Which oils are high in linolenic acid?

November 20, 2025 •

5 min read

According to the National Institutes of Health, alpha-linolenic acid (ALA) is an essential omega-3 fatty acid that the human body cannot produce on its own. Understanding which oils are high in linolenic acid is crucial for those seeking to increase their intake of this important nutrient through a plant-based diet.

Quick Summary

This guide lists and compares plant-based oils with the highest alpha-linolenic acid content, including flaxseed, perilla, and chia seed oils. It details their ALA concentration, optimal culinary uses, and storage recommendations to help you make informed choices for a balanced diet.

Key Points

Top ALA Oils: Flaxseed, chia seed, and perilla oils offer the highest concentrations of alpha-linolenic acid, often exceeding 60% of their total fat content.
Usage Matters: Oils high in ALA have low heat stability and should be used in uncooked applications like salad dressings or added to finished dishes to prevent nutrient degradation.
Common Cooking Options: Canola and soybean oils contain moderate levels of ALA and are more suitable for light cooking, though their overall omega-3 content is lower.
Omega-3 to Omega-6 Ratio: Prioritizing ALA-rich oils can help balance the dietary ratio of omega-3 to omega-6 fatty acids, which is often skewed toward omega-6 in Western diets.
Storage is Crucial: To protect against light, heat, and oxygen, highly unsaturated oils should be stored in a cool, dark place, preferably the refrigerator, in opaque containers.
Not for High Heat: Never use flaxseed or chia seed oil for high-heat cooking, as their fatty acid structure is easily damaged, leading to loss of nutrients and potential creation of harmful compounds.

The Importance of Alpha-Linolenic Acid

Alpha-linolenic acid, or ALA, is a vital polyunsaturated fatty acid with significant health implications. As an essential nutrient, it must be obtained from the diet, primarily through plant-based sources. ALA is a precursor to other omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found predominantly in marine sources like fish oil. While the conversion rate of ALA to EPA and DHA in the body is limited, ALA itself is known to provide health benefits, including supporting heart health and reducing inflammation.

For those who follow a vegetarian, vegan, or plant-based diet, ALA-rich oils are a critical dietary component. Including these oils can help balance the ratio of omega-6 to omega-3 fatty acids in the body, which is important for overall health.

Top Oils with the Highest Linolenic Acid Content

Several plant-based oils stand out for their exceptionally high linolenic acid concentration. These oils are typically derived from seeds and are sensitive to heat, light, and air, requiring careful storage and handling to preserve their nutritional value. Here are some of the most potent sources:

Flaxseed Oil: Often considered the richest dietary source, flaxseed oil contains an impressive alpha-linolenic acid content, with percentages ranging from approximately 40% to over 60% of its total fatty acids. This oil is highly unstable when heated, making it best for use in uncooked applications like salad dressings, smoothies, or drizzled over finished dishes. Proper storage in a dark, cool place (or the refrigerator) is essential to prevent oxidation.
Chia Seed Oil: Extracted from the seeds of the Salvia hispanica plant, chia seed oil is another powerhouse of ALA, with an ALA content that can exceed 60%. Like flaxseed oil, it is prone to oxidation and should be reserved for cold preparations. It's an excellent addition to vinaigrettes, marinades, and baked goods after they have cooled down.
Perilla Oil: Derived from the seeds of the perilla plant, this oil offers one of the highest concentrations of ALA, with some analyses showing more than 60%. It has a slightly nutty flavor and is often used in traditional Asian cuisine. Its high ALA content also makes it susceptible to oxidation, so it is best used for cold applications to maintain its nutritional integrity.
Hemp Seed Oil: This oil provides a unique fatty acid profile, with alpha-linolenic acid constituting up to 20% of its fatty acid composition. It is also a good source of gamma-linolenic acid (GLA), another beneficial fatty acid. Hemp seed oil has a nutty flavor and a moderate smoke point, suitable for low-temperature cooking, but is best used raw in dressings or sauces. Proper refrigeration extends its shelf life.

Moderate and Common Sources of Linolenic Acid

While the oils above are top-tier sources, many more common cooking oils also contain notable amounts of linolenic acid, though in lower concentrations. These oils are often more stable for light cooking applications but may still degrade when exposed to high heat.

Canola Oil: Also known as rapeseed oil, canola oil is a widely used vegetable oil that contains approximately 9-11% ALA. It is a versatile cooking oil with a moderate to high smoke point, making it suitable for sauteing, baking, and stir-frying.
Soybean Oil: Extracted from soybeans, this oil contains around 7-10% ALA. Soybean oil has a moderate smoke point and is one of the most common cooking oils globally, found in countless processed foods. Its ALA content can make it less stable than other oils, and it is sometimes partially hydrogenated to increase shelf stability.
Walnut Oil: Characterized by its delicate, nutty flavor, walnut oil is a good source of ALA, containing around 10-14% of the fatty acid. It has a low smoke point, making it ideal for cold dishes and dressings. It should not be used for high-heat cooking.

Comparison of Oils High in Linolenic Acid


Oil	ALA Content (approx. % of total fatty acids)	Best Culinary Uses	Stability & Storage
Flaxseed Oil	40-60%+	Salad dressings, smoothies, finished dishes	Low stability; must be refrigerated and protected from light
Chia Seed Oil	60%+	Cold preparations, dressings, baking (added after cooling)	Low stability; best refrigerated and stored in a dark bottle
Perilla Oil	54-64%+	Cold dishes, Asian cuisine dressings	Low stability; sensitive to heat and light; refrigerate
Hemp Seed Oil	15-22%	Dressings, low-heat sauteing	Moderate stability; best refrigerated
Walnut Oil	10-14%	Salad dressings, cold dishes	Low stability; refrigerate after opening
Canola Oil	9-11%	Sauteing, baking, everyday cooking	Moderate to high smoke point; relatively stable
Soybean Oil	7-10%	General cooking, processed foods	Moderate smoke point; can be less stable; may be partially hydrogenated

How to Choose and Use Linolenic-Rich Oils

Selecting the right oil depends on both your health goals and culinary needs. For maximum ALA intake, raw consumption of oils like flaxseed, chia, and perilla is most effective. These oils, being highly delicate, should not be exposed to high heat, as it can destroy the beneficial fatty acids and create undesirable compounds.

For general cooking, oils with a balanced fatty acid profile, like canola or soybean oil, are common choices, though their ALA content is significantly lower. It's crucial to consider the omega-6 to omega-3 ratio, which is often unbalanced in modern diets due to high consumption of common vegetable oils rich in omega-6 fatty acids. Diversifying your oil consumption to include dedicated ALA-rich oils can help address this imbalance.

Conclusion

For those seeking to enrich their diet with alpha-linolenic acid, the best sources are concentrated oils derived from specific seeds. Flaxseed, chia, and perilla oils offer the highest percentages of this essential omega-3 fatty acid. While these oils are unsuitable for high-heat cooking, they are perfect for cold applications, allowing for a pure and potent dose of ALA. Other more common cooking oils, such as canola and soybean oil, contain lesser amounts of ALA and are more versatile for everyday use. By prioritizing quality sources and understanding the best culinary applications for each, you can effectively integrate linolenic-rich oils into a healthy, balanced eating plan.

Additional resources

For more information on the health benefits of ALA and plant-based omega-3s, visit this authoritative resource on the subject: ScienceDirect.

Key Takeaways:

Essential Omega-3: Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid found in plant-based oils and must be obtained from the diet.
Top Sources: Flaxseed, chia seed, and perilla oils contain the highest concentrations of ALA, with some varieties exceeding 60% of their total fatty acids.
Use Cold: Due to their heat sensitivity, ALA-rich oils are best used in cold applications like dressings, dips, and smoothies to preserve their nutritional benefits.
Common Options: More common cooking oils like canola and soybean oil also contain ALA, though at significantly lower percentages, and have a higher omega-6 content.
Balance is Key: Including dedicated ALA-rich oils helps improve the omega-6 to omega-3 fatty acid ratio in the diet, which is often imbalanced in modern eating patterns.
Proper Storage: To prevent oxidation and rancidity, cold-pressed ALA-rich oils should be stored in opaque containers in the refrigerator.

Frequently Asked Questions

Flaxseed oil, also known as linseed oil, is generally considered the richest plant-based source of alpha-linolenic acid (ALA), with its composition consisting of up to 60% ALA. However, other oils like chia seed and perilla also have similarly high concentrations.

You should not use oils with very high linolenic acid content, such as flaxseed, chia seed, and perilla oil, for high-heat cooking. These oils have a low smoke point and are prone to oxidation when heated, which destroys the beneficial omega-3s. Instead, use them in cold dishes or add them after cooking.

Alpha-linolenic acid (ALA) is linked to several health benefits, including supporting heart health by helping to maintain normal heart rhythm and pumping, potentially reducing the risk of heart disease. It also has anti-inflammatory effects and may improve overall cardiovascular markers.

Linolenic acid (ALA) is a shorter-chain omega-3 fatty acid found in plants, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are longer-chain omega-3s primarily found in fish and seafood. The body can convert ALA to EPA and DHA, but the conversion rate is limited and varies among individuals.

To protect high-ALA oils from oxidation and rancidity, they should be stored in opaque, airtight bottles in a cool, dark place, such as the refrigerator. Exposure to heat, light, and air can quickly degrade their quality and health benefits.

Yes, ALA can also be obtained from whole food sources like flaxseeds, chia seeds, and walnuts. Other plant sources include soybeans, Brussels sprouts, and kale, though in lesser amounts. Consuming the seeds directly also provides fiber and other nutrients.

While it is a good source of ALA among common cooking oils, canola oil's linolenic acid content is moderate, typically ranging from 9-11%. It is a versatile cooking oil, but it does not contain nearly as much ALA as specialty oils like flaxseed or chia seed oil.