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18:3 n-3 c,c,c (ALA)

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18:3 N-3 C,C,C (Ala) Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Oil, flaxseed, cold pressed 25.8 8.84 0.1
Oil, flaxseed, contains added sliced flaxseed 23.8 8.78 0.6
Seeds, chia seeds, dried 15.6 4.86 23.3
Seeds, hemp seed, hulled 6.5 5.53 33.1
Oil, canola 4.2 8.84 0.0
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light 3.8 3.33 10.0
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 3.3 7.30 1.6
Salad dressing, mayonnaise, regular 3.1 6.80 1.4
Oil, industrial, soy, refined, for woks and light frying 3.1 8.84 0.0
Oil, soybean, salad or cooking 3.0 8.84 0.0
Salad dressing, ranch dressing, regular 3.0 4.30 6.6
USDA Commodity Food, oil, vegetable, soybean, refined 2.9 8.84 0.0
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 2.8 8.84 0.0
Oil, industrial, canola for salads, woks and light frying 2.8 8.84 0.0
Oil, cooking and salad, ENOVA, 80% diglycerides 2.7 8.84 0.0
USDA Commodity Food, oil, vegetable, low saturated fat 2.6 8.84 0.0
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 2.5 7.13 0.9
Oil, corn and canola 2.5 8.84 0.0
Margarine, regular, 80% fat, composite, tub, with salt 2.5 7.13 0.9
Salad dressing, mayonnaise, light 2.4 2.38 9.5
Spices, parsley, dried 2.4 2.92 46.3
Mustard, prepared, yellow 2.4 0.60 4.9
Salad dressing, italian dressing, commercial, regular 2.3 2.40 12.3
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 2.2 5.83 0.2
Margarine-like spread, BENECOL Light Spread 2.1 3.57 5.7
Salad dressing, mayonnaise type, regular, with salt 2.0 2.50 15.3
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D 1.9 3.39 0.9
Margarine-like, vegetable oil spread, unspecified oils, approximately 37% fat, with salt 1.9 3.39 1.1
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 1.9 5.26 0.3
Margarine-like, vegetable oil spread, 60% fat, tub, with salt 1.8 5.33 1.0
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 1.8 5.33 1.0
Margarine Spread, approximately 48% fat, tub 1.8 4.24 1.0
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 1.8 6.06 0.6
Peanut butter with omega-3, creamy 1.8 6.08 24.6
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 1.6 8.84 0.0
Nuts, walnuts, black, dried 1.6 6.19 23.4
Salad dressing, italian dressing, commercial, reduced fat 1.6 1.02 10.3
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) 1.4 6.05 0.2
Noodles, flat, crunchy, Chinese restaurant 1.4 5.21 55.8
Cheese food, pasteurized process, American, imitation, without added vitamin D 1.3 2.57 18.5
Margarine-like, margarine-butter blend, soybean oil and butter 1.3 7.27 0.9
Squash, summer, zucchini, includes skin, raw 1.2 0.17 2.8
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 1.1 7.14 0.8
Margarine-like spread, SMART BALANCE Light Buttery Spread 1.1 3.37 2.0
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick 1.1 6.28 1.7
Margarine-like, vegetable oil spread, 60% fat, stick, with salt 1.1 5.37 0.8
Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 1.1 5.37 0.8
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 1.1 6.32 22.0
Veal, Australian, shank, hind, bone-in, separable lean only, raw 1.0 1.22 14.6
Oil, industrial, soy, low linolenic 1.0 9.00 0.0
Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil 1.0 2.42 32.2
Edamame, frozen, prepared 1.0 1.21 11.8
Frijoles rojos volteados (Refried beans, red, canned) 1.0 1.44 14.5
Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.9 2.76 35.9
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 0.9 8.84 0.0
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 0.9 7.17 0.8
Margarine, regular, 80% fat, composite, stick, with salt 0.9 7.17 0.8
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 0.9 7.17 0.8
Salad dressing, ranch dressing, reduced fat 0.8 1.96 20.9
Salad dressing, buttermilk, lite 0.8 2.02 20.9
Oil, industrial, canola, high oleic 0.7 9.00 0.0
Spices, oregano, dried 0.7 2.65 33.8
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 0.7 8.84 0.0
Squash, summer, crookneck and straightneck, raw 0.7 0.19 3.4
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 0.6 8.84 0.0
Spices, cloves, ground 0.6 2.74 35.4
Shortening, vegetable, household, composite 0.6 8.84 0.0
Cherimoya, raw 0.6 0.75 15.6
Refried beans, canned, vegetarian 0.6 0.83 11.8
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 0.5 8.84 0.0
Refried beans, canned, fat-free 0.5 0.79 11.8
Refried beans, canned, traditional, reduced sodium 0.5 0.89 13.6
Refried beans, canned, traditional style (includes USDA commodity) 0.5 0.90 13.8
Shortening, industrial, soy (partially hydrogenated ) and corn for frying 0.5 8.84 0.0
Spices, chili powder 0.5 2.82 23.0
Turkey, skin, from retail parts, from dark meat, raw 0.5 3.80 9.3
Peppers, jalapeno, raw 0.4 0.29 4.2
Beans, baked, canned, with pork and sweet sauce 0.4 1.05 20.6
Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil 0.4 2.19 27.4
Sweet Potatoes, french fried, frozen as packaged, salt added in processing 0.4 1.82 31.1
Turkey, skin, from retail parts, from dark meat, cooked, roasted 0.4 4.14 16.0
Spices, paprika 0.4 2.82 32.0
Turkey, skin from whole (light and dark), with added solution, raw 0.4 3.81 8.4
Mollusks, oyster, eastern, wild, cooked, moist heat 0.4 1.02 12.4
Beans, navy, mature seeds, raw 0.4 3.37 60.4
Turkey, skin from whole, (light and dark), raw 0.3 4.07 8.8
Beans, navy, mature seeds, cooked, boiled, with salt 0.3 1.40 21.6
Turkey, back, from whole bird, meat and skin, with added solution, raw 0.3 2.06 11.0
Frankfurter, chicken 0.3 2.23 12.8
Turkey, skin from whole, (light and dark), with added solution, roasted 0.3 4.51 14.8
Turkey, skin from whole (light and dark), roasted 0.3 4.59 16.5
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated 0.3 1.58 25.8
Peppers, hot pickled, canned 0.3 0.22 2.4
Oil, corn, industrial and retail, all purpose salad or cooking 0.2 9.00 0.0
Spices, basil, dried 0.2 2.33 27.2
Beans, navy, mature seeds, cooked, boiled, without salt 0.2 1.40 21.6
Lamb, New Zealand, imported, tongue - swiss cut, raw 0.2 2.25 8.0
Potato puffs, frozen, unprepared 0.2 1.78 24.0
Oil, industrial, soy, ultra low linolenic 0.2 8.84 0.0
Turkey, dark meat from whole, meat and skin, with added solution, raw 0.2 1.69 11.5

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