FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61445.3
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.535.4
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.8420
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0818
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.71133.37
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.262.08
PecansPecans nuts1392.4205.022408.93315508147.540971.96
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.331461.7
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.31.63
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.71.56
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.971.37
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.321370.88
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.771780.75
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.30.75
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.961340.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.991610.66
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.670.57
Chinese BroccoliRaw Chinese Broccoli2080.13NA1.1737.7NANA85.35442.78140.811840.54
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.440.52
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.521250.46
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.70.41
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.23390.41
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.151610.38
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.531840.38
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.80.37
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.531110.37
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.30.35
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.341840.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.831840.35
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.931820.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans33.70.32NA1.641.70.36NA73.43711.2120.791800.34
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.69180.33
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.520.33
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.8450.33
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.40.32
Sweetened Dried MangoMango, dried, sweetened00.6NA0.4639.720NA995544.173210.6330.32
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.321580.32
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.711020.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.381820.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.970.29
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.051810.27
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.551390.27
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared51.60.065NA1.8539.70.62NA1237342.98200.621730.27
Hubbard Winter SquashRaw Hubbard Winter Squash27.80.13NA0.7937.70.36NA41.76350.99140.261750.26
Flower Clusters BroccoliRaw Flower Clusters Broccoli950.089NA1.7549.60.45NA1316455.9553.60.791800.26
Broccoli LeavesRaw Broccoli Leaves950.089NA1.7549.60.45NA1316455.9553.60.791800.26
Broccoli StalksRaw Broccoli Stalks950.089NA1.7549.60.45NA1316455.9553.60.791800.26
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.831700.25
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.271450.25
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared81.40.071NA1.4331.80.51NA1174963.7733.70.671800.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.141270.24
Tahitian TaroRaw Tahitian Taro2560.14NA2.58930.31NA89.312031.4990.181750.24
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.40.24
Frozen KaleFrozen Kale, Unprepared2700.091NA1.8535.70.88NA57.56611.829.80.361810.23
Romaine LettuceRaw Cos Or Romaine Lettuce65.50.095NA1.9227.80.31NA59.54900.79160.461880.22
Frozen BlueberriesBlueberries, frozen, unsweetened160.065NA0.369.920.29NA221070.220.141720.22
GuavasRaw Common Guavas35.70.46NA0.5243.70.3NA79.48281.23.970.461600.22
CollardsRaw Collards4600.091NA0.9353.61.3NA49.64232.5833.70.421780.21
Baby Zucchini SquashRaw Baby Zucchini Squash41.70.19NA1.5765.50.39NA1859110.65.951.651840.21
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared1110.075NA1.635.70.58NA994215.5647.60.951810.21
Green CauliflowerRaw Green Cauliflower65.50.081NA1.4539.70.49NA1235951.245.61.271780.21
Brussels SproutsRaw Brussels Sprouts83.30.14NA2.7845.60.67NA1377723.1849.60.831710.2
LeeksRaw Leeks1170.24NA4.1755.60.95NA69.5357239.70.241650.2
Frozen CauliflowerFrozen Cauliflower, Unprepared43.70.062NA1.07240.39NA69.53831.647.60.341840.19
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared3990.11NA2.1257.51.26NA53.65022.78950.521780.19
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.03970.19
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.051750.19
Taro LeavesRaw Taro Leaves2120.54NA4.4789.31.4NA11912861.85.950.811700.18
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.50.17
Frozen Turnip GreensFrozen Turnip Greens, Unprepared2340.11NA353.60.73NA53.63651.8240.341840.17
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.221580.17
Turnip GreensRaw Turnip Greens3770.69NA2.261.50.92NA83.35872.479.40.381780.17
Butterhead LettuceRaw Butterhead Lettuce69.50.032NA2.4625.80.36NA65.54721.29.920.41900.16
Frozen BlackberriesBlackberries, frozen, unsweetened57.50.24NA1.643.72.43NA59.52780.7920.51630.16
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.381290.16
Red Leaf LettuceRaw Red Leaf Lettuce65.50.056NA2.4240.4NA55.63712.9849.60.41900.16
JackfruitRaw Jackfruit47.60.15NA0.4657.50.085NA41.7889NA3.970.261460.16
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.551070.15
Garden CressRaw Garden Cress1610.34NA2.5875.41.1NA15112031.827.80.461770.15
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.21450.15
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.970.14
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.541630.14
Strawberry GuavasRaw Strawberry Guavas41.7NANA0.4433.7NANA53.6579NA73.4NA1600.14
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.251300.14
Yardlong BeanRaw Yardlong Bean990.095NA0.9387.30.41NA1174762.987.940.731740.14
Green Snap BeansRaw Green Snap Beans73.40.1437.72.0449.60.4382.675.44191.2120.481790.14
Frozen SuccotashFrozen Succotash, Unprepared31.80.13NA1.8747.60.59NA1555851.289.30.931470.13
New Zealand SpinachRaw New Zealand Spinach1150.18NA1.677.41.27NA55.62581.42580.751870.13
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened25.80.18NA1.05180.11NA31.8246020.21730.13
LitchisRaw Litchis9.920.29NA0.62200.11NA61.53391.220.141620.13
StrawberriesRaw Strawberries31.80.0958.730.8125.80.77NA47.63040.7920.281800.13
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared2260.1NA3.2335.70.44NA47.61631.835.70.321850.13
Frozen TurnipsFrozen Turnips, Unprepared45.60.089NA1.4200.14NA39.72720.7949.60.281900.13
BroccoliRaw Broccoli930.097NA1.4541.70.42NA1316274.9665.50.811770.13
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.9421530.13
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared49.60.18NA1.947.60.48NA1174210.79930.891630.13
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.30.12
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.11240.12
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 7 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 7 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts