FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.521.4
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.9718.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.59.06
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.510478.4
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.16.94
KaleRaw Kale36290.76NA2347113NA7864971137575.5712805.4
Chinese BroccoliRaw Chinese Broccoli20191.23NA11.3365NANA8275269271357.917805.2
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.63944.6
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.2523224.4
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.521034.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA15221717131302020183.8
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.418343.4
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.7627833.32
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.736783.2
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.736783.1
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.519873
Sprouted Kidney BeansRaw Sprouted Kidney Beans2932.74NA143623.14NA638322410.31036.915642.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans3472.6NA164272.95NA75824764.8412344.036562.7
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.822082.52
Spaghetti Winter SquashRaw Spaghetti Winter Squash3710.6NA51942NA19417424.842743.0614772.4
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.633572.36
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.1416192.3
Broccoli LeavesRaw Broccoli Leaves8570.8NA15.74464.1NA1179580453.64827.1416192.3
Broccoli StalksRaw Broccoli Stalks8570.8NA15.74464.1NA1179580453.64827.1416192.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared7070.62NA12.42764.4NA1017431032.82935.8615612.16
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.336662.1
Frozen KaleFrozen Kale, Unprepared24290.82NA16.63217.9NA5185946162683.216272.1
Frozen CauliflowerFrozen Cauliflower, Unprepared4580.65NA11.32504.1NA729402116.75003.5419272.04
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.2317592
Frozen TurnipsFrozen Turnips, Unprepared7191.4NA223132.2NA625428112.57814.3829902
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.8621121.98
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.645911.94
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA967646720933631661.93
Iceberg LettuceRaw Iceberg Lettuce6430.89NA14.62504.46NA71450363.573575.3634161.86
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.82831.82
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.427881.8
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.229501.8
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.0629581.75
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.314001.7
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.314481.68
Hubbard Winter SquashRaw Hubbard Winter Squash1750.8NA52382.24NA26340006.2587.51.6311001.64
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared3170.4NA11.32443.8NA756451218.31223.810621.63
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.822171.55
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.731.48
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.9413571.45
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.0626161.44
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.071.4
Tahitian TaroRaw Tahitian Taro14660.81NA14.85341.8NA51168867.955681.0210001.38
Young BroadbeansRaw Young Broadbeans1530.51NA132642.22NA66017368.333474.035631.3
Turnip GreensRaw Turnip Greens29695.47NA174847.3NA656462518.86252.9714011.3
Green SoybeansRaw Green Soybeans6700.44NA122211.86NA66021095.1513.372301.28
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.048251.2
Garden CressRaw Garden Cress12662.66NA20.35948.64NA11889469142193.613971.2
Brussels SproutsRaw Brussels Sprouts4880.81NA16.32673.9NA802452318.62914.910001.15
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5532.42NA11.65264.53NA84258425.2652.67.6324811.13
Green Snap BeansRaw Green Snap Beans5971.130616.64033.567161334039.68973.8714571.1
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.910201.1
Frozen BlueberriesBlueberries, frozen, unsweetened78.40.32NA1.76491.44NA1085290.989.80.698491.1
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.1610251.1
Red Sweet PeppersRaw Red Sweet Peppers1350.33NA8.272312.15NA50040581.92774.817731.08
Dried LeeksFreeze-dried Leeks5611.02NA122514.1NA53937388.8854.51.033.11.08
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.075291.06
WatercressRaw Watercress54553.5NA9.195511NA272715000411864543231.05
White Icicle RadishesRaw White Icicle Radishes9643.54NA28.63211.18NA100010000255714.6434061.04
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5291.47NA153827.18NA82464125.9596.1827851.03
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.214211
RadishesRaw Radishes7811.5618810.63132.16NA625728118.812198.7529770.97
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage9790.48NA11.73133.3NA479512518.83753.7519280.96
Stored Common CabbageRaw Stored Common Cabbage9790.48NA11.73133.3NA479512518.83753.7519280.96
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.1720500.96
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.524800.95
BroccoliRaw Broccoli6910.72NA10.73093.1NA971464736.84856.0313130.93
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared4502.13NA125754.05NA875522551259.2523420.93
Jalapeno PeppersRaw Jalapeno Peppers2070.79NA4.32591.67NA44842766.951.72.415810.86
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.75940.82
LeeksRaw Leeks4840.98NA17.22303.94NA28714758.21640.986800.81
SpirulinaRaw Spirulina Seaweed23111.5NA53.73653.58NA212244213.518853.8517440.81
Oriental RadishesRaw Oriental Radishes7503.2NA114441.06NA639630619.45834.1726280.81
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.320.8
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10863.3NA337418.78NA155784515.5121515480.76
Yardlong BeanRaw Yardlong Bean5320.51NA54682.2NA62825531642.63.949350.74
Young Green OnionsYoung Green Onions, tops only9630.57NA9.442962.78NA46329449.262783.717100.74
Red CabbageRaw Red Cabbage7260.27NA132583.99748439199.684353.5514580.73
RutabagasRaw Rutabagas5810.43NA5.952701.77NA71641229.461623.2412090.72
TurnipsRaw Turnips5361.5NA5.361962.4NA482341112.511964.8216410.71
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.550.71
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.19480.71
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.6513260.68
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.731760.65
Frozen ArtichokesFrozen Artichokes, Unprepared2500.71NA6.583553.2NA76332632.636184.211660.64
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.956420.64
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.70.63
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.8620950.61
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.453110.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.7523300.6
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7391.14NA11.46593.5NA739244310.245.53.869770.59
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.755470.58
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.8714560.58
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.146500.57
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.811940.55
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 500 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 500 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts