FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.691
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.5182370.8
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.739.8
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31636
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43266.75
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.54.16
PecansPecans nuts2784.7639.71048018621099162715018143.9
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.662913.4
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.63.27
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.43.12
Sprouted Radish SeedsRaw Sprouted Radish Seeds2020.48NA3.41751.03NA4483412.4242.223572.87
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.942.74
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.642741.77
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.553561.5
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.61.5
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.932681.5
Sprouted Pinto BeansRaw Sprouted Pinto Beans1711.27NA7.82101.45NA37312182.460723231.33
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.31.15
Chinese BroccoliRaw Chinese Broccoli4170.25NA2.3475.4NANA17110875.5627.81.633671.08
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7151.04
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.533141.03
Frozen Potato PuffsFrozen Potato Puffs, Unprepared51.60.3NA1.8763.50.44NA2549801.216991.032490.92
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.40.82
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.45780.82
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.33210.75
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.063670.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.50.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.062210.74
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.50.71
PurslaneRaw Purslane2580.45NA7.92701.2NA17519613.571790.673690.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1270.62NA3.81070.75NA2783142.4243.653680.69
ArugulaRaw Arugula6350.3NA5.81871.27NA20614651.21071.873640.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans67.50.63NA3.283.30.72NA1477422.4241.63600.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.70.65
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.050.65
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.64900.65
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.70.65
Sweetened Dried MangoMango, dried, sweetened01.2NA0.9179.439.7NA19811078.336431.2660.64
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.643150.63
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared1830.292183.755.61.2NA1947549.539761.432030.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash910.15NA1.2347.60.5NA47.64291.267.50.753640.59
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.940.58
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.13630.55
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.12790.54
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1030.13NA3.779.41.23NA24614695.9539.71.233460.53
Hubbard Winter SquashRaw Hubbard Winter Squash55.60.25NA1.675.40.71NA83.31270227.80.523490.52
Flower Clusters BroccoliRaw Flower Clusters Broccoli1910.18NA3.5990.91NA2621290121071.63600.51
Broccoli LeavesRaw Broccoli Leaves1910.18NA3.5990.91NA2621290121071.63600.51
Broccoli StalksRaw Broccoli Stalks1910.18NA3.5990.91NA2621290121071.63600.51
RaspberriesRaw Raspberries990.36NA2.7487.32.66NA1155990.793.971.673400.5
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.542910.5
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1630.14NA2.8663.51NA2349927.5467.51.353590.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.272550.48
Tahitian TaroRaw Tahitian Taro5120.28NA5.161870.62NA17924052.781980.363490.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.80.48
Frozen KaleFrozen Kale, Unprepared5400.18NA3.771.41.76NA11513223.5759.50.713620.46
Romaine LettuceRaw Cos Or Romaine Lettuce1310.19NA3.8555.60.62NA1199801.631.80.913760.45
Frozen BlueberriesBlueberries, frozen, unsweetened31.80.13NA0.71200.58NA43.72140.43.970.283440.44
GuavasRaw Common Guavas71.40.91NA1.0387.30.6NA15916552.47.940.913210.44
CollardsRaw Collards9210.18NA1.871072.6NA998455.1667.50.833560.43
Baby Zucchini SquashRaw Baby Zucchini Squash83.30.38NA3.141310.78NA36918221.2123.33680.42
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2220.15NA3.271.41.17NA19884111951.93630.42
Green CauliflowerRaw Green Cauliflower1310.16NA2.979.40.98NA24611912.4912.543560.41
Brussels SproutsRaw Brussels Sprouts1670.28NA5.56911.34NA27415446.35991.673410.39
LeeksRaw Leeks2340.48NA8.331111.9NA1397143.9779.40.483290.39
Frozen CauliflowerFrozen Cauliflower, Unprepared87.30.12NA2.1447.60.78NA1397663.18950.673670.39
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared7980.21NA4.251152.5NA10710045.561911.033550.38
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.061930.38
BlackberriesRaw Blackberries1150.65NA2.4679.42.56NA87.36431.63.972.13500.37
Taro LeavesRaw Taro Leaves4251.07NA8.931792.83NA23825723.57121.633400.37
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.72210.35
Frozen Turnip GreensFrozen Turnip Greens, Unprepared4680.23NA61071.46NA1077303.5747.60.673690.35
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.443170.34
Turnip GreensRaw Turnip Greens7541.4NA4.371231.85NA16711754.761590.753560.33
Butterhead LettuceRaw Butterhead Lettuce1390.064NA4.9251.60.71NA1319452.4200.793800.33
Frozen BlackberriesBlackberries, frozen, unsweetened1150.48NA3.1887.34.85NA1195561.63.970.993260.33
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.752570.33
Red Leaf LettuceRaw Red Leaf Lettuce1310.11NA4.7647.60.81NA1117425.95990.793800.32
JackfruitRaw Jackfruit950.3NA0.911150.17NA83.31778NA7.940.522920.31
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.12140.31
Garden CressRaw Garden Cress3210.67NA5.161512.2NA30224053.5755.60.913550.3
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.422900.3
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.940.29
Black CurrantsRaw European Black Currants2180.34NA6.1951NA2341278NA7.941.073250.29
Strawberry GuavasRaw Strawberry Guavas83.3NANA0.8767.5NANA1071159NA147NA3200.28
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.52600.28
Yardlong BeanRaw Yardlong Bean1980.19NA1.871750.81NA2349535.95161.473490.28
Green Snap BeansRaw Green Snap Beans1470.2775.44.1990.861651518372.4240.953580.27
Frozen SuccotashFrozen Succotash, Unprepared63.50.25NA3.73951.17NA31011712.41791.872940.27
New Zealand SpinachRaw New Zealand Spinach2300.37NA3.181552.54NA1115162.785161.53730.26
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened51.60.36NA2.135.70.23NA63.549203.970.43460.26
LitchisRaw Litchis200.59NA1.2339.70.22NA1236792.43.970.283240.26
StrawberriesRaw Strawberries63.50.1917.51.6351.61.53NA956071.63.970.563610.26
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4520.2NA6.4771.40.87NA953253.5771.40.643700.26
Frozen TurnipsFrozen Turnips, Unprepared910.18NA2.7839.70.28NA79.45441.6990.563800.25
BroccoliRaw Broccoli1870.19NA2.983.30.83NA26212549.921311.633540.25
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.131643060.25
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared990.37NA3.77950.97NA2348411.61871.83260.25
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.60.25
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.172470.24
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits, vegetables & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts