| Food and serving size |
ALA |
ALA |
LA |
n-6:n-3 |
Comments |
|
|
% |
g/serving |
% |
|
|
| Flaxseed oil, 1 tbsp (14 g) |
57 |
8.0 |
16 |
0.28:1 |
Richest known source of ALA, highly unstable, should not be heated. |
| Flaxseed, whole, 2 tbsp (24 g) |
57 |
5.2 |
16 |
0.28:1 |
Keeps well at room temperature. |
| Flaxseed, ground, 2 tbsp (24 g) |
57 |
3.8 |
16 |
0.28:1 |
Best kept refrigerated or frozen. |
| Greens (mixed), 1 cup (56 g) |
56 |
0.1 |
11 |
0.19:1 |
Fat in greens is >50% ALA; however, because total fat is so low, they are not significant contributors to intake for most people. |
| Hempseed oil, 1 tbsp (14 g) |
19 |
2.7 |
57 |
3:1 |
One of the few foods that contains GLA (1.7% GLA). |
Walnuts, 1 oz ( cup; 28 g) |
14 |
2.6 |
58 |
4:1 |
Highest n-3 content of any common nut; only the candlenut has more (30% ALA). |
| Canola oil, 1 tbsp (14 g) |
11 |
1.6 |
21 |
2:1 |
Excellent n-6-to-n-3 ratio. To avoid the genetically engineered canola, buy certified organic. |
| Soybean oil, 1 tbsp (14 g) |
7 |
0.9 |
51 |
7:1 |
Not the best choice for general use because of high n-6 content. |
| Soybeans, 1 cup cooked (172 g) |
7 |
1.0 |
50 |
7:1 |
Can make a significant contribution to total ALA intake. |
Tofu, firm,  cup (4.5 oz; 126 g) |
7 |
0.7 |
50 |
7:1 |
Same as soybeans. |
|
1Adapted from reference 60. GLA,  -linolenic acid. |
-Linolenic acid (ALA) and linoleic acid (LA) content of selected plant foods1