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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
Linseed oil, flaxseed oil

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

Among plant foods, linseed oil, flaxseed 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 947 foods in our catalog, one entry per food.

  1. 1
    Linseed oil, flaxseed oil 7,249 mg
    tbsp (13.6 g) · Oils
  2. 2
    Linseed, whole 7,246 mg
    serving (30 g) · Nuts, seeds and dried fruits
  3. 3
    Chia seed 6,551 mg
    serving (30 g) · Nuts, seeds and dried fruits
  4. 4
    Pesto sauce, herb sauce 3,065 mg
    serving (63 g) · Condiments
  5. 5
    Walnut 2,724 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
    Mayonnaise, 80% fat 1,315 mg
    serving (15 g) · Salad dressings and mayonnaises
  9. 9
    Kale, fried 1,282 mg
    serving (85 g) · Cooked vegetables
  10. 10
    Spinach, fried 1,194 mg
    serving (85 g) · Cooked vegetables
  11. 11
    Beef tenderloin, grilled 1,130 mg
    serving (85 g) · Steaks and chops
  12. 12
    Beef sirloin steak, grilled 1,124 mg
    serving (85 g) · Steaks and chops
  13. 13
    Chicken, grilled 1,044 mg
    serving (85 g) · Chicken and other birds
  14. 14
    Soy bean oil 996 mg
    tbsp (13.6 g) · Oils
  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 755 mg
    serving (85 g) · Chicken and other birds
  1. 1
    Linseed oil, flaxseed oil 7,249 mg
    tbsp (13.6 g) · Oils
  2. 2
    Linseed, whole 7,246 mg
    serving (30 g) · Nuts, seeds and dried fruits
  3. 3
    Chia seed 6,551 mg
    serving (30 g) · Nuts, seeds and dried fruits
  4. 4
    Walnut 2,724 mg
    serving (30 g) · Nuts, seeds and dried fruits
  5. 5
    Aubergine, eggplant, fried 1,571 mg
    serving (85 g) · Cooked vegetables
  6. 6
    Rapeseed oil 1,479 mg
    tbsp (13.6 g) · Oils
  7. 7
    Kale, fried 1,282 mg
    serving (85 g) · Cooked vegetables
  8. 8
    Spinach, fried 1,194 mg
    serving (85 g) · Cooked vegetables
  9. 9
    Mayonnaise, vegan 1,102 mg
    tbsp (15 g) · Salad dressings and mayonnaises
  10. 10
    Soy bean oil 996 mg
    tbsp (13.6 g) · Oils
  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
    French fries, deep-fried 386 mg
    serving (70 g) · Fried potatoes, French fries
  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
    Linseed oil, flaxseed oil 53,300 mg
    Oils
  2. 2
    Linseed, whole 24,152 mg
    Nuts, seeds and dried fruits
  3. 3
    Chia seed 21,837 mg
    Nuts, seeds and dried fruits
  4. 4
    Rapeseed oil 10,876 mg
    Oils
  5. 5
    Walnut 9,080 mg
    Nuts, seeds and dried fruits
  6. 6
    Mayonnaise, 80% fat 8,764 mg
    Salad dressings and mayonnaises
  7. 7
    Soy bean oil 7,322 mg
    Oils
  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
    Margarine 60%, average 3,703 mg
    Margarine and fat spread >= 55%
  12. 12
    Marjoram, dried 3,230 mg
    Spices
  13. 13
    Tarragon, dried 2,960 mg
    Spices
  14. 14
    Roe paste 2,923 mg
    Fish products
  15. 15
    Margarine 40%, average 2,602 mg
    Margarine and fat spread < 55%
  16. 16
    Popcorn, cooking oil 2,442 mg
    Savoury snacks
  17. 17
    Soy bean 2,400 mg
    Pulses
  18. 18
    Margarine 80%, cooking margarine, average 2,368 mg
    Cooking and industrial fat
  19. 19
    Aubergine, eggplant, fried 1,848 mg
    Cooked vegetables
  20. 20
    Soy flour 1,660 mg
    Pulse products
  1. 1
    Linseed oil, flaxseed oil 53,300 mg
    Oils
  2. 2
    Linseed, whole 24,152 mg
    Nuts, seeds and dried fruits
  3. 3
    Chia seed 21,837 mg
    Nuts, seeds and dried fruits
  4. 4
    Rapeseed oil 10,876 mg
    Oils
  5. 5
    Walnut 9,080 mg
    Nuts, seeds and dried fruits
  6. 6
    Mayonnaise, vegan 7,347 mg
    Salad dressings and mayonnaises
  7. 7
    Soy bean oil 7,322 mg
    Oils
  8. 8
    Oregano, dried 4,180 mg
    Spices
  9. 9
    Marjoram, dried 3,230 mg
    Spices
  10. 10
    Tarragon, dried 2,960 mg
    Spices
  11. 11
    Popcorn, cooking oil 2,442 mg
    Savoury snacks
  12. 12
    Soy bean 2,400 mg
    Pulses
  13. 13
    Aubergine, eggplant, fried 1,848 mg
    Cooked vegetables
  14. 14
    Soy flour 1,660 mg
    Pulse products
  15. 15
    Kale, fried 1,508 mg
    Cooked vegetables
  16. 16
    Spinach, fried 1,404 mg
    Cooked vegetables
  17. 17
    Spice paste, curry paste, mild, tikka masala 1,153 mg
    Condiments
  18. 18
    Banana, deep-fried 917 mg
    Fruit and berry dishes other than pies
  19. 19
    White bean, navy bean 756 mg
    Pulses
  20. 20
    Potato wedges, oven-baked 628 mg
    Fried potatoes, French fries

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