Nutrient table · IFCT 2017 · ICMR-NIN 2020
Omega-3 (ALA) content of Indian foods
Per 100 g, flaxseeds are the richest source of alpha-linolenic acid (ALA), the plant omega-3, in IFCT 2017 at 12,956 mg. Mustard oil follows at 11,640 mg, then walnut at 8,710 mg, garden cress seeds at 7,484 mg and soyabean oil at 5,200 mg. The ICMR-NIN 2020 summary sets no single omega-3 figure, and this table does not count fish EPA or DHA.
What omega-3 (ala) does, and where Indian diets stand
Omega-3 fats are polyunsaturated fats the body needs for cell membranes, especially in the brain and retina, and for making compounds that help regulate inflammation and blood clotting. Alpha-linolenic acid, ALA, is the plant form and is essential, because the body cannot make it. The body can convert a small part of ALA into the longer EPA and DHA found in fish, but only slowly.
Indian diets often carry plenty of omega-6 fat from sunflower, safflower and other seed oils, and relatively little omega-3, particularly in vegetarian homes. Regional habits make a big difference. Kitchens that cook in mustard oil, common in the east and north, and fish-eating coastal communities get far more omega-3 than homes cooking only with sunflower oil, groundnut oil or ghee.
This table ranks the 202 foods in IFCT 2017 with an ALA value, in milligrams per 100 g. Flaxseeds, mustard oil, walnut, garden cress seeds and soyabean oil lead by a wide margin. It counts only ALA, so oily fish such as sardine, hilsa and salmon, which supply EPA and DHA rather than ALA, do not appear near the top even though they are the main source of those long-chain forms.
All 202 foods ranked by omega-3 (ala)
Per 100 g of the edible portion, highest first.
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Omega-3 (ALA) content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/omega-3/
The top vegetarian sources of omega-3 (ala)
| Food | Group | Per 100 g |
|---|---|---|
| Flaxseeds (alsi) | Nuts and oilseeds | 12,956 mg |
| Mustard oil | Cooking oils and fats | 11,640 mg |
| Walnut | Nuts and oilseeds | 8,710 mg |
| Garden cress seeds (halim) | Nuts and oilseeds | 7,484 mg |
| Soyabean oil | Cooking oils and fats | 5,200 mg |
| Mustard seeds | Nuts and oilseeds | 3,341 mg |
| Soya bean | Pulses and legumes | 1,310 mg |
| Fenugreek seeds (methi dana) | Spices, herbs and condiments | 1,082 mg |
| Safflower oil, blended | Cooking oils and fats | 780 mg |
| Corn oil | Cooking oils and fats | 760 mg |
| Cloves | Spices, herbs and condiments | 691 mg |
| Wood apple (kaitha) | Fruits | 636 mg |
| Black gram (urad) | Pulses and legumes | 566 mg |
| Rice bran oil | Cooking oils and fats | 560 mg |
| Rajma (red kidney beans) | Pulses and legumes | 557 mg |
Omega-3 (ALA) requirements for Indians
The ICMR-NIN 2020 summary note does not provide a single daily figure for omega-3 fats, and none is invented here. The broader guidance is to improve the balance between omega-6 and omega-3 by using a mix of cooking oils, including one rich in ALA such as mustard or soyabean oil, and by eating omega-3 foods regularly.
Fish oil capsules may be prescribed for specific conditions such as very high triglycerides, but in that setting they are medicines and need a doctor's supervision, particularly for anyone on blood thinners.
From a table to a plate
Values are milligrams of ALA per 100 g. Oils are used by the teaspoon and flaxseeds by the tablespoon, so real intakes are a small fraction of these figures, which is still enough to matter. ALA is fragile: it oxidises with heat, light and air, so ground flaxseed and walnuts should be kept airtight and cool, and flaxseed oil should never be used for frying. Mustard oil is a traditional cooking oil, but heating it until it smokes hard, or reusing it for deep frying, still costs some of its omega-3.
- Add a tablespoon of roasted, ground flaxseed (alsi) to atta, chilla batter, curd or a smoothie.
- Use mustard oil or soyabean oil for some of the week's cooking, in rotation with other oils.
- Eat a few walnut halves as a snack, or chop them into salads and raita.
- Soak garden cress seeds (halim) in milk or water for laddoos and kheer, as many homes traditionally do.
- For non-vegetarians, an oily fish such as sardine, hilsa or salmon once or twice a week supplies EPA and DHA.
- Store flaxseed, walnuts and halim in airtight jars away from heat and use them within a few weeks.
What people ask about omega-3 (ala)
Which Indian food has the most omega-3?
For the plant form, ALA, flaxseeds lead IFCT 2017 at 12,956 mg per 100 g, followed by mustard oil at 11,640 mg, walnut at 8,710 mg and garden cress seeds at 7,484 mg. For EPA and DHA, the forms found in fish, oily fish such as sardine and hilsa are the main source.
Is mustard oil a good source of omega-3?
Yes. At 11,640 mg of ALA per 100 g, mustard oil carries more plant omega-3 than any other cooking oil in IFCT 2017, more than twice the 5,200 mg in soyabean oil. Using it for part of the week's cooking raises omega-3 without extra effort.
Can vegetarians get enough omega-3?
Vegetarians can get plenty of ALA from flaxseed, walnut, halim, mustard oil and soya. The body converts only a small share into EPA and DHA, so some vegetarians, especially in pregnancy, discuss algae-based DHA with their doctor.
Does ghee contain omega-3?
A little. IFCT 2017 lists 550 mg of ALA per 100 g of ghee, far below mustard oil or flaxseed. Ghee is mostly saturated fat, so it is not a practical omega-3 source.
Related reading and tables
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