We have sorted our complete nutrition and vitamin database of over 7000 foods based on the amount of ALA. Click a food item to give a complete nutrition breakdown which can be scaled by different amount of foods, to answer the question what foods are high in ALA.

From this ALA rich foods list, the highest amount of ALA is Oil, flaxseed, cold pressed which in 100g contains 53.368 g of ALA.

Conversely, the food with the lowest amount of ALA is Shortening, industrial, soy (partially hydrogenated ) and corn for frying. This food item, in 100g, contains 1.628 g of ALA.

In summary, from the list of foods on this page, in 100 g, the range of ALA is 53.368 g through to 1.628 g of ALA.

Please remember that this gives an accurate value in 100g for ALA foods. For example 100g of Oil, flaxseed, cold pressed contains 53.368 g of ALA. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the quantity in foods and ALA rich foods. Please bear this in mind when trying to increase or decrease the amount of ALA in your diet or you are simply looking for good sources of ALA.

## Foods High in ALA - ALA in Foods per 100g

next
Oil, flaxseed, cold pressed - ALA
100g serving, ALA = 53.368 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 7.26 g
Serving of 1 cup (or 218g), ALA content is 116.34 g
Oil, flaxseed, contains added sliced flaxseed - ALA
100g serving, ALA = 48.93 g
A typical food serving of 1 tablespoon (or 13.7g), ALA content is 6.7 g
Serving of 1 cup (or 219g), ALA content is 107.16 g
Seeds, chia seeds, dried - ALA
100g serving, ALA = 17.83 g
A typical food serving of 1 oz (or 28.35g), ALA content is 5.05 g
Oil, canola - ALA
100g serving, ALA = 9.137 g
A typical food serving of 1 tbsp (or 14g), ALA content is 1.28 g
Serving of 1 cup (or 218g), ALA content is 19.92 g
Serving of 1 tsp (or 4.5g), ALA content is 0.41 g
Oil, industrial, soy, refined, for woks and light frying - ALA
100g serving, ALA = 6.912 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.94 g
Serving of 1 cup (or 218g), ALA content is 15.07 g
Serving of 1 tsp (or 4.5g), ALA content is 0.31 g
Oil, soybean, salad or cooking - ALA
100g serving, ALA = 6.789 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.92 g
Serving of 1 cup (or 218g), ALA content is 14.8 g
Serving of 1 tsp (or 4.5g), ALA content is 0.31 g
USDA Commodity Food, oil, vegetable, soybean, refined - ALA
100g serving, ALA = 6.537 g
A typical food serving of 1 tablespoon (or 13.6g), ALA content is 0.89 g
Serving of 1 cup (or 218g), ALA content is 14.25 g
Serving of 1 teaspoon (or 4.5g), ALA content is 0.29 g
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying - ALA
100g serving, ALA = 6.397 g
A typical food serving of 1 tablespoon (or 13.6g), ALA content is 0.87 g
Serving of 1 cup (or 218g), ALA content is 13.95 g
Oil, industrial, canola for salads, woks and light frying - ALA
100g serving, ALA = 6.34 g
A typical food serving of 1 tablespoon (or 13.6g), ALA content is 0.86 g
Serving of 1 teaspoon (or 4.5g), ALA content is 0.29 g
Serving of 1 cup (or 218g), ALA content is 13.82 g
Oil, cooking and salad, ENOVA, 80% diglycerides - ALA
100g serving, ALA = 6.239 g
A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), ALA content is 0.87 g
Serving of 1 cup (or 214g), ALA content is 13.35 g
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) - ALA
100g serving, ALA = 6.176 g
A typical food serving of 1 tablespoon (1 NLEA serving) (or 14g), ALA content is 0.86 g
USDA Commodity Food, oil, vegetable, low saturated fat - ALA
100g serving, ALA = 5.96 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.81 g
Serving of 1 cup (or 218g), ALA content is 12.99 g
Serving of 1 tsp (or 4.5g), ALA content is 0.27 g
Oil, corn and canola - ALA
100g serving, ALA = 5.798 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.81 g
Serving of 1 cup (or 224g), ALA content is 12.99 g
Serving of 1 teaspoon (or 4.5g), ALA content is 0.26 g
Salad dressing, mayonnaise, regular - ALA
100g serving, ALA = 5.331 g
A typical food serving of 1 tbsp (or 13.8g), ALA content is 0.74 g
Serving of 1 cup (or 220g), ALA content is 11.73 g
Serving of 1 packet (or 10g), ALA content is 0.53 g
Margarine, regular, 80% fat, composite, tub, with salt - ALA
100g serving, ALA = 4.677 g
A typical food serving of 1 tbsp (or 14.2g), ALA content is 0.66 g
Serving of 1 cup (or 227g), ALA content is 10.62 g
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D - ALA
100g serving, ALA = 4.677 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.65 g
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry - ALA
100g serving, ALA = 3.837 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.52 g
Serving of 1 cup (or 218g), ALA content is 8.36 g
Serving of 1 tsp (or 4.5g), ALA content is 0.17 g
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil - ALA
100g serving, ALA = 3.385 g
A typical food serving of 1 tablespoon (or 14g), ALA content is 0.47 g
McDONALD'S, Creamy Ranch Sauce - ALA
100g serving, ALA = 3.235 g
A typical food serving of 1.5 oz (or 43g), ALA content is 1.39 g
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light - ALA
100g serving, ALA = 3.188 g
A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), ALA content is 0.45 g
Salad dressing, ranch dressing, commercial, regular - ALA
100g serving, ALA = 3.063 g
A typical food serving of 1 tablespoon (or 15g), ALA content is 0.46 g
Serving of 1 serving (or 30g), ALA content is 0.92 g
Peanut butter with omega-3, creamy - ALA
100g serving, ALA = 2.928 g
A typical food serving of 1 tbsp (or 16g), ALA content is 0.47 g
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub - ALA
100g serving, ALA = 2.925 g
A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), ALA content is 0.41 g
Oil, industrial, soy, low linolenic - ALA
100g serving, ALA = 2.678 g
A typical food serving of 1 tablespoon (or 14g), ALA content is 0.37 g
Serving of 1 cup (or 218g), ALA content is 5.84 g
Serving of 1 teaspoon (or 4.5g), ALA content is 0.12 g
Margarine-like, vegetable oil spread, 60% fat, tub, with salt - ALA
100g serving, ALA = 2.669 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.37 g
Serving of 1 cup (or 229g), ALA content is 6.11 g
Serving of 1 tsp (or 4.8g), ALA content is 0.13 g
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D - ALA
100g serving, ALA = 2.669 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.37 g
Serving of 1 cup (or 229g), ALA content is 6.11 g
Serving of 1 teaspoon (or 4.8g), ALA content is 0.13 g
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt - ALA
100g serving, ALA = 2.645 g
A typical food serving of 1 tbsp (or 14.3g), ALA content is 0.38 g
Serving of 1 cup (or 229g), ALA content is 6.06 g
Serving of 1 tsp (or 4.8g), ALA content is 0.13 g
Margarine-like, margarine-butter blend, soybean oil and butter - ALA
100g serving, ALA = 2.638 g
A typical food serving of 1 tbsp (or 14.1g), ALA content is 0.37 g
Serving of 1 cup (or 227g), ALA content is 5.99 g
Serving of 1 tsp (or 4.7g), ALA content is 0.12 g
Serving of 1 stick (or 111g), ALA content is 2.93 g
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening - ALA
100g serving, ALA = 2.485 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.34 g
Serving of 1 cup (or 218g), ALA content is 5.42 g
Serving of 1 tsp (or 4.5g), ALA content is 0.11 g
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy - ALA
100g serving, ALA = 2.414 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.34 g
Serving of 1 cup (or 227g), ALA content is 5.48 g
Serving of 1 tsp (or 4.7g), ALA content is 0.11 g
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) - ALA
100g serving, ALA = 2.386 g
A typical food serving of 1 tablespoon (or 14g), ALA content is 0.33 g
Oil, industrial, canola, high oleic - ALA
100g serving, ALA = 2.2 g
A typical food serving of 1 tablespoon (or 14g), ALA content is 0.31 g
Serving of 1 cup (or 218g), ALA content is 4.8 g
Serving of 1 teaspoon (or 4.5g), ALA content is 0.1 g
Margarine Spread, approximately 48% fat, tub - ALA
100g serving, ALA = 2.121 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.3 g
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick - ALA
100g serving, ALA = 2.073 g
A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), ALA content is 0.29 g
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) - ALA
100g serving, ALA = 2.07 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.29 g
Noodles, flat, crunchy, Chinese restaurant - ALA
100g serving, ALA = 2.014 g
A typical food serving of 1 cup (or 45g), ALA content is 0.91 g
Nuts, walnuts, black, dried - ALA
100g serving, ALA = 2.006 g
A typical food serving of 1 cup, chopped (or 125g), ALA content is 2.51 g
Serving of 1 tbsp (or 7.8g), ALA content is 0.16 g
Serving of 1 oz (or 28.35g), ALA content is 0.57 g
100g serving, ALA = 1.976 g
A typical food serving of 1 tablespoon (1 NLEA serving) (or 14g), ALA content is 0.28 g
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils - ALA
100g serving, ALA = 1.957 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.27 g
Margarine, regular, 80% fat, composite, stick, with salt - ALA
100g serving, ALA = 1.957 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.27 g
Serving of 1 cup (or 227g), ALA content is 4.44 g
Serving of 1 tsp (or 4.7g), ALA content is 0.09 g
Serving of 1 pat (1 sq, 1/3 high) (or 5g), ALA content is 0.1 g
Serving of 1 stick (or 113g), ALA content is 2.21 g
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D - ALA
100g serving, ALA = 1.957 g
A typical food serving of 1 tablespoon (or 14g), ALA content is 0.27 g
Serving of 1 cup (or 227g), ALA content is 4.44 g
Serving of 1 teaspoon (or 4g), ALA content is 0.08 g
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables - ALA
100g serving, ALA = 1.942 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.26 g
Serving of 1 cup (or 218g), ALA content is 4.23 g
Serving of 1 tsp (or 4.5g), ALA content is 0.09 g
Shortening, vegetable, household, composite - ALA
100g serving, ALA = 1.883 g
A typical food serving of 1 tbsp (or 12.8g), ALA content is 0.24 g
Serving of 1 cup (or 205g), ALA content is 3.86 g
Spices, parsley, dried - ALA
100g serving, ALA = 1.86 g
A typical food serving of 1 tsp (or 0.5g), ALA content is 0.01 g
Serving of 1 tbsp (or 1.6g), ALA content is 0.03 g
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D - ALA
100g serving, ALA = 1.754 g
A typical food serving of 1 tbsp (or 14.9g), ALA content is 0.26 g
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt - ALA
100g serving, ALA = 1.754 g
A typical food serving of 1 tbsp (or 14.9g), ALA content is 0.26 g
Serving of 1 cup (or 232g), ALA content is 4.07 g
Serving of 1 tsp (or 4.8g), ALA content is 0.08 g
Margarine-like, vegetable oil spread, 60% fat, stick, with salt - ALA
100g serving, ALA = 1.748 g
A typical food serving of 1 tbsp (or 14.3g), ALA content is 0.25 g
Serving of 1 cup (or 229g), ALA content is 4 g
Serving of 1 tsp (or 4.8g), ALA content is 0.08 g
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D - ALA
100g serving, ALA = 1.748 g
A typical food serving of 1 tbsp (or 14g), ALA content is 0.24 g
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor - ALA
100g serving, ALA = 1.733 g
A typical food serving of 1 tbsp (or 13.6g), ALA content is 0.24 g
Serving of 1 cup (or 218g), ALA content is 3.78 g
Serving of 1 tsp (or 4.5g), ALA content is 0.08 g
Shortening, industrial, soy (partially hydrogenated ) and corn for frying - ALA
100g serving, ALA = 1.628 g
A typical food serving of 1 tbsp (or 12.8g), ALA content is 0.21 g
Serving of 1 cup (or 205g), ALA content is 3.34 g

Get your FREE Diet and Fitness ebooks here or click on the images below to find out more about our weight loss, health and fitness program.

## Foods High in Vitamins and Nutrient Rich Foods

High Calorie Foods, Foods high in Fat, Vitamin A Foods, Vitamin C Foods, Vitamin D Foods, Vitamin E Foods, Vitamin K Foods, calcium rich foods, iron rich foods, foods high in sodium, magnesium rich foods, potassium rich foods, vitamin b12 foods, foods high in niacin, foods high in aspartic acid, foods high in cholesterol, foods high in carbohydrate, high fiber foods, foods high in phosphorus, foods high in folic acid, foods high in lysine, foods high in arginine, foods high in sugars, foods high in starch, foods high in glucose, foods high in caffeine, foods high in saturated fat, foods high in mono unsaturated fat, foods high in poly unsaturated fat, foods high in water, foods high in selenium, foods high in vitamin b1, foods high in thiamine, foods high in vitamin b2, foods high in riboflavin, foods high in vitamin b3, foods high in folate, foods high in copper, High protein foods, zinc rich foods, foods high in vitamin b6,