FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.521.4
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
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.336662.1
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
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.0626161.44
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
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
Red Sweet PeppersRaw Red Sweet Peppers1350.33NA8.272312.15NA50040581.92774.817731.08
WatercressRaw Watercress54553.5NA9.195511NA272715000411864543231.05
White Icicle RadishesRaw White Icicle Radishes9643.54NA28.63211.18NA100010000255714.6434061.04
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
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.524800.95
BroccoliRaw Broccoli6910.72NA10.73093.1NA971464736.84856.0313130.93
Jalapeno PeppersRaw Jalapeno Peppers2070.79NA4.32591.67NA44842766.951.72.415810.86
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
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
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.8620950.61
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.453110.6
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7391.14NA11.46593.5NA739244310.245.53.869770.59
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.8714560.58
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.811940.55
Savoy CabbageRaw Savoy Cabbage6481.15NA7.45193.33NA778425916.7519516850.52
Winter SquashRaw All Varieties Winter Squash4121.04NA8.532062.4NA33851475.9593.113200.51
Peeled CucumberRaw Peeled Cucumber7003.5565116003.65NA1050680051008.548370.5
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.52343550.5
Dandelion GreensRaw Dandelion Greens20781.9NA34.44003.8NA73344115.568444.569510.49
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.5616850.48
Sweet Potato LeavesRaw Sweet Potato Leaves929NANA11.5833NANA964604810.771.4NA10330.43
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.3315230.42
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.1320000.41
SuccotashRaw Succotash910.94NA9.242423.47NA57118643.0320.23.13690.38
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.227590.38
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.416850.37
Young Cowpeas Raw Young Cowpeas 7000.72NA6.12833.1NA294239412.822.25.64290.35
RadicchioRaw Radicchio4137.4NA12.42833NA870656519.647813.520250.35
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.6316800.33
Acorn Winter SquashRaw Acorn Winter Squash4130.81NA8.754002.1NA45043386.2537.51.6310970.33
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.2624440.32
CauliflowerRaw Cauliflower4400.78208.43003.1NA8805980126005.418410.3
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.679600.29
Sprouted Mung BeansRaw Sprouted Mung Beans2172.73NA153503.13NA9002483101006.8315070.27
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.218460.26
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.90.26
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.523310.25
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.3315110.25
TomatillosRaw Tomatillos1091.23NA9.73132.4NA60941887.815.63.4414320.25
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.232510.25
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.221140.22
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.654870.22
Ginger RootRaw Ginger Root1001.4NA3.752691.43NA21325944.3881.32.134930.21
Green Sweet PeppersRaw Green Sweet Peppers2501.65508.52503.05NA50043750753.2523470.2
Hungarian PeppersRaw Hungarian Peppers2072NA7.932763.5NA50034835.1717.25.1715780.19
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.4724380.18
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.111850.18
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 500 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 500 calories.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 500 calories are:
- Flaxseed
- Raw Sprouted Radish Seeds
- English Walnuts
- Raw Kale
- Raw Chinese Broccoli