FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6103
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.381
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.545.5
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.541
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.63307.7
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.5124.75
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.5164.47
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.043333.9
Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.23.73
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.83.57
Sprouted Radish SeedsRaw Sprouted Radish Seeds2310.54NA3.92001.18NA5133902.7227.22.544093.27
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.073.13
Sprouted SoybeansRaw Sprouted Soybeans3041.94NA9.533273.2NA74421952.7263.55.33132
KaleRaw Kale11520.24NA7.261504.17NA24915794.12401.774071.7
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.31.7
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.53061.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans1951.45NA8.942401.66NA42613932.726942.273691.5
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.98201.3
Chinese BroccoliRaw Chinese Broccoli4760.29NA2.6886NANA19512436.3531.81.864201.23
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.5171.2
Sprouted Navy BeansRaw Sprouted Navy Beans681.6NA8.754581.85NA45413932.72594.043591.18
Frozen Potato PuffsFrozen Potato Puffs, Unprepared590.34NA2.1372.60.5NA29011201.3619411.182851.05
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.170.93
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.30.93
Young BroadbeansRaw Young Broadbeans1000.34NA8.61721.45NA43111345.442272.633670.86
Broccoli RaabRaw Broccoli Raab4900.19NA9.71001.8NA3318894.541503.54200.86
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.6430.85
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.52530.84
Dried LitchisLitchis, dried1502.86NA7.71911.06NA82150355.913.61.271010.81
PurslaneRaw Purslane2950.51NA9.033081.37NA20022414.12040.774210.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1450.71NA4.351220.85NA3183582.7227.24.174210.79
ArugulaRaw Arugula7260.34NA6.622131.46NA23616741.361222.134160.77
Sprouted Kidney BeansRaw Sprouted Kidney Beans770.72NA3.67950.83NA1688482.7227.21.84110.77
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.6410.75
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.30.74
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.441030.74
Sweetened Dried BlueberriesBlueberries, dried, sweetened860.73NA4.181.6NANA1639712.7213.62.22670.74
Sweetened Dried MangoMango, dried, sweetened01.36NA1.049145.4NA22712669.537351.3675.30.73
CherimoyaRaw Cherimoya45.40.31NA1.22770.42NA1181302NA31.80.733600.72
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared2090.342494.263.51.36NA2228621111161.632320.68
Spaghetti Winter SquashRaw Spaghetti Winter Squash1040.17NA1.454.40.57NA54.44901.36770.864150.68
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.070.66
SpinachRaw Spinach4490.59NA12.33584.07NA22225314.543582.44150.63
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.543190.62
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1180.15NA4.2911.4NA28116786.845.41.43950.61
Hubbard Winter SquashRaw Hubbard Winter Squash63.50.29NA1.8860.81NA9514512.2731.80.593990.59
Flower Clusters BroccoliRaw Flower Clusters Broccoli2180.2NA41131.04NA299147413.61221.84110.59
Broccoli LeavesRaw Broccoli Leaves2180.2NA41131.04NA299147413.61221.84110.59
Broccoli StalksRaw Broccoli Stalks2180.2NA41131.04NA299147413.61221.84110.59
RaspberriesRaw Raspberries1130.41NA3.131003.04NA1326850.914.541.93890.57
AvocadosRaw Avocados54.40.8631.82.51320.64NA23622001.831.82.93320.57
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1860.16NA3.2772.61.16NA26811348.6771.544110.57
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1180.93NA10.72494NA553200016.327.27.172910.55
Tahitian TaroRaw Tahitian Taro5850.32NA5.92130.71NA20427493.182270.413990.55
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.70.54
Frozen KaleFrozen Kale, Unprepared6170.21NA4.281.62NA13215104.1680.824130.53
Romaine LettuceRaw Cos Or Romaine Lettuce1500.22NA4.463.50.7NA13611201.836.31.044290.51
Frozen BlueberriesBlueberries, frozen, unsweetened36.30.15NA0.8222.70.67NA502450.454.540.323930.51
GuavasRaw Common Guavas81.61.04NA1.181000.68NA18118912.729.071.043670.51
CollardsRaw Collards10520.21NA2.131223NA1139665.9770.954070.49
Baby Zucchini SquashRaw Baby Zucchini Squash950.44NA3.61500.89NA42220821.3613.63.764210.48
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2540.17NA3.6781.61.33NA22796212.71092.184150.48
Green CauliflowerRaw Green Cauliflower1500.19NA3.3911.12NA28113612.721042.94070.47
Brussels SproutsRaw Brussels Sprouts1910.32NA6.351041.53NA31317647.261131.93900.45
LeeksRaw Leeks2680.54NA9.531272.2NA1598164.54910.543760.45
Frozen CauliflowerFrozen Cauliflower, Unprepared1000.14NA2.4554.40.89NA1598753.631090.774200.44
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9120.24NA4.851322.87NA12211486.352181.184060.44
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.362210.43
BlackberriesRaw Blackberries1320.75NA2.8912.93NA1007351.84.542.44000.43
Taro LeavesRaw Taro Leaves4851.22NA10.22043.24NA27229394.113.61.863890.42
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA1315308411011240.39
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5350.26NA6.851221.67NA1228354.154.40.774220.39
ElderberriesRaw Elderberries1720.28NA7.2622.7NANA17712702.7227.20.53620.39
Turnip GreensRaw Turnip Greens8621.6NA51412.1NA19113435.441810.864070.38
Butterhead LettuceRaw Butterhead Lettuce1590.073NA5.62590.81NA15010802.7222.70.914340.38
Frozen BlackberriesBlackberries, frozen, unsweetened1320.54NA3.631005.55NA1366351.84.541.133730.37
Mamey SapoteRaw Mamey Sapote81.60.97NA3.54500.93NA1182059NA31.80.862940.37
Red Leaf LettuceRaw Red Leaf Lettuce1500.13NA5.4454.40.92NA1278486.81130.914340.37
JackfruitRaw Jackfruit1090.34NA1.041320.2NA952032NA9.070.593330.36
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2132.15NA123672.1NA630709913.612073.542440.35
Garden CressRaw Garden Cress3670.77NA5.91722.5NA34527494.163.51.044060.34
SuccotashRaw Succotash81.60.84NA8.32183.12NA51316742.72182.773320.34
Dried ChivesFreeze-dried Chives36883.1NA9129036.12NA23501342642.631823.29.070.33
Black CurrantsRaw European Black Currants2490.39NA71091.16NA2681461NA9.071.223720.33
Strawberry GuavasRaw Strawberry Guavas95NANA177NANA1221324NA168NA3660.32
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1590.58NA102273.2NA47220509.532362.862970.32
Yardlong BeanRaw Yardlong Bean2270.22NA2.132000.93NA26810896.8181.683980.32
Green Snap BeansRaw Green Snap Beans1680.31864.671130.981891729572.7227.21.14100.31
Frozen SuccotashFrozen Succotash, Unprepared72.60.29NA4.261091.34NA35413382.722042.133360.3
New Zealand SpinachRaw New Zealand Spinach2630.42NA3.631772.9NA1275903.185901.724260.3
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened590.41NA2.4410.26NA72.656204.540.453960.29
LitchisRaw Litchis22.70.67NA1.445.40.25NA1417762.724.540.323710.29
StrawberriesRaw Strawberries72.60.22201.86591.75NA1096941.84.540.644130.29
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5170.23NA7.481.61NA1093724.181.60.734220.29
Frozen TurnipsFrozen Turnips, Unprepared1040.2NA3.1845.40.32NA916211.81130.644340.29
BroccoliRaw Broccoli2130.22NA3.3950.95NA299143311.31501.864050.29
Young Cowpeas Raw Young Cowpeas 5720.59NA52312.54NA240195510.4184.63500.29
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1130.42NA4.31091.1NA2689621.82132.043720.29
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.60.28
Sprouted PeasRaw Sprouted Peas1631.23NA10.32542NA74817282.72914.762820.28
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 1 lb
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 pound.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts