FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.611
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.874.17
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.440.89
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.51060.51
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.20.48
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.530.43
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.470.42
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.80.38
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.460.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.750.19
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.340.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.60.15
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.50.13
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.571560.13
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.970.11
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.942600.091
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.570.086
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.890.084
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.670.082
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.60.081
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.8810.073
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.80.064
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.060.058
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.030.052
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.540.042
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.17590.038
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.181210.037
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.360.037
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.620.036
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.820.034
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.430.031
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.170.028
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.144610.027
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.30.026
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.141200.025
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.560.016
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.20.005
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.30.002
Minerals in Top 40 Whole Nuts with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of minerals in whole nuts , sorted by most amount of Omega 3 per 300 calories.
Top 5 whole nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- English Walnuts
- Dried Beechnuts
- Boiled Breadfruit Seeds