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

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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
Margarine-like spread, BENECOL Light Spread - ALA
  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




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