About this list
Thrive is a plant-food nutrition database. This page lists Omega-3 (ALA) as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. This is ALA, the plant omega-3. It has no UK NRV, so the list shows grams only. Plant foods have no EPA or DHA; algae oil is the vegan source of those.
| Food | Form on card | Omega-3 (ALA) per 100 g | % (no UK reference) |
|---|---|---|---|
| Flaxseed | Raw | 22.81 g | — |
| Chia seed | Raw | 17.83 g | — |
| Walnut | Raw | 9.08 g | — |
| Hemp seeds | Raw | 8.68 g | — |
| Black walnut | Dry | 2.68 g | — |
| Beech nut | Dry | 1.7 g | — |
| Roasted soybeans | As sold | 1.44 g | — |
| Plant vinaigrette | As sold | 1.4 g | — |
| Balsamic vinaigrette | As sold | 1.4 g | — |
| Raspberry vinaigrette | As sold | 1.4 g | — |
| Pecan | Raw | 0.99 g | — |
| Grape leaves | Raw | 0.86 g | — |
| Spirulina | Dry | 0.82 g | — |
| Extra-virgin olive oil | As sold | 0.76 g | — |
| Natto | As sold | 0.73 g | — |
| Broccoli sprouts | Raw | 0.72 g | — |
| Radish sprouts | Raw | 0.72 g | — |
| Hummus | As sold | 0.71 g | — |
| Firm tofu | As sold | 0.58 g | — |
| Dulse | Dry | 0.46 g | — |
| Hijiki | Dry | 0.46 g | — |
| Arame | Dry | 0.46 g | — |
| Sea lettuce | Dry | 0.46 g | — |
| Soybean sprouts | Raw | 0.45 g | — |
| Tahini | As sold | 0.41 g | — |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, flaxseed lists 22.81 g of Omega-3 (ALA) per 100 g (raw), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.