FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
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
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.422001.27
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
Scallop Summer SquashRaw Scallop Summer Squash3171.7NA6.673832.6NA60030333.3316.74.8315700.87
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
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
Red Sweet PeppersRaw Red Sweet Peppers80.80.2NA4.961381.3NA30024351.15462.910640.65
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.51118325940.63
White Icicle RadishesRaw White Icicle Radishes5792.12NA171930.71NA6006000153432.820440.62
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
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.714880.57
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.67880.56
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.459490.52
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
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
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.312570.37
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.071860.36
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4430.68NA6.83952.1NA44314666.1427.32.35860.35
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.328740.35
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.277160.33
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA467255610311310110.31
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.857920.31
Peeled CucumberRaw Peeled Cucumber4202.13396.63602.2NA63040803605.129020.3
Taro ShootsRaw Taro Shoots3272.4NA16.42183.33NA764905524.527.31426130.3
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.735710.29
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.3310110.29
Sweet Potato LeavesRaw Sweet Potato Leaves557NANA6.93500NANA57936296.4343NA6200.26
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA430853010277029140.25
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.4812000.25
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.852220.23
EndiveRaw Endive9181.75NA14.62657.4NA49455413.533881416550.23
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.210110.22
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.372570.21
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.112150.21
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.7810080.2
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.986580.2
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.1614670.19
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.2411050.18
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.715760.17
Sprouted Mung BeansRaw Sprouted Mung Beans1301.64NA9.12101.88NA54014906604.19040.16
EggplantRaw Eggplant1080.97NA2.761682.8NA28827483.6241.9211080.16
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.340.15
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.113980.15
ChivesRaw Chives9201.57NA164203.73NA58029609305.69070.15
TomatillosRaw Tomatillos65.60.74NA5.81881.43NA36625134.79.382.068590.15
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.541510.15
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.50.13
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.62920.13
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.282960.13
Green Sweet PeppersRaw Green Sweet Peppers1500.99305.11501.83NA30026250451.9514080.12
Hungarian PeppersRaw Hungarian Peppers1241.2NA4.761662.1NA30020903.110.33.19470.11
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.714630.11
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.267110.11
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 300 calories are:
- Flaxseed
- Raw Sprouted Radish Seeds
- English Walnuts
- Raw Kale
- Raw Chinese Broccoli