FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.8732.3
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.7713
PecansPecans nuts991.7143.61726.38223935815.406.4251.4
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.951041.2
Sprouted Radish SeedsRaw Sprouted Radish Seeds72.30.17NA1.262.40.37NA1601220.858.50.791281.02
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.66980.63
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.551270.54
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
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.261120.37
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.930.29
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.821150.27
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.11310.27
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
Spaghetti Winter SquashRaw Spaghetti Winter Squash32.60.052NA0.44170.18NA171530.43240.271300.21
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.751300.2
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.11000.19
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
Tahitian TaroRaw Tahitian Taro1830.1NA1.8466.60.22NA63.88590.99710.131250.17
Romaine LettuceRaw Cos Or Romaine Lettuce46.80.068NA1.37200.22NA42.53500.5711.30.331340.16
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
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.74690.13
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.581210.13
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.530.12
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
Red Leaf LettuceRaw Red Leaf Lettuce46.80.04NA1.7170.29NA39.72652.1335.40.281360.11
Garden CressRaw Garden Cress1150.24NA1.84540.78NA1088591.28200.331270.11
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.861040.11
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
New Zealand SpinachRaw New Zealand Spinach82.20.13NA1.1355.30.91NA39.71840.991840.541330.094
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
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
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin22.70.075NA0.5225.50.25NA543700.2811.30.451340.086
Green Leaf LettuceRaw Green Leaf Lettuce510.041NA1.218.40.35NA412750.8539.70.261350.082
Napa CabbageRaw Chinese Napa Cabbage1090.051NA0.4418.40.27NA413370.8512.80.331340.081
Red Sweet PeppersRaw Red Sweet Peppers9.920.024NA0.61170.16NA372990.145.670.351310.079
Summer SquashRaw All Varieties Summer Squash21.30.072NA0.5240.25NA543710.282.830.411340.079
Chinese CabbageRaw Chinese Cabbage1490.03NA1.13270.23NA52.43570.71920.271350.078
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.70.075
RutabagasRaw Rutabagas610.045NA0.6228.30.19NA754320.99170.341270.075
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas920.14NA1.482.20.44NA923051.285.670.481220.074
Iceberg LettuceRaw Iceberg Lettuce25.50.035NA0.589.920.18NA28.32000.14140.211360.074
Scallop Summer SquashRaw Scallop Summer Squash270.14NA0.5732.60.22NA512580.281.40.411330.074
Jalapeno PeppersRaw Jalapeno Peppers170.065NA0.3521.30.14NA373520.574.250.21300.071
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage66.60.033NA0.7921.30.23NA32.63491.2825.50.261310.065
Stored Common CabbageRaw Stored Common Cabbage66.60.033NA0.7921.30.23NA32.63491.2825.50.261310.065
Red CabbageRaw Red Cabbage63.80.024NA1.1322.70.348.542.53440.8538.30.311280.064
Leafy Tips CowpeasRaw Leafy Tips Cowpeas89.30.27NA2.72610.72NA12.86451.289.920.411270.062
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.581210.062
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash29.80.13NA0.6228.30.24NA45.43150.282.830.411340.061
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.281290.06
Enoki MushroomsRaw Enoki Mushrooms00.15NA1.6322.70.11NA1495093.14.250.921250.058
Young Green OnionsYoung Green Onions, tops only73.70.044NA0.7222.70.21NA35.42250.7121.30.281310.057
TurnipsRaw Turnips42.50.12NA0.4315.60.19NA38.32710.99950.381300.057
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.14950.054
Yellow Snap BeansRaw Yellow Snap Beans52.40.098NA1.4735.40.3NA542960.858.50.341280.051
Fruit ChayoteRaw Fruit Chayote240.17NA0.48170.27NA25.51770.282.831.051340.051
Sweet Potato LeavesRaw Sweet Potato Leaves111NANA1.3799NANA1157201.288.5NA1230.051
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.761120.05
Winter SquashRaw All Varieties Winter Squash39.70.1NA0.82200.23NA32.64960.575.670.31270.05
Ginger RootRaw Ginger Root22.70.32NA0.85610.32NA485880.9918.40.481120.048
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.161000.044
RadishesRaw Radishes35.40.0718.50.48140.098NA28.33300.8555.30.41350.044
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.41030.043
Oriental RadishesRaw Oriental Radishes38.30.16NA0.5722.70.054NA32.63220.9929.80.211340.041
White Icicle RadishesRaw White Icicle Radishes38.30.14NA1.1312.80.047NA39.73970.9922.70.181350.041
Savoy CabbageRaw Savoy Cabbage49.60.088NA0.5739.70.26NA59.53261.2839.70.381290.04
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.30.04
Mustard SpinachRaw Mustard Spinach2980.11NA2.1315.60.58NA39.76361.1329.80.241310.038
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.41090.038
KohlrabiRaw Kohlrabi340.18NA0.57270.2NA65.24960.9928.30.0431290.037
Acorn Winter SquashRaw Acorn Winter Squash46.80.092NA0.9945.40.24NA514920.714.250.181240.037
Butternut Winter SquashRaw Butternut Winter Squash680.1NA0.99480.29NA46.84990.715.670.211220.037
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage680.035NA0.69170.34NA6112091.43930.281300.035
TaroRaw Taro610.24NA0.7846.80.54NA1198380.9915.60.331000.035
WatercressRaw Watercress1700.11NA0.2829.80.35NA854681.28580.161350.033
Bamboo ShootsRaw Bamboo Shoots18.40.27NA0.714.250.37NA83.67561.135.671.561290.028
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.64830.028
Chicory GreensRaw Chicory Greens1420.42NA1.2842.50.61NA66.65950.4363.80.61300.027
Mustard GreensRaw Mustard Greens1630.23NA2.3245.4NANA82.25441.2828.30.351290.026
ArtichokesRaw Artichokes62.40.33NA1.8850.36NA1285240.281330.691200.024
CassavaRaw Cassava22.70.14NA0.3829.80.54NA38.33840.99200.4884.60.024
White Sweet CornRaw White Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.641080.023
Sprouted Mung BeansRaw Sprouted Mung Beans18.40.23NA1.329.80.27NA76.52110.858.50.581280.023
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 5 oz
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 5 ounces.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 5 ounces are:
- Flaxseed
- English Walnuts
- Pecans nuts
- Raw Grape Leaves
- Raw Sprouted Radish Seeds