What vegetables contain ALA?

November 21, 2025 •

4 min read

According to the National Institutes of Health, alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that our bodies cannot produce on their own. Knowing what vegetables contain ALA is important for anyone seeking a more plant-rich or vegan diet, though it is vital to understand that vegetables contain lesser amounts than seeds and oils.

Quick Summary

Alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, is present in several vegetables, including leafy greens like spinach and cruciferous types like broccoli and Brussels sprouts. More concentrated sources of ALA are found in seeds like flax and chia.

Key Points

Essential Fatty Acid: ALA is an essential omega-3 fatty acid that the body requires from diet but cannot produce.
Leafy Greens are a Source: Vegetables like spinach, kale, and other leafy greens contain ALA, but in smaller amounts compared to seeds and oils.
Cruciferous Veggies Contribute: Broccoli, Brussels sprouts, and cauliflower are other vegetables that provide some ALA as part of a nutritious diet.
Seeds are Concentrated Sources: Flax seeds, chia seeds, and hemp seeds are far more concentrated and reliable plant-based sources of ALA.
Consider the Omega Ratio: Balancing ALA intake with omega-6 fatty acids is important for metabolic health, and certain seeds offer an ideal ratio.
Conversion is Limited: The body's ability to convert ALA to the more active forms of omega-3 (EPA and DHA) is inefficient.

What is ALA and Why is it Essential?

Alpha-linolenic acid (ALA) is a type of omega-3 fatty acid. It is considered "essential" because the human body cannot synthesize it and must obtain it through diet. ALA plays a crucial role in the body, contributing to cellular function, providing energy, and supporting heart health. While ALA is a precursor to the longer-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the conversion process is very limited, and supplementation with algal oil may be necessary to achieve optimal levels of EPA and DHA.

Leafy Green Vegetables and their ALA Content

Many varieties of leafy greens, while containing ALA, provide relatively small amounts compared to seeds and oils.

Spinach: Spinach contains a notable amount of ALA, with some research indicating a high concentration within its total fatty acid content.
Kale: This popular green leafy vegetable is also a good source of ALA and provides numerous other vitamins and minerals.
Other Leafy Greens: Romaine lettuce, rocket (arugula), mint, and watercress also contain small but valuable amounts of ALA.

Cruciferous Vegetables with ALA

Cruciferous vegetables are celebrated for their various health benefits, and some also contribute to your daily ALA intake.

Broccoli and Broccoli Rabe: Broccoli contains ALA and is packed with other nutrients, including fiber and vitamins.
Brussels Sprouts: Like broccoli, Brussels sprouts are a source of ALA, though the quantity is modest.
Cauliflower: As a member of the cruciferous family, cauliflower also contains some ALA.

Other Notable Vegetable Sources

In addition to the common leafy and cruciferous options, several other vegetables contain ALA.

Peas and Beans: Peas and certain types of beans, like kidney beans and soybeans (edamame), contain small amounts of ALA. Soybeans, in particular, are used to make soy oil, which is a source of ALA.
Winter Squash: Acorn squash is an example of a winter squash that contains a small amount of ALA.

Seeds and Oils: The Most Concentrated Plant-Based ALA Sources

For those looking to significantly boost their ALA intake from plant sources, seeds and certain oils are far more concentrated than vegetables. Whole foods like walnuts and ground flaxseed also offer additional bioactive compounds like lignans that can provide synergistic health benefits.

Flaxseed and Flaxseed Oil: Flaxseed oil is one of the richest sources of ALA available, and ground flaxseeds are also an exceptional source.
Chia Seeds: Chia seeds are another powerhouse of ALA, offering a high amount per serving.
Hemp Seeds: Hemp seeds provide a balanced fatty acid profile and a good dose of ALA, along with high protein and essential minerals.
Walnuts: English walnuts contain a high percentage of ALA in their oils.
Canola and Soybean Oils: These common vegetable oils are also good sources of ALA.

Comparison of ALA Sources: Seeds vs. Vegetables


Source	ALA Content (per serving)	Notes
Flaxseed Oil (1 Tbsp)	Approx. 7.3 g	One of the highest concentrated sources of ALA.
Ground Flaxseeds (2 Tbsp)	Approx. 3.2 g	Must be ground for absorption.
Chia Seeds (1 oz)	Approx. 5.1 g	Excellent source, also high in fiber.
English Walnuts (1 oz)	Approx. 2.6 g	A great snack and salad topping.
Hemp Seeds (3 Tbsp)	Approx. 3.0 g	Higher in protein than flaxseed.
Kale (1 cup, raw)	Approx. 0.12 g	Provides ALA but is not a significant source.
Spinach (1 cup, raw)	Approx. 0.04 g	Useful, but far less concentrated than seeds.
Brussels Sprouts (½ cup, raw)	Approx. 0.04 g	Part of a balanced diet, but not a primary ALA source.

The Importance of a Balanced Omega-3 to Omega-6 Ratio

An important consideration when consuming ALA-rich foods is the balance between omega-3 and omega-6 fatty acids. The typical Western diet is rich in omega-6s, and a high ratio of omega-6 to omega-3 can affect metabolic pathways. While many seeds and oils contain both, prioritizing ALA-rich sources helps improve this ratio. Focusing on seeds like flax, chia, and walnuts, which have favorable omega-3 to omega-6 ratios, is beneficial. You should also be mindful that high intakes of linoleic acid (LA), a plant-based omega-6, can reduce ALA's conversion to EPA and DHA.

Conclusion: Integrating ALA-Rich Vegetables into Your Diet

While vegetables contain ALA, they are not a primary source for meeting daily intake goals. They should be seen as complementary contributors to a well-rounded diet that includes more concentrated sources. For vegetarians and vegans, prioritizing nutrient-dense seeds and oils like flax, chia, hemp, and walnuts is crucial for obtaining adequate ALA. Incorporating a variety of leafy greens and other vegetables ensures you receive a broad spectrum of nutrients, with the added bonus of some ALA. An overall healthy diet, rich in diverse plant foods, is the most effective strategy. To explore more about the benefits of plant-based nutrition, consider visiting a reputable resource like the National Institutes of Health.

Frequently Asked Questions

ALA (alpha-linolenic acid) is an essential omega-3 fatty acid, mainly found in plants. Alpha-lipoic acid is a different compound, a powerful antioxidant that the body produces naturally and is found in some foods like broccoli and spinach.

Among vegetables, leafy greens like spinach and kale contain the highest proportion of ALA in their fatty acids, though their overall fat content is low. Seeds like flax, chia, and hemp are far more concentrated sources of ALA than any vegetable.

Yes, cooked vegetables still retain their ALA content. However, like many nutrients, certain cooking methods could lead to some loss. ALA itself is considered relatively stable during cooking.

It is difficult to obtain sufficient ALA from vegetables alone due to their low total fat content. You would need to eat very large quantities. It is more effective to include concentrated sources like flax seeds, chia seeds, or walnuts in your diet.

Vegans and vegetarians can ensure adequate ALA intake by regularly consuming concentrated plant sources such as ground flaxseed, chia seeds, walnuts, and hemp seeds. Using oils like flaxseed oil or canola oil is also effective.

Most leafy greens contain some level of ALA, as it is found in the chloroplasts of plants. However, the amounts vary, and they are not considered a primary source for high dietary intake.

To maximize intake, combine ALA-rich vegetables with other concentrated sources. For example, add spinach to a salad topped with walnuts or sprinkle ground flaxseed into a smoothie with kale. Using a salad dressing made with canola or soybean oil can also boost intake.