FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.691
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31636
PecansPecans nuts2784.7639.71048018621099162715018143.9
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.662913.4
Sprouted Radish SeedsRaw Sprouted Radish Seeds2020.48NA3.41751.03NA4483412.4242.223572.87
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.642741.77
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.553561.5
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
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.533141.03
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.40.82
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.33210.75
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.063670.75
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
Spaghetti Winter SquashRaw Spaghetti Winter Squash910.15NA1.2347.60.5NA47.64291.267.50.753640.59
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.13630.55
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.12790.54
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
Tahitian TaroRaw Tahitian Taro5120.28NA5.161870.62NA17924052.781980.363490.48
Romaine LettuceRaw Cos Or Romaine Lettuce1310.19NA3.8555.60.62NA1199801.631.80.913760.45
CollardsRaw Collards9210.18NA1.871072.6NA998455.1667.50.833560.43
Baby Zucchini SquashRaw Baby Zucchini Squash83.30.38NA3.141310.78NA36918221.2123.33680.42
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.061930.38
Taro LeavesRaw Taro Leaves4251.07NA8.931792.83NA23825723.57121.633400.37
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.72210.35
Turnip GreensRaw Turnip Greens7541.4NA4.371231.85NA16711754.761590.753560.33
Butterhead LettuceRaw Butterhead Lettuce1390.064NA4.9251.60.71NA1319452.4200.793800.33
Red Leaf LettuceRaw Red Leaf Lettuce1310.11NA4.7647.60.81NA1117425.95990.793800.32
Garden CressRaw Garden Cress3210.67NA5.161512.2NA30224053.5755.60.913550.3
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.422900.3
Yardlong BeanRaw Yardlong Bean1980.19NA1.871750.81NA2349535.95161.473490.28
Green Snap BeansRaw Green Snap Beans1470.2775.44.1990.861651518372.4240.953580.27
New Zealand SpinachRaw New Zealand Spinach2300.37NA3.181552.54NA1115162.785161.53730.26
BroccoliRaw Broccoli1870.19NA2.983.30.83NA26212549.921311.633540.25
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.131643060.25
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.60.25
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.172470.24
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin63.50.21NA1.4771.40.7NA15110360.7931.81.273760.24
Green Leaf LettuceRaw Green Leaf Lettuce1430.12NA3.451.60.99NA1157702.41110.713770.23
Napa CabbageRaw Chinese Napa Cabbage3060.14NA1.2351.60.75NA1159452.435.70.913750.23
Red Sweet PeppersRaw Red Sweet Peppers27.80.067NA1.747.60.44NA1038370.4160.993660.22
Summer SquashRaw All Varieties Summer Squash59.50.2NA1.467.50.69NA15110400.797.941.153760.22
Chinese CabbageRaw Chinese Cabbage4170.083NA3.1875.40.63NA147100022580.753780.22
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.942060.21
RutabagasRaw Rutabagas1710.13NA1.7579.40.52NA21012112.7847.60.953550.21
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas2580.4NA3.972301.22NA2588533.57161.353410.21
Iceberg LettuceRaw Iceberg Lettuce71.40.099NA1.6327.80.5NA79.45600.439.70.63800.21
Scallop Summer SquashRaw Scallop Summer Squash75.40.4NA1.6910.62NA1437220.793.971.153740.21
Jalapeno PeppersRaw Jalapeno Peppers47.60.18NA0.9959.50.38NA1039841.6120.563640.2
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage1870.091NA2.2259.50.63NA919763.5771.40.713670.18
Stored Common CabbageRaw Stored Common Cabbage1870.091NA2.2259.50.63NA919763.5771.40.713670.18
Red CabbageRaw Red Cabbage1790.067NA3.1863.50.96241199642.41070.873590.18
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2500.76NA7.621712.02NA35.718063.5727.81.153560.17
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.633400.17
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash83.30.37NA1.7579.40.68NA1278810.797.941.153740.17
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.793600.17
Enoki MushroomsRaw Enoki Mushrooms00.42NA4.5663.50.3NA41714258.73122.583510.16
Young Green OnionsYoung Green Onions, tops only2060.12NA2.0263.50.6NA99631259.50.793660.16
TurnipsRaw Turnips1190.34NA1.243.70.53NA1077582.782661.073650.16
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.762670.15
Yellow Snap BeansRaw Yellow Snap Beans1470.27NA4.13990.85NA1518302.4240.953580.14
Fruit ChayoteRaw Fruit Chayote67.50.49NA1.3547.60.75NA71.44960.797.942.943740.14
Sweet Potato LeavesRaw Sweet Potato Leaves310NANA3.85278NANA32120163.5724NA3450.14
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.923130.14
Winter SquashRaw All Varieties Winter Squash1110.28NA2.355.60.65NA9113891.6160.833560.14
Ginger RootRaw Ginger Root63.50.9NA2.41710.91NA13516472.7851.61.353130.13
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.852800.12
RadishesRaw Radishes990.2241.3539.70.27NA79.49252.41551.13780.12
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.972880.12
Oriental RadishesRaw Oriental Radishes1070.46NA1.663.50.15NA919012.7883.30.63760.12
White Icicle RadishesRaw White Icicle Radishes1070.39NA3.1835.70.13NA11111112.7863.50.523790.12
Savoy CabbageRaw Savoy Cabbage1390.25NA1.61110.71NA1679133.571111.073610.11
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.451740.11
Mustard SpinachRaw Mustard Spinach8330.3NA5.9543.71.6NA11117823.1883.30.673660.11
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.13060.11
KohlrabiRaw Kohlrabi950.51NA1.675.40.55NA18313892.7879.40.123610.1
Acorn Winter SquashRaw Acorn Winter Squash1310.26NA2.781270.66NA14313772120.523480.1
Butternut Winter SquashRaw Butternut Winter Squash1910.29NA2.781350.8NA13113972160.63430.1
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1910.099NA1.9447.60.94NA17133853.9710990.793630.099
TaroRaw Taro1710.68NA2.21311.52NA33323462.7843.70.912800.099
WatercressRaw Watercress4760.31NA0.7983.30.97NA23813103.571630.443770.091
Bamboo ShootsRaw Bamboo Shoots51.60.75NA2121.04NA23421153.18164.373610.079
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.62320.079
Chicory GreensRaw Chicory Greens3971.17NA3.571191.7NA18716671.21791.673650.075
Mustard GreensRaw Mustard Greens4560.65NA6.5127NANA23015243.5779.40.993600.071
ArtichokesRaw Artichokes1750.92NA5.12381NA35714690.793731.943370.067
CassavaRaw Cassava63.50.4NA1.0783.31.52NA10710762.7855.61.352370.067
White Sweet CornRaw White Sweet Corn7.940.21NA2.061470.64NA35310722.459.51.83010.064
Sprouted Mung BeansRaw Sprouted Mung Beans51.60.65NA3.683.30.75NA2145912.4241.633590.064
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 14 ounces are:
- Flaxseed
- English Walnuts
- Pecans nuts
- Raw Grape Leaves
- Raw Sprouted Radish Seeds