nutrient
Alpha-linolenic acid (ALA)
ALA is an essential omega-3 polyunsaturated fatty acid found mainly in plant oils, seeds and nuts.
Humans cannot make ALA, and only a small fraction is converted to the longer-chain omega-3 fatty acids EPA and DHA.
The essential plant omega-3
ALA is a fatty-acid building block in cell membranes and a precursor for longer-chain omega-3 synthesis. NIH ODS describes conversion to EPA and DHA as very limited, so foods provide these fatty acids either as ALA or in preformed forms.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Ground flaxseed | 19.4 g |
| Hummus, commercial | 0.64 g |
| Atlantic salmon, farmed, raw | 0.54 g |
| Soy milk, unsweetened and shelf-stable | 0.17 g |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 0.15 g |
Show 9 more foods
| Food | Per 100 g |
|---|---|
| Almonds, dry-roasted and salted | 0.05 g |
| Braised chicken drumstick | 0.05 g |
| Braised chicken breast | 0.03 g |
| Salmon | 0.02 g |
| Roasted beef tenderloin | 0.01 g |
| Cottage cheese, 2% fat | <0.01 g |
| Low-fat milk, 1% and fortified | <0.01 g |
| Light tuna, canned in water, drained | <0.01 g |
| Greek yogurt, plain nonfat | <0.01 g |
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Hummus, commercial: 2 tablespoon (33.9 g) — 0.22 g.
- Almonds, dry-roasted and salted: 1 cup (135 g) — 0.07 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 0.05 g.
- Braised chicken breast: 1 piece (174 g) — 0.05 g.
- Roasted beef tenderloin: 1 roast (462 g) — 0.06 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 0.02 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — <0.01 g.
- Light tuna, canned in water, drained: 1 can (142 g) — <0.01 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — <0.01 g.
The source records and EFSA guidance are linked in References below.
Related topics
Polyunsaturated fat includes Alpha-linolenic acid (ALA)
ALA is one member of the polyunsaturated fatty-acid group.
Alpha-linolenic acid (ALA) can be converted in small amounts to Eicosapentaenoic acid (EPA)
The body converts some ALA to EPA, but NIH ODS describes the conversion as very limited.
Worth knowing
EFSA adequate intake. EFSA sets an adequate intake for ALA at 0.5% of energy for adults.
A closer look
Conversion is not equivalence
The existence of a conversion pathway does not mean that a given ALA intake supplies a predictable amount of EPA or DHA.
Conversion to EPA and DHA is limited
The body can convert ALA to longer-chain omega-3 fatty acids, but NIH ODS describes the conversion as very small.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolChecked 2026-09-05
- NIH Office of Dietary SupplementsOmega-3 Fatty Acids - Health Professional Fact SheetChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
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