Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Fats and Oils Highest in alpha-Linolenic Acid (ALA)

68 results

	Name	alpha-Linolenic Acid (ALA)	Data source
1	Flaxseed Oil (Oil, flaxseed, cold pressed) 1 tbsp	7.258g	Standard Release (Common)
2	Oil, flaxseed, contains added sliced flaxseed 1 tablespoon	6.703g	Standard Release
3	Canola Oil (Oil, canola) 1 tbsp	1.279g	Standard Release (Common)
4	Oil, industrial, soy, refined, for woks and light frying 1 tbsp	0.94g	Standard Release
5	Soybean Oil (Oil, soybean, salad or cooking) 1 tbsp	0.923g	Standard Release (Common)
6	USDA Commodity Food Oil Vegetable Soybean Refined (Oil, vegetable, soybean, refined) 1 tablespoon	0.889g	Standard Release
7	Oil, cooking and salad, ENOVA, 80% diglycerides 1 tbsp (1 nlea serving)	0.873g	Standard Release
8	Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 1 tablespoon	0.87g	Standard Release
9	Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 1 tablespoon (1 nlea serving)	0.865g	Standard Release
10	Oil, industrial, canola for salads, woks and light frying 1 tablespoon	0.862g	Standard Release
11	Oil, corn and canola 1 tbsp	0.812g	Standard Release
12	Salad dressing, mayonnaise, regular 1 tbsp	0.736g	Standard Release
13	Margarine, regular, 80% fat, composite, tub, with salt 1 tbsp	0.664g	Standard Release
14	Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 1 tbsp	0.655g	Standard Release
15	Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 1 tbsp	0.522g	Standard Release
16	Salad dressing, ranch dressing, regular 1 tablespoon	0.491g	Standard Release
17	Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 1 tablespoon	0.474g	Standard Release
18	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light 1 tbsp (1 nlea serving)	0.446g	Standard Release
19	Salad dressing, french dressing, commercial, regular 1 tbsp	0.445g	Standard Release
20	Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 1 tbsp (1 nlea serving)	0.41g	Standard Release
21	Coleslaw Salad Dressing (Salad dressing, coleslaw) 1 tbsp	0.393g	Standard Release (Common)
22	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 1 tbsp	0.378g	Standard Release
23	Oil, industrial, soy, low linolenic 1 tablespoon	0.375g	Standard Release
24	Margarine-like, vegetable oil spread, 60% fat, tub, with salt 1 tbsp	0.374g	Standard Release
25	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 1 tbsp	0.374g	Standard Release
26	Margarine-like, margarine-butter blend, soybean oil and butter 1 tbsp	0.372g	Standard Release
27	Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 1 tbsp	0.338g	Standard Release
28	Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 1 tbsp	0.338g	Standard Release
29	Margarine Spread Approximately 48% Fat Tub (Margarine Spread, 40-49% fat, tub) 1 tbsp	0.334g	Standard Release
30	Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) 1 tablespoon	0.334g	Standard Release
31	Margarine,spread, 35-39% fat, tub 1 tbsp	0.328g	Standard Release
32	Oil, industrial, canola, high oleic 1 tablespoon	0.308g	Standard Release
33	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick 1 tbsp (1 nlea serving)	0.29g	Standard Release
34	Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 1 tbsp	0.29g	Standard Release
35	Margarine-like spread, BENECOL Light Spread 1 tablespoon (1 nlea serving)	0.277g	Standard Release
36	Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 1 tbsp	0.274g	Standard Release
37	Margarine, regular, 80% fat, composite, stick, with salt 1 tbsp	0.274g	Standard Release
38	Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 1 tablespoon	0.274g	Standard Release
39	Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 1 tbsp	0.264g	Standard Release
40	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 1 tbsp	0.261g	Standard Release
41	Margarine-like, vegetable oil spread, 60% fat, stick, with salt 1 tbsp	0.25g	Standard Release
42	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 1 tbsp	0.245g	Standard Release
43	Vegetable Shortening (Shortening, vegetable, household, composite) 1 tbsp	0.241g	Standard Release (Common)
44	Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 1 tbsp	0.236g	Standard Release
45	Salad dressing, mayonnaise, light 1 tablespoon	0.228g	Standard Release
46	Salad dressing, italian dressing, commercial, regular 1 tbsp	0.211g	Standard Release
47	Shortening, industrial, soy (partially hydrogenated ) and corn for frying 1 tbsp	0.208g	Standard Release
48	Mayonnaise Salad Dressing (Salad dressing, mayonnaise type, regular, with salt) 1 tbsp	0.2g	Standard Release (Common)
49	Corn Oil (Oil, corn, industrial and retail, all purpose salad or cooking) 1 tbsp	0.158g	Standard Release (Common)
50	Margarine-like spread, SMART BALANCE Light Buttery Spread 1 tbsp	0.156g	Standard Release
51	Oil, industrial, soy, ultra low linolenic 1 tablespoon	0.144g	Standard Release
52	Oil, industrial, canola (partially hydrogenated) oil for deep fat frying 1 tablespoon	0.14g	Standard Release
53	Salad dressing, ranch dressing, reduced fat 1 tablespoon	0.079g	Standard Release
54	Salad dressing, buttermilk, lite 1 tablespoon	0.079g	Standard Release
55	Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries 1 tbsp	0.069g	Standard Release
56	Italian Salad Dressing (Reduced Fat) (Salad dressing, italian dressing, commercial, reduced fat) 1 tablespoon	0.066g	Standard Release (Common)
57	Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries 1 tbsp	0.044g	Standard Release
58	Oil, industrial, soy ( partially hydrogenated), all purpose 1 tbsp	0.028g	Standard Release
59	Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 1 tbsp	0.022g	Standard Release
60	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) 1 tablespoon	0.013g	Standard Release
61	Oil, industrial, soy, fully hydrogenated 1 tablespoon	0.013g	Standard Release
62	Salad dressing, ranch dressing, fat-free 1 tablespoon	0.011g	Standard Release
63	Margarine-like, vegetable oil spread, fat-free, tub 1 tbsp	0.007g	Standard Release
64	Oil, industrial, mid-oleic, sunflower 1 tablespoon	0.005g	Standard Release
65	Coconut Oil (Oil, coconut) 1 tbsp	0.003g	Standard Release (Common)
66	Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts 1 tbsp	0g	Standard Release
67	Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 1 tbsp	0g	Standard Release
68	Shortening, industrial, soy (partially hydrogenated ) for baking and confections 1 tbsp	0g	Standard Release