal

Beef, ground, 80% lean meat / 20% fat, raw

Omega-3 ALA: 0.07 g
Energy: 254 kcal
Protein: 69 kcal
Fat: 80 kcal
Carbs: 0 kcal

Broccoli, raw

Omega-3 ALA: 0.06 g
Energy: 34 kcal
Protein: 11 kcal
Fat: 1.48 kcal
Carbs: 27 kcal

Pickle relish, sweet

Omega-3 ALA: 0.06 g
Energy: 130 kcal
Protein: 1.48 kcal
Fat: 1.88 kcal
Carbs: 140 kcal

Nuts, cashew nuts, raw

Omega-3 ALA: 0.06 g
Energy: 553 kcal
Protein: 73 kcal
Fat: 175 kcal
Carbs: 121 kcal

Bread, rye

Omega-3 ALA: 0.06 g
Energy: 259 kcal
Protein: 34 kcal
Fat: 13 kcal
Carbs: 193 kcal

Eggnog

Omega-3 ALA: 0.06 g
Energy: 88 kcal
Protein: 18 kcal
Fat: 17 kcal
Carbs: 32 kcal

Rice crackers

Omega-3 ALA: 0.06 g
Energy: 416 kcal
Protein: 40 kcal
Fat: 20 kcal
Carbs: 331 kcal

Blueberries, raw

Omega-3 ALA: 0.06 g
Energy: 57 kcal
Protein: 2.96 kcal
Fat: 1.32 kcal
Carbs: 58 kcal

Glutino, Gluten Free Cookies, Vanilla Creme

Omega-3 ALA: 0.06 g
Energy: 487 kcal
Protein: 8.76 kcal
Fat: 75 kcal
Carbs: 309 kcal

Dulce de Leche

Omega-3 ALA: 0.05 g
Energy: 315 kcal
Protein: 27 kcal
Fat: 29 kcal
Carbs: 221 kcal

Eggplant, pickled

Omega-3 ALA: 0.05 g
Energy: 49 kcal
Protein: 3.6 kcal
Fat: 2.8 kcal
Carbs: 39 kcal

Vital wheat gluten

Omega-3 ALA: 0.05 g
Energy: 370 kcal
Protein: 301 kcal
Fat: 7.4 kcal
Carbs: 55 kcal

Cookies, coconut macaroon

Omega-3 ALA: 0.05 g
Energy: 460 kcal
Protein: 12 kcal
Fat: 90 kcal
Carbs: 245 kcal

Phyllo dough

Omega-3 ALA: 0.05 g
Energy: 299 kcal
Protein: 28 kcal
Fat: 24 kcal
Carbs: 210 kcal

Melons, cantaloupe, raw

Omega-3 ALA: 0.05 g
Energy: 34 kcal
Protein: 3.36 kcal
Fat: 0.76 kcal
Carbs: 33 kcal

Beef, ground, 90% lean meat / 10% fat, raw

Omega-3 ALA: 0.05 g
Energy: 176 kcal
Protein: 80 kcal
Fat: 40 kcal
Carbs: 0 kcal

Cabbage, red, raw

Omega-3 ALA: 0.05 g
Energy: 31 kcal
Protein: 5.72 kcal
Fat: 0.64 kcal
Carbs: 29 kcal

Millet flour

Omega-3 ALA: 0.04 g
Energy: 382 kcal
Protein: 43 kcal
Fat: 17 kcal
Carbs: 300 kcal

Dandelion greens, raw

Omega-3 ALA: 0.04 g
Energy: 45 kcal
Protein: 11 kcal
Fat: 2.8 kcal
Carbs: 37 kcal

Ice cream cookie sandwich

Omega-3 ALA: 0.04 g
Energy: 240 kcal
Protein: 15 kcal
Fat: 30 kcal
Carbs: 158 kcal

Cheese, ricotta, whole milk

Omega-3 ALA: 0.04 g
Energy: 150 kcal
Protein: 30 kcal
Fat: 41 kcal
Carbs: 29 kcal

Kiwifruit, green, raw

Omega-3 ALA: 0.04 g
Energy: 61 kcal
Protein: 4.56 kcal
Fat: 2.08 kcal
Carbs: 59 kcal

Cheese spread, American or Cheddar cheese base, reduced fat

Omega-3 ALA: 0.04 g
Energy: 176 kcal
Protein: 54 kcal
Fat: 36 kcal
Carbs: 43 kcal

Grapefruit juice, white, canned or bottled, unsweetened

Omega-3 ALA: 0.04 g
Energy: 37 kcal
Protein: 2.2 kcal
Fat: 2.64 kcal
Carbs: 30 kcal

Cheese, cottage, with vegetables

Omega-3 ALA: 0.04 g
Energy: 95 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 12 kcal

Potato flour

Omega-3 ALA: 0.04 g
Energy: 357 kcal
Protein: 28 kcal
Fat: 1.36 kcal
Carbs: 332 kcal

Bread, french or vienna, whole wheat

Omega-3 ALA: 0.04 g
Energy: 239 kcal
Protein: 33 kcal
Fat: 4.16 kcal
Carbs: 196 kcal

Yogurt, plain, whole milk

Omega-3 ALA: 0.03 g
Energy: 61 kcal
Protein: 14 kcal
Fat: 13 kcal
Carbs: 19 kcal

Kohlrabi, raw

Omega-3 ALA: 0.03 g
Energy: 27 kcal
Protein: 6.8 kcal
Fat: 0.4 kcal
Carbs: 25 kcal

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Omega-3 ALA: 0.03 g
Energy: 157 kcal
Protein: 128 kcal
Fat: 13 kcal
Carbs: 0 kcal

Watercress, raw

Omega-3 ALA: 0.02 g
Energy: 11 kcal
Protein: 9.2 kcal
Fat: 0.4 kcal
Carbs: 5.16 kcal

Yogurt, Greek, plain, whole milk

Omega-3 ALA: 0.02 g
Energy: 97 kcal
Protein: 36 kcal
Fat: 20 kcal
Carbs: 16 kcal

Cranberries, raw

Omega-3 ALA: 0.02 g
Energy: 46 kcal
Protein: 1.84 kcal
Fat: 0.52 kcal
Carbs: 48 kcal

Broccoli, raw

Omega-3 ALA: 0.02 g
Energy: 32 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Broccoli, raw

Omega-3 ALA: 0.02 g
Energy: 39 kcal
Protein: 10 kcal
Fat: 1.36 kcal
Carbs: 25 kcal

Sauce, barbecue

Omega-3 ALA: 0.02 g
Energy: 172 kcal
Protein: 3.28 kcal
Fat: 2.52 kcal
Carbs: 163 kcal

Garlic, raw

Omega-3 ALA: 0.02 g
Energy: 149 kcal
Protein: 25 kcal
Fat: 2 kcal
Carbs: 132 kcal

Cream, half and half, fat free

Omega-3 ALA: 0.02 g
Energy: 59 kcal
Protein: 10 kcal
Fat: 5.6 kcal
Carbs: 36 kcal

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Omega-3 ALA: 0.02 g
Energy: 217 kcal
Protein: 110 kcal
Fat: 44 kcal
Carbs: 0 kcal

Oil, coconut

Omega-3 ALA: 0.02 g
Energy: 892 kcal
Protein: 0 kcal
Fat: 396 kcal
Carbs: 0 kcal

Mustard greens, raw

Omega-3 ALA: 0.02 g
Energy: 27 kcal
Protein: 11 kcal
Fat: 1.68 kcal
Carbs: 19 kcal

Cheese, cottage, creamed, large or small curd

Omega-3 ALA: 0.02 g
Energy: 98 kcal
Protein: 44 kcal
Fat: 17 kcal
Carbs: 14 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Omega-3 ALA: 0.02 g
Energy: 36 kcal
Protein: 3.12 kcal
Fat: 1.84 kcal
Carbs: 32 kcal

Radicchio, raw

Omega-3 ALA: 0.02 g
Energy: 23 kcal
Protein: 5.72 kcal
Fat: 1 kcal
Carbs: 18 kcal

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Omega-3 ALA: 0.02 g
Energy: 107 kcal
Protein: 67 kcal
Fat: 16 kcal
Carbs: 2.8 kcal

Chives, raw

Omega-3 ALA: 0.02 g
Energy: 30 kcal
Protein: 13 kcal
Fat: 2.92 kcal
Carbs: 17 kcal

Sherbet, orange

Omega-3 ALA: 0.02 g
Energy: 144 kcal
Protein: 4.4 kcal
Fat: 8 kcal
Carbs: 122 kcal

Cauliflower, raw

Omega-3 ALA: 0.02 g
Energy: 25 kcal
Protein: 7.68 kcal
Fat: 1.12 kcal
Carbs: 20 kcal

Eggplant, raw

Omega-3 ALA: 0.01 g
Energy: 25 kcal
Protein: 3.92 kcal
Fat: 0.72 kcal
Carbs: 24 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

Omega-3 ALA: 0.01 g
Energy: 97 kcal
Protein: 13 kcal
Fat: 14 kcal
Carbs: 53 kcal

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Omega-3 ALA: 0.01 g
Energy: 169 kcal
Protein: 110 kcal
Fat: 26 kcal
Carbs: 0 kcal

Tomatoes, sun-dried

Omega-3 ALA: 0.01 g
Energy: 258 kcal
Protein: 56 kcal
Fat: 12 kcal
Carbs: 223 kcal

Asparagus, raw

Omega-3 ALA: 0.01 g
Energy: 20 kcal
Protein: 8.8 kcal
Fat: 0.48 kcal
Carbs: 16 kcal

Nuts, almonds, dry roasted, with salt added

Omega-3 ALA: 0.01 g
Energy: 598 kcal
Protein: 84 kcal
Fat: 210 kcal
Carbs: 84 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Omega-3 ALA: 0.01 g
Energy: 49 kcal
Protein: 3.64 kcal
Fat: 0.6 kcal
Carbs: 50 kcal

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Omega-3 ALA: 0.01 g
Energy: 149 kcal
Protein: 92 kcal
Fat: 25 kcal
Carbs: 0 kcal

Carrots, baby, raw

Omega-3 ALA: 0.01 g
Energy: 35 kcal
Protein: 2.56 kcal
Fat: 0.52 kcal
Carbs: 33 kcal

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Omega-3 ALA: 0.01 g
Energy: 50 kcal
Protein: 13 kcal
Fat: 7.92 kcal
Carbs: 19 kcal

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Omega-3 ALA: 0.01 g
Energy: 145 kcal
Protein: 90 kcal
Fat: 22 kcal
Carbs: 0 kcal

Tomato powder

Omega-3 ALA: 0.01 g
Energy: 302 kcal
Protein: 52 kcal
Fat: 1.76 kcal
Carbs: 299 kcal

Cheese, cottage, lowfat, 2% milkfat

Omega-3 ALA: 0.01 g
Energy: 81 kcal
Protein: 42 kcal
Fat: 9.08 kcal
Carbs: 19 kcal

Beets, raw

Omega-3 ALA: 0.01 g
Energy: 43 kcal
Protein: 6.44 kcal
Fat: 0.68 kcal
Carbs: 38 kcal

Cucumber, with peel, raw

Omega-3 ALA: 0.01 g
Energy: 15 kcal
Protein: 2.6 kcal
Fat: 0.44 kcal
Carbs: 15 kcal

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Omega-3 ALA: 0.01 g
Energy: 116 kcal
Protein: 94 kcal
Fat: 10 kcal
Carbs: 0 kcal

Chewing gum

Omega-3 ALA: 0 g
Energy: 360 kcal
Protein: 0 kcal
Fat: 1.2 kcal
Carbs: 387 kcal

Onions, raw

Omega-3 ALA: 0 g
Energy: 40 kcal
Protein: 4.4 kcal
Fat: 0.4 kcal
Carbs: 37 kcal

Beet greens, raw

Omega-3 ALA: 0 g
Energy: 22 kcal
Protein: 8.8 kcal
Fat: 0.52 kcal
Carbs: 17 kcal

Rice noodles, cooked

Omega-3 ALA: 0 g
Energy: 108 kcal
Protein: 7.16 kcal
Fat: 0.8 kcal
Carbs: 96 kcal

Sauce, salsa, ready-to-serve

Omega-3 ALA: 0 g
Energy: 29 kcal
Protein: 6.08 kcal
Fat: 0.68 kcal
Carbs: 27 kcal

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Omega-3 ALA: 0 g
Energy: 42 kcal
Protein: 13 kcal
Fat: 3.88 kcal
Carbs: 20 kcal

Pepper, banana, raw

Omega-3 ALA: 0 g
Energy: 27 kcal
Protein: 6.64 kcal
Fat: 1.8 kcal
Carbs: 21 kcal

Yogurt, Greek, strawberry, nonfat

Omega-3 ALA: 0 g
Energy: 82 kcal
Protein: 32 kcal
Fat: 0.6 kcal
Carbs: 48 kcal

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Omega-3 ALA: 0 g
Energy: 116 kcal
Protein: 94 kcal
Fat: 9.8 kcal
Carbs: 0 kcal

Carrots, raw

Omega-3 ALA: 0 g
Energy: 41 kcal
Protein: 3.72 kcal
Fat: 0.96 kcal
Carbs: 38 kcal

Nectarines, raw

Omega-3 ALA: 0 g
Energy: 44 kcal
Protein: 4.24 kcal
Fat: 1.28 kcal
Carbs: 42 kcal

Fish, haddock, raw

Omega-3 ALA: 0 g
Energy: 74 kcal
Protein: 65 kcal
Fat: 1.8 kcal
Carbs: 0 kcal

Peaches, yellow, raw

Omega-3 ALA: 0 g
Energy: 39 kcal
Protein: 3.64 kcal
Fat: 1 kcal
Carbs: 38 kcal

Jellies

Omega-3 ALA: 0 g
Energy: 266 kcal
Protein: 0.6 kcal
Fat: 0.08 kcal
Carbs: 280 kcal

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Omega-3 ALA: 0 g
Energy: 34 kcal
Protein: 13 kcal
Fat: 0.32 kcal
Carbs: 20 kcal