Selected Food Sources of ALA, EPA, and DHA2
Food: Flaxseed oil, 1 tablespoon
Grams per serving
ALA: 7.26
DHA:
EPA:
Food: Chia seeds, 1 ounce
Grams per serving
ALA: 5.06
DHA:
EPA:
Food: English walnuts, 1 ounce
Grams per serving
ALA: 2.57
DHA:
EPA:
Food: Flaxseed, whole, 1 tablespoon
Grams per serving
ALA: 2.35
DHA:
EPA:
Food: Salmon, Atlantic, farmed, cooked, 3 ounces
Grams per serving
ALA:
DHA: 1.24
EPA: 0.59
Food: Salmon, Atlantic, wild, cooked, 3 ounces
Grams per serving
ALA:
DHA: 1.22
EPA: 0.35
Food: Herring, Atlantic, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.94
EPA: 0.77
Food: Canola oil, 1 tablespoon
Grams per serving
ALA: 1.28
DHA:
EPA:
Food: Sardines, canned in tomato sauce, drained, 3 ounces
Grams per serving
ALA:
DHA: 0.74
EPA: 0.45
Food: Mackerel, Atlantic, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.59
EPA: 0.43
Food: Salmon, pink, canned in water, drained, 3 ounces
Grams per serving
ALA: 0.04
DHA: 0.63
EPA: 0.28
Food: Soybean oil, 1 tablespoon
Grams per serving
ALA: 0.92
DHA:
EPA:
Food: Trout, rainbow, wild, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.44
EPA: 0.40
Food: Black walnuts, 1 ounce
Grams per serving
ALA: 0.76
DHA:
EPA:
Food: Mayonnaise, 1 tablespoon
Grams per serving
ALA: 0.74
DHA:
EPA:
Food: Oysters, eastern, wild, cooked, 3 ounces
Grams per serving
ALA: 0.14
DHA: 0.23
EPA: 0.30
Food: Sea bass, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.47
EPA: 0.18
Food: Edamame, frozen, prepared, ½ cup
Grams per serving
ALA: 0.28
DHA:
EPA:
Food: Shrimp, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.12
EPA: 0.12
Food: Refried beans, canned, vegetarian, ½ cup
Grams per serving
ALA: 0.21
DHA:
EPA:
Food: Lobster, cooked, 3 ounces
Grams per serving
ALA: 0.04
DHA: 0.07
EPA: 0.10
Food: Tuna, light, canned in water, drained, 3 ounces
Grams per serving
ALA:
DHA: 0.17
EPA: 0.02
Food: Tilapia, cooked, 3 ounces
Grams per serving
ALA: 0.04
DHA: 0.11
EPA:
Food: Scallops, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.09
EPA: 0.06
Food: Cod, Pacific, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.10
EPA: 0.04
Food: Tuna, yellowfin, cooked, 3 ounces
Grams per serving
ALA:
DHA: 0.09
EPA: 0.01
Food: Kidney beans, canned, ½ cup
Grams per serving
ALA: 0.10
DHA:
EPA:
Food: Baked beans, canned, vegetarian, ½ cup
Grams per serving
ALA: 0.07
DHA:
EPA:
Food: Ground beef, 85% lean, cooked, 3 ounces
Grams per serving
ALA: 0.04
DHA:
EPA:
Food: Bread, whole-wheat, 1 slice
Grams per serving
ALA: 0.04
DHA:
EPA:
Food: Egg, cooked, 1
Grams per serving
ALA:
DHA: 0.03
EPA:
Food: Chicken, breast, roasted, 3 ounces
Grams per serving
ALA:
DHA: 0.02
EPA: 0.01
Food: Milk, low-fat (1%), 1 cup
Grams per serving
ALA: 0.01
DHA:
EPA: