FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.611
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.75.44
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.96285.04
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.874.17
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.347683.24
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.7310683.13
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
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.31212112.3
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.6411012.04
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.0616702
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.622071.9
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.622071.87
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.911921.8
Sprouted Kidney BeansRaw Sprouted Kidney Beans1761.64NA8.382171.9NA38319346.2624.149381.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans2081.55NA9.532561.77NA45514852.97402.43931.6
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.3431213251.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.848861.44
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.1420141.4
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
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.59371.3
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.422001.27
Frozen KaleFrozen Kale, Unprepared14570.49NA9.961934.75NA31135689.641611.939761.25
Frozen CauliflowerFrozen Cauliflower, Unprepared2750.39NA6.751502.46NA4382413103002.1311561.23
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.5410551.2
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.6317941.2
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.312671.2
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.243541.16
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.619001.16
Iceberg LettuceRaw Iceberg Lettuce3860.54NA8.81502.68NA42930212.142143.220491.1
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
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.4417751.05
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.978401
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.28691
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.986600.98
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1900.24NA6.81462.28NA454270711732.276370.98
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared16290.73NA23.32573.14NA3431171132572.313300.93
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.440.89
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared18270.48NA9.732645.75NA245230012.74362.368140.87
Scallop Summer SquashRaw Scallop Summer Squash3171.7NA6.673832.6NA60030333.3316.74.8315700.87
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.840.85
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.616000.83
Young BroadbeansRaw Young Broadbeans920.31NA7.91581.33NA396104252082.43380.79
Turnip GreensRaw Turnip Greens17813.3NA10.32914.37NA394277511.33751.88410.79
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.021380.77
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.424950.73
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.168380.71
Brussels SproutsRaw Brussels Sprouts2930.49NA9.771602.35NA4812714111742.936000.69
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash3321.45NA6.953162.7NA50535053.1631.64.5814890.68
Green Snap BeansRaw Green Snap Beans3580.671849.972422.140336820425.8582.328740.67
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.936120.66
Frozen BlueberriesBlueberries, frozen, unsweetened470.19NA1.0629.40.86NA64.73180.595.90.415090.66
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.76150.66
Red Sweet PeppersRaw Red Sweet Peppers80.80.2NA4.961381.3NA30024351.15462.910640.65
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.870.65
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.643180.64
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.51118325940.63
White Icicle RadishesRaw White Icicle Radishes5792.12NA171930.71NA6006000153432.820440.62
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared3180.88NA92294.3NA49438473.5335.33.716710.62
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.38530.61
RadishesRaw Radishes4690.941136.381881.3NA375436911.37315.2517860.58
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage5880.29NA71882NA288307511.32252.2511570.58
Stored Common CabbageRaw Stored Common Cabbage5880.29NA71882NA288307511.32252.2511570.58
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.312300.57
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.714880.57
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.67880.56
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2701.28NA7.23452.43NA52531353755.5514050.56
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.459490.52
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.8213560.49
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.594080.49
SpirulinaRaw Spirulina Seaweed1386.9NA322192.15NA12714658.0811312.310460.48
Oriental RadishesRaw Oriental Radishes4501.9NA6.672670.63NA383378311.73502.515770.48
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.20.48
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6521.98NA204455.27NA9347079.372.439290.46
Yardlong BeanRaw Yardlong Bean3190.31NA32811.3NA37715329.5725.52.365610.45
Young Green OnionsYoung Green Onions, tops only5780.34NA5.671781.67NA27817675.561672.2210260.44
Red CabbageRaw Red Cabbage4350.16NA7.741552.355829023525.82612.138750.44
RutabagasRaw Rutabagas3490.26NA3.571621.06NA43024735.68971.957250.43
TurnipsRaw Turnips3210.91NA3.21181.44NA28920467.57182.99840.43
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.530.43
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.655690.42
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.67950.41
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.441060.39
Frozen ArtichokesFrozen Artichokes, Unprepared1500.43NA3.952131.9NA45819581.583712.536990.39
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.173850.38
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.80.38
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.312570.37
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.071860.36
Frozen Mustard GreensFrozen Mustard Greens, Unprepared17401NA19.42255.1NA450255010.54353.4513980.36
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4430.68NA6.83952.1NA44314666.1427.32.35860.35
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.453280.35
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.328740.35
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.33900.34
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.277160.33
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts