
Foods High in 18:3 n3 c,c,c (ALA)  18:3 n3 c,c,c (ALA) in Foods per 100g

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 Oil, flaxseed, cold pressed  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 53.368 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 7.26 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 116.34 g 
Oil, flaxseed, contains added sliced flaxseed  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 48.93 g A typical food serving of 1 tablespoon (or 13.7g), 18:3 n3 c,c,c (ALA) content is 6.7 g 
Serving of 1 cup (or 219g), 18:3 n3 c,c,c (ALA) content is 107.16 g 
Seeds, chia seeds, dried  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 17.83 g A typical food serving of 1 oz (or 28.35g), 18:3 n3 c,c,c (ALA) content is 5.05 g 
Oil, canola  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 9.137 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 1.28 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 19.92 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.41 g 
Oil, industrial, soy, refined, for woks and light frying  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.912 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.94 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 15.07 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.31 g 
Oil, soybean, salad or cooking  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.789 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.92 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 14.8 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.31 g 
USDA Commodity Food, oil, vegetable, soybean, refined  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.537 g A typical food serving of 1 tablespoon (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.89 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 14.25 g 
Serving of 1 teaspoon (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.29 g 
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.397 g A typical food serving of 1 tablespoon (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.87 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 13.95 g 
Oil, industrial, canola for salads, woks and light frying  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.34 g A typical food serving of 1 tablespoon (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.86 g 
Serving of 1 teaspoon (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.29 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 13.82 g 
Oil, cooking and salad, ENOVA, 80% diglycerides  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.239 g A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.87 g 
Serving of 1 cup (or 214g), 18:3 n3 c,c,c (ALA) content is 13.35 g 
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 6.176 g A typical food serving of 1 tablespoon (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.86 g 
USDA Commodity Food, oil, vegetable, low saturated fat  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 5.96 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.81 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 12.99 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.27 g 
Oil, corn and canola  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 5.798 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.81 g 
Serving of 1 cup (or 224g), 18:3 n3 c,c,c (ALA) content is 12.99 g 
Serving of 1 teaspoon (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.26 g 
Salad dressing, mayonnaise, regular  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 5.331 g A typical food serving of 1 tbsp (or 13.8g), 18:3 n3 c,c,c (ALA) content is 0.74 g 
Serving of 1 cup (or 220g), 18:3 n3 c,c,c (ALA) content is 11.73 g 
Serving of 1 packet (or 10g), 18:3 n3 c,c,c (ALA) content is 0.53 g 
Margarine, regular, 80% fat, composite, tub, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 4.677 g A typical food serving of 1 tbsp (or 14.2g), 18:3 n3 c,c,c (ALA) content is 0.66 g 
Serving of 1 cup (or 227g), 18:3 n3 c,c,c (ALA) content is 10.62 g 
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 4.677 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.65 g 
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 3.837 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.52 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 8.36 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.17 g 
Margarinelike spread, SMART BALANCE Regular Buttery Spread with flax oil  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 3.385 g A typical food serving of 1 tablespoon (or 14g), 18:3 n3 c,c,c (ALA) content is 0.47 g 
McDONALD'S, Creamy Ranch Sauce  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 3.235 g A typical food serving of 1.5 oz (or 43g), 18:3 n3 c,c,c (ALA) content is 1.39 g 
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 3.188 g A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.45 g 
Salad dressing, ranch dressing, commercial, regular  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 3.063 g A typical food serving of 1 tablespoon (or 15g), 18:3 n3 c,c,c (ALA) content is 0.46 g 
Serving of 1 serving (or 30g), 18:3 n3 c,c,c (ALA) content is 0.92 g 
Peanut butter with omega3, creamy  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.928 g A typical food serving of 1 tbsp (or 16g), 18:3 n3 c,c,c (ALA) content is 0.47 g 
Margarine, margarinelike vegetable oil spread, 6770% fat, tub  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.925 g A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.41 g 
Oil, industrial, soy, low linolenic  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.678 g A typical food serving of 1 tablespoon (or 14g), 18:3 n3 c,c,c (ALA) content is 0.37 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 5.84 g 
Serving of 1 teaspoon (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.12 g 
Margarinelike, vegetable oil spread, 60% fat, tub, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.669 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.37 g 
Serving of 1 cup (or 229g), 18:3 n3 c,c,c (ALA) content is 6.11 g 
Serving of 1 tsp (or 4.8g), 18:3 n3 c,c,c (ALA) content is 0.13 g 
Margarinelike, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.669 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.37 g 
Serving of 1 cup (or 229g), 18:3 n3 c,c,c (ALA) content is 6.11 g 
Serving of 1 teaspoon (or 4.8g), 18:3 n3 c,c,c (ALA) content is 0.13 g 
Margarinelike, vegetable oil spread, 60% fat, stick/tub/bottle, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.645 g A typical food serving of 1 tbsp (or 14.3g), 18:3 n3 c,c,c (ALA) content is 0.38 g 
Serving of 1 cup (or 229g), 18:3 n3 c,c,c (ALA) content is 6.06 g 
Serving of 1 tsp (or 4.8g), 18:3 n3 c,c,c (ALA) content is 0.13 g 
Margarinelike, margarinebutter blend, soybean oil and butter  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.638 g A typical food serving of 1 tbsp (or 14.1g), 18:3 n3 c,c,c (ALA) content is 0.37 g 
Serving of 1 cup (or 227g), 18:3 n3 c,c,c (ALA) content is 5.99 g 
Serving of 1 tsp (or 4.7g), 18:3 n3 c,c,c (ALA) content is 0.12 g 
Serving of 1 stick (or 111g), 18:3 n3 c,c,c (ALA) content is 2.93 g 
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.485 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.34 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 5.42 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.11 g 
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.414 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.34 g 
Serving of 1 cup (or 227g), 18:3 n3 c,c,c (ALA) content is 5.48 g 
Serving of 1 tsp (or 4.7g), 18:3 n3 c,c,c (ALA) content is 0.11 g 
Margarinelike spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.386 g A typical food serving of 1 tablespoon (or 14g), 18:3 n3 c,c,c (ALA) content is 0.33 g 
Oil, industrial, canola, high oleic  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.2 g A typical food serving of 1 tablespoon (or 14g), 18:3 n3 c,c,c (ALA) content is 0.31 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 4.8 g 
Serving of 1 teaspoon (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.1 g 
Margarine Spread, approximately 48% fat, tub  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.121 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.3 g 
Margarine, margarinetype vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.073 g A typical food serving of 1 tbsp (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.29 g 
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.07 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.29 g 
Noodles, flat, crunchy, Chinese restaurant  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.014 g A typical food serving of 1 cup (or 45g), 18:3 n3 c,c,c (ALA) content is 0.91 g 
Nuts, walnuts, black, dried  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 2.006 g A typical food serving of 1 cup, chopped (or 125g), 18:3 n3 c,c,c (ALA) content is 2.51 g 
Serving of 1 tbsp (or 7.8g), 18:3 n3 c,c,c (ALA) content is 0.16 g 
Serving of 1 oz (or 28.35g), 18:3 n3 c,c,c (ALA) content is 0.57 g 
Margarinelike spread, BENECOL Light Spread  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.976 g A typical food serving of 1 tablespoon (1 NLEA serving) (or 14g), 18:3 n3 c,c,c (ALA) content is 0.28 g 
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.957 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.27 g 
Margarine, regular, 80% fat, composite, stick, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.957 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.27 g 
Serving of 1 cup (or 227g), 18:3 n3 c,c,c (ALA) content is 4.44 g 
Serving of 1 tsp (or 4.7g), 18:3 n3 c,c,c (ALA) content is 0.09 g 
Serving of 1 pat (1" sq, 1/3" high) (or 5g), 18:3 n3 c,c,c (ALA) content is 0.1 g 
Serving of 1 stick (or 113g), 18:3 n3 c,c,c (ALA) content is 2.21 g 
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.957 g A typical food serving of 1 tablespoon (or 14g), 18:3 n3 c,c,c (ALA) content is 0.27 g 
Serving of 1 cup (or 227g), 18:3 n3 c,c,c (ALA) content is 4.44 g 
Serving of 1 teaspoon (or 4g), 18:3 n3 c,c,c (ALA) content is 0.08 g 
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.942 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.26 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 4.23 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.09 g 
Shortening, vegetable, household, composite  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.883 g A typical food serving of 1 tbsp (or 12.8g), 18:3 n3 c,c,c (ALA) content is 0.24 g 
Serving of 1 cup (or 205g), 18:3 n3 c,c,c (ALA) content is 3.86 g 
Spices, parsley, dried  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.86 g A typical food serving of 1 tsp (or 0.5g), 18:3 n3 c,c,c (ALA) content is 0.01 g 
Serving of 1 tbsp (or 1.6g), 18:3 n3 c,c,c (ALA) content is 0.03 g 
Margarinelike, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.754 g A typical food serving of 1 tbsp (or 14.9g), 18:3 n3 c,c,c (ALA) content is 0.26 g 
Margarinelike, vegetable oil spread, unspecified oils, approximately 37% fat, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.754 g A typical food serving of 1 tbsp (or 14.9g), 18:3 n3 c,c,c (ALA) content is 0.26 g 
Serving of 1 cup (or 232g), 18:3 n3 c,c,c (ALA) content is 4.07 g 
Serving of 1 tsp (or 4.8g), 18:3 n3 c,c,c (ALA) content is 0.08 g 
Margarinelike, vegetable oil spread, 60% fat, stick, with salt  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.748 g A typical food serving of 1 tbsp (or 14.3g), 18:3 n3 c,c,c (ALA) content is 0.25 g 
Serving of 1 cup (or 229g), 18:3 n3 c,c,c (ALA) content is 4 g 
Serving of 1 tsp (or 4.8g), 18:3 n3 c,c,c (ALA) content is 0.08 g 
Margarinelike, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.748 g A typical food serving of 1 tbsp (or 14g), 18:3 n3 c,c,c (ALA) content is 0.24 g 
Oil, industrial, soy (partially hydrogenated), multiuse for nondairy butter flavor  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.733 g A typical food serving of 1 tbsp (or 13.6g), 18:3 n3 c,c,c (ALA) content is 0.24 g 
Serving of 1 cup (or 218g), 18:3 n3 c,c,c (ALA) content is 3.78 g 
Serving of 1 tsp (or 4.5g), 18:3 n3 c,c,c (ALA) content is 0.08 g 
Shortening, industrial, soy (partially hydrogenated ) and corn for frying  18:3 n3 c,c,c (ALA) 100g serving, 18:3 n3 c,c,c (ALA) = 1.628 g A typical food serving of 1 tbsp (or 12.8g), 18:3 n3 c,c,c (ALA) content is 0.21 g 
Serving of 1 cup (or 205g), 18:3 n3 c,c,c (ALA) content is 3.34 g 
