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Nutrients -> Fatty acids

Alpha-linolenic acid Foods high in alpha-linolenic acid and how much you need · Fatty acids

Most in a serving
Perilla oil

There's no official daily target for alpha-linolenic acid.

Among plant foods, perilla oil; linseed, whole and aubergine, eggplant have the most alpha-linolenic acid per serving.

Plant sources

Are you getting enough alpha-linolenic acid?

Knowing where alpha-linolenic acid comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in alpha-linolenic acid

Ranked from 1,091 foods in our catalog, one entry per food.

  1. 1
    Perilla oil 7,888 mg
    tbsp (13.6 g) · Oils
  2. 2
    Linseed oil, flaxseed oil 7,249 mg
    tbsp (13.6 g) · Oils
  3. 3
    Linseed, whole 7,246 mg
    serving (30 g) · Nuts, seeds and dried fruits
  4. 4
    Flaxseed 6,844 mg
    serving (30 g) · Nuts, seeds and dried fruits
  5. 5
    Chia seed 6,551 mg
    serving (30 g) · Nuts, seeds and dried fruits
  6. 6
    Pesto sauce, herb sauce 3,065 mg
    serving (63 g) · Condiments
  7. 7
    Aubergine, eggplant, fried 1,571 mg
    serving (85 g) · Cooked vegetables
  8. 8
    Rapeseed oil 1,479 mg
    tbsp (13.6 g) · Oils
  9. 9
    Mayonnaise, 80% fat 1,315 mg
    serving (15 g) · Salad dressings and mayonnaises
  10. 10
    Kale, fried 1,282 mg
    serving (85 g) · Cooked vegetables
  11. 11
    Spinach, fried 1,194 mg
    serving (85 g) · Cooked vegetables
  12. 12
    Beef tenderloin, grilled 1,130 mg
    serving (85 g) · Steaks and chops
  13. 13
    Beef sirloin steak, grilled 1,124 mg
    serving (85 g) · Steaks and chops
  14. 14
    Chicken, grilled 1,044 mg
    serving (85 g) · Chicken and other birds
  15. 15
    Cooking fat, average 995 mg
    serving (15 g) · Cooking and industrial fat
  16. 16
    Soy bean, boiled 969 mg
    serving (90 g) · Pulses
  17. 17
    Salmon, farmed 875 mg
    serving (110 g) · Fish
  18. 18
    Chicken nuggets, deep-fried, lactose-free 798 mg
    serving (85 g) · Poultry dishes
  19. 19
    Turkey mince, fried 793 mg
    serving (85 g) · Chicken and other birds
  20. 20
    Chicken mince, fried, salt 755 mg
    serving (85 g) · Chicken and other birds
  1. 1
    Perilla oil 7,888 mg
    tbsp (13.6 g) · Oils
  2. 2
    Linseed oil, flaxseed oil 7,249 mg
    tbsp (13.6 g) · Oils
  3. 3
    Linseed, whole 7,246 mg
    serving (30 g) · Nuts, seeds and dried fruits
  4. 4
    Flaxseed 6,844 mg
    serving (30 g) · Nuts, seeds and dried fruits
  5. 5
    Chia seed 6,551 mg
    serving (30 g) · Nuts, seeds and dried fruits
  6. 6
    Aubergine, eggplant, fried 1,571 mg
    serving (85 g) · Cooked vegetables
  7. 7
    Rapeseed oil 1,479 mg
    tbsp (13.6 g) · Oils
  8. 8
    Kale, fried 1,282 mg
    serving (85 g) · Cooked vegetables
  9. 9
    Spinach, fried 1,194 mg
    serving (85 g) · Cooked vegetables
  10. 10
    Mayonnaise, vegan 1,102 mg
    tbsp (15 g) · Salad dressings and mayonnaises
  11. 11
    Soy bean, boiled 969 mg
    serving (90 g) · Pulses
  12. 12
    Popcorn, cooking oil 733 mg
    serving (30 g) · Savoury snacks
  13. 13
    Potato wedges, oven-baked 690 mg
    serving (110 g) · Fried potatoes, French fries
  14. 14
    Kiwi, without skin 619 mg
    serving (140 g) · Fruits
  15. 15
    Tofu, firm (with calcium sulfate) 495 mg
    serving (85 g) · Pulse products
  16. 16
    Bean, yellow, mature 459 mg
    serving (90 g) · Pulses
  17. 17
    Tofu (without calcium sulfate) 378 mg
    block (85 g) · Pulse products
  18. 18
    Spice paste, curry paste, mild, tikka masala 346 mg
    serving (30 g) · Condiments
  19. 19
    Lingonberry juice 344 mg
    serving (240 g) · Juices
  20. 20
    Edamame, prepared 322 mg
    serving (90 g) · Pulses
  1. 1
    Perilla oil 58,000 mg
    Oils
  2. 2
    Linseed oil, flaxseed oil 53,300 mg
    Oils
  3. 3
    Linseed, whole 24,152 mg
    Nuts, seeds and dried fruits
  4. 4
    Flaxseed 22,813 mg
    Nuts, seeds and dried fruits
  5. 5
    Chia seed 21,837 mg
    Nuts, seeds and dried fruits
  6. 6
    Rapeseed oil 10,876 mg
    Oils
  7. 7
    Mayonnaise, 80% fat 8,764 mg
    Salad dressings and mayonnaises
  8. 8
    Cooking fat, average 6,636 mg
    Cooking and industrial fat
  9. 9
    Pesto sauce, herb sauce 4,866 mg
    Condiments
  10. 10
    Oregano, dried 4,180 mg
    Spices
  11. 11
    Mustard seed, ground 3,792 mg
    Spices
  12. 12
    Margarine 60%, average 3,703 mg
    Margarine and fat spread >= 55%
  13. 13
    Marjoram, dried 3,230 mg
    Spices
  14. 14
    Roe paste 2,923 mg
    Fish products
  15. 15
    Spearmint, dried 2,792 mg
    Vegetables
  16. 16
    Margarine 40%, average 2,602 mg
    Margarine and fat spread < 55%
  17. 17
    Popcorn, cooking oil 2,442 mg
    Savoury snacks
  18. 18
    Soy bean 2,400 mg
    Pulses
  19. 19
    Margarine 80%, cooking margarine, average 2,368 mg
    Cooking and industrial fat
  20. 20
    Aubergine, eggplant, fried 1,848 mg
    Cooked vegetables
  1. 1
    Perilla oil 58,000 mg
    Oils
  2. 2
    Linseed oil, flaxseed oil 53,300 mg
    Oils
  3. 3
    Linseed, whole 24,152 mg
    Nuts, seeds and dried fruits
  4. 4
    Flaxseed 22,813 mg
    Nuts, seeds and dried fruits
  5. 5
    Chia seed 21,837 mg
    Nuts, seeds and dried fruits
  6. 6
    Rapeseed oil 10,876 mg
    Oils
  7. 7
    Mayonnaise, vegan 7,347 mg
    Salad dressings and mayonnaises
  8. 8
    Oregano, dried 4,180 mg
    Spices
  9. 9
    Mustard seed, ground 3,792 mg
    Spices
  10. 10
    Marjoram, dried 3,230 mg
    Spices
  11. 11
    Spearmint, dried 2,792 mg
    Vegetables
  12. 12
    Popcorn, cooking oil 2,442 mg
    Savoury snacks
  13. 13
    Soy bean 2,400 mg
    Pulses
  14. 14
    Aubergine, eggplant, fried 1,848 mg
    Cooked vegetables
  15. 15
    Soy flour 1,660 mg
    Pulse products
  16. 16
    Kale, fried 1,508 mg
    Cooked vegetables
  17. 17
    Spinach, fried 1,404 mg
    Cooked vegetables
  18. 18
    Spice paste, curry paste, mild, tikka masala 1,153 mg
    Condiments
  19. 19
    Banana, deep-fried 917 mg
    Fruit and berry dishes other than pies
  20. 20
    Spirulina 823 mg
    Canned vegetables

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