Omega-3 in fruit: avocado contains a little ALA

Avocado has a specific ALA entry

USDA SR Legacy lists raw avocado at 0.111 g ALA per 100 g, alongside 14.66 g total fat. A 50 g portion therefore provides about 0.056 g ALA. The much larger total-fat number does not represent omega-3. ODS identifies flaxseed, chia and walnuts among more concentrated plant ALA sources. [1][2]

Use the named fatty-acid field

Some older fruit records, including berry entries, report an undifferentiated 18:3 fatty-acid value rather than a separately identified ALA value. That field should not be promoted into a precise ranking of ALA or total omega-3 without additional composition information. Missing specificity is a data limit, not proof that the food contains none. [1]

A hypothetical portion check

A 100 g avocado portion gives twice the ALA estimate of a 50 g portion: 0.111 versus 0.056 g. ALA is a plant omega-3; ODS notes limited conversion to EPA and DHA. Equal gram amounts of different omega-3 forms therefore should not be treated as an interchangeable fish-oil dose. [1][2]

Hypothetical example — compare specified portions using historical reference data
Raw avocado	ALA estimate
50 g	0.056 g
100 g	0.111 g

Omega-3 in fruit: avocado contains a little ALA — original article outline diagram — Original editorial diagram of this article’s sections; no product photograph or clinical finding is depicted.

Sources for this article

USDA FoodData Central — SR Legacy April 2018 composition and portion tables
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.
Omega-3 Fatty Acids - Health Professional Fact Sheet
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.