FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.8732.3
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.2225.3
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.0314.2
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.7713
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.362.4
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.761.5
PecansPecans nuts991.7143.61726.38223935815.406.4251.4
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.951041.2
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.631.17
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.361.1
Sprouted Radish SeedsRaw Sprouted Radish Seeds72.30.17NA1.262.40.37NA1601220.858.50.791281.02
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.830.98
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.66980.63
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.551270.54
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.650.53
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.4960.53
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.711150.47
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.20.41
Chinese BroccoliRaw Chinese Broccoli1490.091NA0.8427NANA6138829.920.581310.38
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.30.37
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.261120.37
Frozen Potato PuffsFrozen Potato Puffs, Unprepared18.40.11NA0.6722.70.16NA913500.436070.37890.33
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.930.29
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.993943280.29
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.821150.27
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.11310.27
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.40.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.1790.26
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.60.25
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.241320.25
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.40.22NA1.3638.30.27NA991120.858.51.31320.25
ArugulaRaw Arugula2270.11NA2.0766.60.46NA73.75230.4338.30.671300.24
Sprouted Kidney BeansRaw Sprouted Kidney Beans240.23NA1.1529.80.26NA52.42650.858.50.571290.24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.80.23
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.230.23
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.1612320.23
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.69210.23
Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.50.23
CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.231130.23
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared65.20.1781.3200.42NA69.52693.43490.5172.60.21
Spaghetti Winter SquashRaw Spaghetti Winter Squash32.60.052NA0.44170.18NA171530.43240.271300.21
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.830.21
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.751300.2
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.11000.19
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared370.047NA1.328.30.44NA885242.13140.441230.19
Hubbard Winter SquashRaw Hubbard Winter Squash200.091NA0.57270.25NA29.84540.719.920.181250.19
Flower Clusters BroccoliRaw Flower Clusters Broccoli680.064NA1.2535.40.32NA944614.2538.30.571290.18
Broccoli LeavesRaw Broccoli Leaves680.064NA1.2535.40.32NA944614.2538.30.571290.18
Broccoli StalksRaw Broccoli Stalks680.064NA1.2535.40.32NA944614.2538.30.571290.18
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.61220.18
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.911040.18
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared580.051NA1.0222.70.36NA83.63542.7240.481280.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.24910.17
Tahitian TaroRaw Tahitian Taro1830.1NA1.8466.60.22NA63.88590.99710.131250.17
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.40.17
Frozen KaleFrozen Kale, Unprepared1930.065NA1.325.50.63NA414721.2821.30.261290.17
Romaine LettuceRaw Cos Or Romaine Lettuce46.80.068NA1.37200.22NA42.53500.5711.30.331340.16
Frozen BlueberriesBlueberries, frozen, unsweetened11.30.047NA0.267.10.21NA15.676.50.141.40.0991230.16
GuavasRaw Common Guavas25.50.33NA0.37310.21NA56.75910.852.830.331150.16
CollardsRaw Collards3290.065NA0.6738.30.93NA35.43021.84240.31270.15
Baby Zucchini SquashRaw Baby Zucchini Squash29.80.14NA1.146.80.28NA1326510.434.251.181310.15
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared79.40.054NA1.1525.50.42NA713013.97340.681300.15
Green CauliflowerRaw Green Cauliflower46.80.058NA1.0328.30.35NA884250.8532.60.911270.15
Brussels SproutsRaw Brussels Sprouts59.50.099NA232.60.48NA985512.2735.40.61220.14
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.171180.14
Frozen CauliflowerFrozen Cauliflower, Unprepared310.044NA0.77170.28NA49.62741.13340.241310.14
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared2850.075NA1.5410.9NA38.33592680.371270.14
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.74690.13
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.751250.13
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.581210.13
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.530.12
Frozen Turnip GreensFrozen Turnip Greens, Unprepared1670.081NA2.1438.30.52NA38.32611.28170.241320.12
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.161130.12
Turnip GreensRaw Turnip Greens2690.5NA1.56440.66NA59.54201.756.70.271270.12
Butterhead LettuceRaw Butterhead Lettuce49.60.023NA1.7618.40.25NA46.83370.857.10.281360.12
Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.351170.12
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.27920.12
Red Leaf LettuceRaw Red Leaf Lettuce46.80.04NA1.7170.29NA39.72652.1335.40.281360.11
JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.181040.11
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.30.11
Garden CressRaw Garden Cress1150.24NA1.84540.78NA1088591.28200.331270.11
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.861040.11
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.830.1
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.381160.1
Strawberry GuavasRaw Strawberry Guavas29.8NANA0.3124NANA38.3414NA52.4NA1140.1
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.89930.099
Yardlong BeanRaw Yardlong Bean710.068NA0.6762.40.29NA83.63402.135.670.521250.099
Green Snap BeansRaw Green Snap Beans52.40.098271.4635.40.3159542990.858.50.341280.098
Frozen SuccotashFrozen Succotash, Unprepared22.70.089NA1.33340.42NA1114180.8563.80.671050.095
New Zealand SpinachRaw New Zealand Spinach82.20.13NA1.1355.30.91NA39.71840.991840.541330.094
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened18.40.13NA0.7512.80.081NA22.717601.40.141240.092
LitchisRaw Litchis7.10.21NA0.44140.078NA442420.851.40.0991160.092
StrawberriesRaw Strawberries22.70.0686.240.5818.40.55NA342170.571.40.21290.092
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared1620.072NA2.325.50.31NA341161.2825.50.231320.092
Frozen TurnipsFrozen Turnips, Unprepared32.60.064NA0.99140.1NA28.31940.5735.40.21360.091
BroccoliRaw Broccoli66.60.069NA1.0329.80.3NA944483.5446.80.581270.089
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.431090.089
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared35.40.13NA1.35340.35NA83.63010.5766.60.641160.089
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.370.088
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.30.086
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 5 oz
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 5 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts