Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.96285.04
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
KimchiCabbage Kimchi6600.48NA50280NANA48030201099604.418862.74
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
Prepared Yellow MustardMustard, prepared, yellow3150.377.58.052402.1NA54076016855203.24191.87
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
Dill Pickled CucumberPickles, cucumber, dill or kosher dill14250.77536.51751.55NA40029250202252.523591.75
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium14250.77536.51751.55NA400292504502.523591.75
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
Sour Cucumber PicklesPickles, cucumber, sour02.3NA111090.3NA3826270329450.5525661.25
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium02.3NA111090.3NA38262704910.5525661.25
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
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids4131.13NA8.82445.85NA30017443.7569942.6317681.2
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 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
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.70.98
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.440.98
Minerals in Top 100 Vegetables, Fruits & Spices with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of minerals in all vegetables, fruits & spices , sorted by most amount of Omega 3 per 300 calories.
Top 5 vegetables, fruits & spices with most amount of omega 3 per 300 calories are:
- Raw Sprouted Radish Seeds
- Fresh Basil
- Canned Grape Leaves
- Dried Marjoram Spices
- Cooked Chinese Broccoli