FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6228
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858178
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6100
WalnutsEnglish Walnuts98016NA291580342103460441049203140.791
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.66617
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.510.5
PecansPecans nuts7001210025.31210451562770410038045.335.29.86
Grape LeavesRaw Grape Leaves36304.15NA26.395028.6NA91027209906.77338.56
Dried SpirulinaDried Spirulina Seaweed120061NA285195019NA11801363072104802046.88.23
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.8597.87
Sprouted Radish SeedsRaw Sprouted Radish Seeds5101.2NA8.64402.6NA11308606605.69017.2
Dried LeeksFreeze-dried Leeks36006.57NA76161026.3NA346024000573506.6206.9
Sprouted SoybeansRaw Sprouted Soybeans6704.27NA217207NA16404840614011.76914.45
KaleRaw Kale25400.53NA163309.2NA550348095303.98963.78
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.5473.76
Green SoybeansRaw Green Soybeans19701.28NA35.56505.47NA19406200151509.96753.76
Sprouted Pinto BeansRaw Sprouted Pinto Beans4303.2NA19.75303.66NA94030706153058133.34
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.72.9
Chinese BroccoliRaw Chinese Broccoli10500.64NA5.9190NANA430274014704.19262.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.52.63
Sprouted Navy BeansRaw Sprouted Navy Beans1503.56NA19.310104.1NA1000307061308.97922.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared1300.75NA4.71601.1NA6402470342802.66282.32
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.62.06
Dried Oriental RadishesRadishes, oriental, dried629016.3NA67.317005.4NA2040349407278021.31972.06
Young BroadbeansRaw Young Broadbeans2200.74NA193803.2NA9502500125005.88101.9
Broccoli RaabRaw Broccoli Raab10800.42NA21.42203.95NA7301960103307.79261.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.5951.88
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans5800.98NA306005.46NA11707560159207.75581.86
Dried LitchisLitchis, dried3306.3NA174202.34NA18101110013302.82231.78
PurslaneRaw Purslane6501.13NA206803.03NA440494094501.79291.76
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds3201.57NA9.62701.88NA7007906609.29281.75
ArugulaRaw Arugula16000.76NA14.64703.2NA520369032704.79171.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans1701.6NA8.12101.82NA370187066049071.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.5901.65
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.5231.64
Dried Ancho PeppersPeppers, ancho, dried6105.1NA109113012.8NA20102411029430142261.64
Sweetened Dried BlueberriesBlueberries, dried, sweetened1901.6NA9180NANA36021406304.91481.63
Sweetened Dried MangoMango, dried, sweetened03NA2.3200100NA500279021162031661.6
CherimoyaRaw Cherimoya1000.69NA2.71700.93NA2602870NA701.67941.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared4600.745509.31403NA49019002424603.65121.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash2300.37NA3.11201.25NA120108031701.99161.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers134014NA104188019NA32703170037193024201.45
SpinachRaw Spinach9901.3NA277908.97NA4905580107905.39141.38
Young Lima BeansRaw Young Lima Beans3403.18NA31.458012NA1360467018807.87021.36
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared2600.33NA9.32003.1NA6203700151003.18711.34
Hubbard Winter SquashRaw Hubbard Winter Squash1400.64NA41901.8NA21032005701.38801.3
Flower Clusters BroccoliRaw Flower Clusters Broccoli4800.45NA8.82502.3NA66032503027049071.3
Broccoli LeavesRaw Broccoli Leaves4800.45NA8.82502.3NA66032503027049071.3
Broccoli StalksRaw Broccoli Stalks4800.45NA8.82502.3NA66032503027049071.3
RaspberriesRaw Raspberries2500.9NA6.92206.7NA29015102104.28581.26
AvocadosRaw Avocados1201.9705.52901.42NA52048504706.47321.25
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4100.36NA7.21602.56NA5902500191703.49061.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2602.05NA23.55508.8NA122044103660166421.22
Tahitian TaroRaw Tahitian Taro12900.71NA134701.57NA450606075000.98801.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.31.2
Frozen KaleFrozen Kale, Unprepared13600.46NA9.31804.43NA290333091501.89111.17
Romaine LettuceRaw Cos Or Romaine Lettuce3300.48NA9.71401.55NA30024704802.39461.13
Frozen BlueberriesBlueberries, frozen, unsweetened800.33NA1.8501.47NA1105401100.78661.12
GuavasRaw Common Guavas1802.3NA2.62201.5NA40041706202.38081.12
CollardsRaw Collards23200.46NA4.72706.6NA2502130131702.18961.08
Baby Zucchini SquashRaw Baby Zucchini Squash2100.97NA7.93301.96NA93045903308.39271.06
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared5600.38NA8.11802.94NA5002120282404.89151.05
Green CauliflowerRaw Green Cauliflower3300.41NA7.32002.47NA620300062306.48981.04
Brussels SproutsRaw Brussels Sprouts4200.7NA142303.37NA6903890162504.28600.99
LeeksRaw Leeks5901.2NA212804.8NA3501800102001.28300.99
Frozen CauliflowerFrozen Cauliflower, Unprepared2200.31NA5.41201.97NA350193082401.79250.98
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared20100.53NA10.72906.33NA2702530144802.68950.96
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.24870.95
BlackberriesRaw Blackberries2901.65NA6.22006.46NA22016204105.38820.94
Taro LeavesRaw Taro Leaves10702.7NA22.54507.14NA60064809304.18570.93
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.5530.87
Frozen Turnip GreensFrozen Turnip Greens, Unprepared11800.57NA152703.7NA270184091201.79290.87
ElderberriesRaw Elderberries3800.61NA1650NANA39028006601.17980.85
Turnip GreensRaw Turnip Greens19003.5NA113104.66NA4202960124001.98970.84
Butterhead LettuceRaw Butterhead Lettuce3500.16NA12.41301.8NA330238065029560.83
Frozen BlackberriesBlackberries, frozen, unsweetened2901.2NA822012.2NA30014004102.58220.82
Mamey SapoteRaw Mamey Sapote1802.13NA7.81102.04NA2604540NA701.96490.82
Red Leaf LettuceRaw Red Leaf Lettuce3300.28NA121202.03NA28018701525029560.81
JackfruitRaw Jackfruit2400.76NA2.32900.43NA2104480NA201.37350.79
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained4704.73NA278104.66NA1390156503026607.85380.78
Garden CressRaw Garden Cress8101.7NA133805.53NA760606091402.38940.76
SuccotashRaw Succotash1801.86NA18.34806.88NA113036906406.17310.76
Dried ChivesFreeze-dried Chives81306.86NA200640013.5NA5180296009470051.2200.73
Black CurrantsRaw European Black Currants5500.86NA15.42402.56NA5903220NA202.78200.72
Strawberry GuavasRaw Strawberry Guavas210NANA2.2170NANA2702920NA370NA8070.71
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared3501.28NA225007NA10404520215206.36550.7
Yardlong BeanRaw Yardlong Bean5000.48NA4.74402.05NA590240015403.78790.7
Green Snap BeansRaw Green Snap Beans3700.6919010.32502.1641638021106602.49030.69
Frozen SuccotashFrozen Succotash, Unprepared1600.63NA9.42402.95NA780295064504.77410.67
New Zealand SpinachRaw New Zealand Spinach5800.93NA83906.4NA2801300713003.89400.66
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1300.9NA5.3900.57NA160124001018720.65
LitchisRaw Litchis501.48NA3.11000.55NA31017106100.78180.65
StrawberriesRaw Strawberries1600.48444.11303.86NA24015304101.49100.65
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared11400.51NA16.31802.2NA24082091801.69310.65
Frozen TurnipsFrozen Turnips, Unprepared2300.45NA71000.71NA200137042501.49570.64
BroccoliRaw Broccoli4700.49NA7.32102.1NA6603160253304.18930.63
Young Cowpeas Raw Young Cowpeas 12601.3NA115105.6NA53043102340107720.63
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared2500.93NA9.52402.44NA590212044704.58210.63
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.8520.62
Sprouted PeasRaw Sprouted Peas3602.72NA22.65604.38NA16503810620010.56230.61
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts