FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.611
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.96285.04
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.874.17
BasilFresh Basil23095.02NA41.383515NA73038483.95210.612014.12
Canned Grape LeavesGrape leaves, canned12578NA13611.26NA1481263.9124041.743313.67
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.463.58
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.312763.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.327853.27
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.347683.24
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.7310683.13
Boiled KaleBoiled and Drained Kale12500.56NA72084.5NA35012007.51332.257493.1
Dried TarragonDried Tarragon Spices11580.69NA333538.1NA31830714.47633.977.873
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.54122.94
Cooked Frozen KaleBoiled and Drained Frozen Kale12500.56NA72084.5NA35012008.331332.257492.8
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.162372.76
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.5513932.64
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.512622.58
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.510972.4
Canned CapersCapers, canned5224.88NA21.84301NA13052215.7306264.1710942.4
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.34200611972.32
SpearmintFresh Spearmint13571.64NA814307.62NA4093123NA2057.435832.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.31212112.3
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.12.24
Boiled CauliflowerBoiled and Drained Cauliflower2090.23NA4.171171.72NA41718527.831962.212132.18
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.6411012.04
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.0616702
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.162142
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 5180.46NA14.51772.22NA27313095.4527.32.7312731.98
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.051.93
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.6314721.93
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.622071.9
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3601.04NA7.43803.46NA74052804606.619041.88
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt5290.56NA12.71862.5NA31413715.738292.713361.87
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.622071.87
PeppermintFresh Peppermint10411.4NA21.83435.04NA3132439NA1334.763371.86
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.911921.8
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids25291.78NA32.44295.94NA45030211559364.9320291.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1731.6NA8.12091.8NA34517645.4563.648121.76
Sprouted Kidney BeansRaw Sprouted Kidney Beans1761.64NA8.382171.9NA38319346.2624.149381.75
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.341781.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans2081.55NA9.532561.77NA45514852.97402.43931.6
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.511951.6
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans2051.46NA92451.68NA40913368.26952.312741.6
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.3431213251.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.848861.44
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3000.69NA101671.9NA467264212.51752.757411.44
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.1420141.4
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.7523701.4
Flower Clusters BroccoliRaw Flower Clusters Broccoli5140.48NA9.432682.45NA7073482322894.39721.4
Broccoli LeavesRaw Broccoli Leaves5140.48NA9.432682.45NA7073482322894.39721.4
Broccoli StalksRaw Broccoli Stalks5140.48NA9.432682.45NA7073482322894.39721.4
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.381931.33
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.6314951.33
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash3471.03NA5.842532.48NA45827953.1615.83.4714881.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.59371.3
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower2680.38NA6.471422.37NA37921959.472842.0514841.28
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.422001.27
Frozen KaleFrozen Kale, Unprepared14570.49NA9.961934.75NA31135689.641611.939761.25
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens15721.55NA202694.9NA352231712.41554.249351.23
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash4051.55NA5.43603.2NA58528803155.8514061.23
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips4170.82NA12.81831.3NA33923747.834702.612211.23
Frozen CauliflowerFrozen Cauliflower, Unprepared2750.39NA6.751502.46NA4382413103002.1311561.23
Boiled Oriental RadishesBoiled and Drained Oriental Radishes3001.8NA2.651590.58NA424502912.42292.316771.2
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.5410551.2
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.51.2
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved5550.6NA7.272643NA38221559.127.32.88181.2
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.911901.2
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.6317941.2
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.312671.2
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.413941.2
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.61.17
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.243541.16
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.619001.16
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans61.51.5NA8.14271.7NA39612192.3543.732921.15
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.041611.13
Iceberg LettuceRaw Iceberg Lettuce3860.54NA8.81502.68NA42930212.142143.220491.1
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt5800.74NA20.42604.1NA3601840038407.219011.1
Steamed Soybeans SproutsSteamed Sprouted Soybeans2191.22NA4.852222.63NA50013152.22373.852941.1
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.881701.1
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2820.94NA6.533183.12NA67146063.531415.6516731.08
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.317701.07
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards17500.46NA9.332505.53NA225209212.54172.257371.06
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.4417751.05
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.7421091.04
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage6860.62NA6.432143.28NA83648218.571933.8620411.03
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage23250.48NA262753.6NA7259275108504.2523891.03
Boiled BroccoliBoiled and Drained Broccoli3430.5234.35.741801.66NA574251113.73513.867651
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.978401
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.28691
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.21
Cooked Green CauliflowerCauliflower, green, cooked, no salt added3000.38NA6.751782.27NA53426067.52165.98391
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.986600.98
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1900.24NA6.81462.28NA454270711732.276370.98
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips10971.14NA152063.43NA27418519.431633.177800.98
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.440.98
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1000.47NA2.81301.26NA140214035019110.97
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.530.96
Boiled Turnip GreensBoiled and Drained Turnip Greens20553.8NA123305.06NA435304513.54352.113980.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.372070.96
Minerals in Top 100 Whole Vegan Food with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of minerals in whole vegan food , sorted by most amount of Omega 3 per 300 calories.
Top 5 whole vegan food with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Raw Sprouted Radish Seeds
- English Walnuts
- Fresh Basil