Nutrient Ranking Tool

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

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Vegetarian Foods Highest in alpha-Linolenic Acid (ALA)

83 results

	Name	alpha-Linolenic Acid (ALA)	Data source
1	Flax Seeds (Seeds, flaxseed) 1oz	6.479g	Standard Release (Common)
2	Chia Seeds (Seeds, chia seeds, dried) 1 oz	5.064g	Standard Release (Common)
3	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	2.579g	Standard Release (Common)
4	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	2.466g	Standard Release (Common)
5	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	0.76g	Standard Release (Common)
6	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	0.555g	Standard Release (Common)
7	Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup	0.426g	Standard Release (Common)
8	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	0.368g	Standard Release (Common)
9	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	0.322g	Standard Release (Common)
10	California Avocados (Avocados, raw, California) 1 cup, pureed	0.255g	Standard Release (Common)
11	Cherimoya (Cherimoya, raw) 1 cup, pieces	0.254g	Standard Release (Common)
12	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	0.223g	Standard Release (Common)
13	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	0.192g	Standard Release (Common)
14	Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces	0.144g	Standard Release (Common)
15	Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup	0.13g	Standard Release (Common)
16	Jackfruit (Jackfruit, raw) 1 cup, sliced	0.13g	Standard Release (Common)
17	Hummus (Commercial) (Hummus, commercial) 1 tbsp	0.107g	Standard Release (Common)
18	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	0.102g	Standard Release (Common)
19	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	0.076g	Standard Release (Common)
20	Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup	0.074g	Standard Release (Common)
21	Feijoa (Feijoa, raw) 1 cup, pureed	0.07g	Standard Release (Common)
22	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	0.06g	Standard Release (Common)
23	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	0.057g	Standard Release (Common)
24	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	0.055g	Standard Release (Common)
25	Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup	0.048g	Standard Release (Common)
26	Unsalted Butter (Butter, without salt) 1 tbsp	0.045g	Standard Release (Common)
27	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	0.042g	Standard Release (Common)
28	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	0.042g	Standard Release (Common)
29	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	0.039g	Standard Release (Common)
30	Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz	0.039g	Standard Release (Common)
31	Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz	0.036g	Standard Release (Common)
32	Swiss Cheese (Cheese, swiss) 1 oz	0.036g	Standard Release (Common)
33	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	0.034g	Standard Release (Common)
34	American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz	0.034g	Standard Release (Common)
35	Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)	0.033g	Standard Release (Common)
36	Neufchatel Cheese (Cheese, neufchatel) 1 oz	0.033g	Standard Release (Common)
37	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	0.032g	Standard Release (Common)
38	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	0.032g	Standard Release (Common)
39	Queso Blanco (Cheese, white, queso blanco) 1/4 cup	0.032g	Standard Release (Common)
40	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	0.032g	Standard Release (Common)
41	Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz	0.031g	Standard Release (Common)
42	Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup	0.03g	Standard Release (Common)
43	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	0.03g	Standard Release (Common)
44	Grated Parmesan (Cheese, parmesan, grated) 1 oz	0.029g	Standard Release (Common)
45	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	0.027g	Standard Release (Common)
46	Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams	0.023g	Standard Release (Common)
47	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	0.023g	Standard Release (Common)
48	Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0.022g	Standard Release (Common)
49	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	0.02g	Standard Release (Common)
50	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	0.02g	Standard Release (Common)
51	Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz	0.019g	Standard Release (Common)
52	Eggs (Raw) (Egg, whole, raw, fresh) 1 large	0.018g	Standard Release (Common)
53	Cream Cheese (Cheese, cream) 1 tbsp	0.018g	Standard Release (Common)
54	Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)	0.017g	Standard Release (Common)
55	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	0.016g	Standard Release (Common)
56	Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)	0.016g	Standard Release (Common)
57	Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)	0.014g	Standard Release (Common)
58	Half And Half Cream (Cream, fluid, half and half) 1 fl oz	0.012g	Standard Release (Common)
59	Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)	0.011g	Standard Release (Common)
60	Dried Eggs (Egg, whole, dried) 1 tbsp	0.009g	Standard Release (Common)
61	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	0.009g	Standard Release (Common)
62	Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup	0.009g	Standard Release (Common)
63	Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz	0.008g	Standard Release (Common)
64	Cultured Sour Cream (Cream, sour, cultured) 1 tbsp	0.008g	Standard Release (Common)
65	Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper	0.007g	Standard Release (Common)
66	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	0.007g	Standard Release (Common)
67	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	0.005g	Standard Release (Common)
68	Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)	0.005g	Standard Release (Common)
69	Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful	0.005g	Standard Release (Common)
70	Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins	0.004g	Standard Release (Common)
71	Zante Currants (Currants, zante, dried) 1 oz handful	0.003g	Standard Release (Common)
72	Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container	0.002g	Standard Release (Common)
73	Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)	0.002g	Standard Release (Common)
74	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	0.002g	Standard Release (Common)
75	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	0.001g	Standard Release (Common)
76	Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp	0.001g	Standard Release (Common)
77	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	0g	Standard Release (Common)
78	Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup	0g	Standard Release (Common)
79	Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp	0g	Standard Release (Common)
80	Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	0g	Standard Release (Common)
81	Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	0g	Standard Release (Common)
82	Raw Plantains (Plantains, yellow, raw) 1 cup, sliced	0g	Standard Release (Common)
83	Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup	0g	Standard Release (Common)