Sacha inchi oil (Plukenetia volubilis)

Tier 2 — promising · Omega-3 · ALA · Plant-based

An Amazonian seed oil (also called Inca peanut or sacha mani) with the highest ALA content of any commonly available food oil — around 48% ALA, plus significant LA and complete plant protein when whole seeds are consumed. Positioned as a plant-based omega-3 source but like flaxseed oil, ALA conversion to EPA/DHA in humans is limited (typically under 10%). Better as a general culinary high-omega-3 fat than as a DHA source. Stable to moderate heat and pleasant taste.

Dose: 1 tablespoon (14 mL) daily, or 3–6 g whole seed