Where is CLA found? The Definitive Guide to Natural Sources

November 21, 2025 •

4 min read

An estimated average intake of conjugated linoleic acid (CLA) in the US is only about 151-212 mg per day, highlighting that many people may not be consuming enough. The primary and richest natural sources of CLA are the meat and dairy products from ruminant animals, particularly those that have been grass-fed. This guide details the specific foods where is CLA found naturally, emphasizing the significant difference in content based on an animal's diet.

Quick Summary

Natural conjugated linoleic acid is primarily found in meat and dairy from ruminant animals. The CLA content is significantly higher in products from grass-fed animals compared to their grain-fed counterparts. Fermented dairy and certain plant oils also contain smaller amounts of this beneficial fatty acid.

Key Points

Ruminant Meat is Key: The richest natural sources of CLA are meat and milk from ruminant animals like cows, sheep, and goats.
Grass-Fed is Superior: Animals raised on pasture and grass-based diets produce meat and dairy with significantly higher CLA levels than those fed grain.
Dairy Product Power: High-fat dairy items such as butter and certain cheeses are particularly concentrated sources of CLA.
Consider Other Sources: Minor sources include some poultry, eggs from CLA-fed chickens, certain mushrooms, and pomegranate seed oil.
Natural vs. Synthetic: CLA from food sources differs in its isomer composition from most commercial supplements, which are typically made from vegetable oils.
Optimize Through Diet: Increasing your intake of grass-fed meat and dairy is the most effective way to boost natural CLA consumption.

What is Conjugated Linoleic Acid (CLA)?

Conjugated linoleic acid, or CLA, refers to a group of isomers of linoleic acid, an omega-6 fatty acid found in many foods. While it is a type of natural trans fat, it's distinct from the industrial trans fats widely considered harmful. The most common and studied natural isomer is cis-9, trans-11 (rumenic acid), which is primarily formed in the digestive system of ruminant animals like cows, sheep, and goats.

CLA first gained significant attention after researchers discovered its potential anti-cancer properties in animal models. Since then, a range of other potential benefits, including its role in weight management and immune function, have been explored, though results from human studies are sometimes mixed.

The Role of Ruminants in CLA Production

The unique digestive system of ruminant animals is the key to naturally occurring CLA. Microorganisms in the rumen (the first stomach) convert linoleic acid from the animal's diet into CLA through a process called biohydrogenation. The CLA is then absorbed and incorporated into the animal's fat tissue and milk fat.

This process explains why the animal's diet has such a profound impact on the CLA content of its meat and dairy. Animals that graze on fresh pasture and diverse forages consume high levels of linoleic acid, leading to a much higher CLA concentration in their products. In contrast, grain-fed animals have a different rumen environment, which alters the biohydrogenation process and results in less CLA.

Rich Dietary Sources of Natural CLA

Dairy Products from Grass-Fed Animals

Dairy is a significant source of natural CLA, and its concentration varies considerably based on the cow's diet.

Butter and Cheese: These are typically the richest dairy sources of CLA due to their high fat concentration. Butter from grass-fed cows can contain especially high levels.
Yogurt and Milk: The CLA content in yogurt can be enhanced through the fermentation process by specific bacteria strains. Whole milk and other full-fat dairy products also contain CLA.

Meat from Grass-Fed Ruminants

Meat from ruminants is another primary source, with concentrations varying depending on the cut and the animal's diet. Grass-fed meat contains significantly more CLA than conventional, grain-fed meat.

Lamb: Often contains a higher concentration of CLA compared to beef.
Beef: Grass-fed beef is an excellent source, especially richer cuts.
Bison and Goat: These also contain considerable levels of CLA and are increasingly popular alternatives to conventional beef.

Other Sources

While dairy and ruminant meats are the main sources, other foods contain smaller, but still notable, amounts of CLA.

Turkey and Chicken: Contain low levels of CLA compared to ruminant meats.
Pomegranate Seed Oil: A notable plant-based source of punicic acid, which is converted to rumenic acid (the main CLA isomer) in the body.
Mushrooms: Certain species, such as Agaricus bisporus (white button mushrooms), contain trace amounts of CLA.

How Grass-Fed Impacts CLA Levels

To maximize your dietary intake of natural CLA, it is crucial to understand the distinction between grass-fed and grain-fed animal products. The following table provides a comparison based on research findings:


Feature	Grass-Fed Ruminant Products	Conventional (Grain-Fed) Ruminant Products
CLA Content	Significantly higher (2-4x more) due to a diet rich in omega-3 precursors.	Lower CLA levels, as grain-heavy diets alter the rumen's fatty acid metabolism.
Omega-6 to Omega-3 Ratio	Healthier ratio (approx. 1.5:1), which helps reduce inflammation.	Unhealthy ratio (approx. 7:1 to 16:1 or higher), contributing to inflammatory responses.
Antioxidants	Higher levels of antioxidants, including Vitamin E and beta-carotene, from the varied plant forage.	Lower levels of vitamins and antioxidants.
Fat Profile	Generally leaner meat and a healthier fatty acid composition.	Higher overall fat content.
Overall Health Impact	Linked to potential anti-inflammatory and cardiovascular benefits due to better fatty acid balance.	Linked to the potential promotion of inflammatory diseases due to an unfavorable omega fatty acid balance.

Is CLA from Supplements the Same?

It is important to note the difference between natural CLA from food and synthetic CLA from supplements. Commercial CLA supplements are typically produced by chemically altering linoleic acid from vegetable oils like safflower or sunflower oil. This process creates a different ratio of CLA isomers than those found naturally in food.

While studies on synthetic CLA have shown some promise, they have also been linked to potential side effects at higher doses, including increased fat accumulation in the liver and insulin resistance. Natural CLA from food sources is generally considered safer and provides a broader range of nutritional benefits. As with any supplement, it is best to consult a healthcare provider before use. You can read more about the difference in CLA sources in this review of CLA from Healthline(https://www.healthline.com/nutrition/conjugated-linoleic-acid).

Conclusion

For those seeking to increase their intake of conjugated linoleic acid, focusing on natural dietary sources is the most effective and safest approach. Meat and dairy from grass-fed ruminant animals offer the highest concentrations of naturally occurring CLA. Choosing grass-fed options not only boosts CLA intake but also provides a better overall fatty acid profile, including more omega-3s and antioxidants. While CLA supplements are available, their isomer composition and potential side effects differ from those of natural food sources. By making informed dietary choices, you can easily find where is CLA found and ensure you are getting this beneficial fatty acid from the best sources possible.

Frequently Asked Questions

The best food sources of naturally occurring CLA are the fatty meat and dairy products from grass-fed ruminant animals, such as cows and sheep. Grass-fed butter, cheese, and beef tend to have the highest concentrations.

Grass-fed animals have more CLA because their pasture-based diet is rich in linoleic acid, which is converted to CLA by the microorganisms in their rumen. This process is more efficient and results in higher CLA levels compared to grain-fed animals.

Vegetarians can get very small amounts of CLA from certain plant sources like white button mushrooms or oils derived from pomegranate seeds. However, plant sources are not a rich source, and CLA from supplements is typically made from chemically altered vegetable oils.

No, CLA is known to be a stable compound that is not significantly affected by normal cooking and storage conditions. Studies have shown that cooking beef can even increase the total CLA content due to moisture loss.

Natural CLA from food sources has a different balance of isomers, predominantly the cis-9, trans-11 form. Supplements are chemically produced from vegetable oils, resulting in a roughly 50:50 mix of the cis-9, trans-11 and trans-10, cis-12 isomers, which can have different biological effects.

Yes, research indicates that milk fat from different ruminants contains varying amounts of CLA. Goat milk fat and especially sheep milk fat can contain higher levels of CLA compared to cow milk fat under similar dietary conditions.

Yes, some studies show that certain probiotic bacteria used in the fermentation of dairy products, such as yogurt and cheese, can convert linoleic acid into CLA, potentially increasing its content.