Several kinds of meat contain CLA. Chicken and pork contain only small amounts of CLA, while beef, ground turkey, lamb and veal more significantly boost your intake of the fat. You can also consume CLA from a few vegetarian-friendly sources.
If you're an ovo-lacto vegetarian, you can boost your CLA intake by eating dairy products. Swiss and Colby cheeses are the richest sources of CLA, but homogenized milk, yogurt, sour cream, butter and cottage cheese also contain some CLA. Those on a strict vegetarian or vegan diet can get CLA from white button mushrooms and pomegranate seed oil. Some vegetable oils, including safflower and sunflower oils, also contain CLA.
| FOOD | Typical mgs of CLA per gram of total fat | % of CLA present as c9, t11 isomer |
|---|---|---|
| Lamb | 5.6 | 92 |
| Homogenized cow's milk | 5.5 | 92 |
| Homogenized cow's milk | 4.8 | 84 |
| Butter | 4.7 | 88 |
| Cottage cheese | 4.5 | 83 |
| Fresh ground beef | 4.3 | 85 |
| Sharp cheddar cheese | 3.6 | 93 |
| Chicken | 0.9 | 84 |
| Pork | 0.6 | 82 |
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