TABLE 3.

ALA content of selected foods, and daily servings needed to meet adequate intakes¹

Food source of ALA2	Amount of ALA per serving,3 g	Servings per day needed by men to meet recommendation (1.6 g ALA/d)	Servings per day needed by women to meet recommendation (1.1 g ALA/d)
Pumpkin seeds	0.03	53.33	36.67
Olive oil	0.10	16.00	11.00
Edamame beans	0.28	5.71	3.93
Soybean oil	0.95	1.68	1.16
Canola oil	1.28	1.25	0.86
Walnut oil	1.41	1.13	0.78
Walnuts, English	2.57	0.62	0.43
Camelina seed oil4	4.49	0.35	0.24
Chia seeds	5.05	0.32	0.22
Flaxseeds, whole	6.46	0.25	0.17
Flaxseeds, ground	6.55	0.24	0.17
Flaxseed oil	7.26	0.22	0.15
Perilla seed oil5	8.16	0.20	0.13

¹ALA, α-linolenic acid.

²Unless otherwise stated, source is USDA ARS (138).

³Serving: oil = 1 tbsp (13.6 g); seeds/nuts = 1 oz (28.35 g); edamame = ½ cup (77.5 g).

⁴Data from Ergönül and Özbek (139).

⁵Data from Bondioli et al. (140).