FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61445.3
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0818
PecansPecans nuts1392.4205.022408.93315508147.540971.96
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.331461.7
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.321370.88
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.771780.75
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
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.70.41
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.151610.38
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.531840.38
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
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.381820.3
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.051810.27
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.551390.27
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
Tahitian TaroRaw Tahitian Taro2560.14NA2.58930.31NA89.312031.4990.181750.24
Romaine LettuceRaw Cos Or Romaine Lettuce65.50.095NA1.9227.80.31NA59.54900.79160.461880.22
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
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.03970.19
Taro LeavesRaw Taro Leaves2120.54NA4.4789.31.4NA11912861.85.950.811700.18
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.50.17
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
Red Leaf LettuceRaw Red Leaf Lettuce65.50.056NA2.4240.4NA55.63712.9849.60.41900.16
Garden CressRaw Garden Cress1610.34NA2.5875.41.1NA15112031.827.80.461770.15
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.21450.15
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
New Zealand SpinachRaw New Zealand Spinach1150.18NA1.677.41.27NA55.62581.42580.751870.13
BroccoliRaw Broccoli930.097NA1.4541.70.42NA1316274.9665.50.811770.13
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.9421530.13
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.30.12
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.11240.12
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin31.80.11NA0.7335.70.35NA75.45180.4160.641880.12
Green Leaf LettuceRaw Green Leaf Lettuce71.40.058NA1.725.80.5NA57.53851.255.60.361880.12
Napa CabbageRaw Chinese Napa Cabbage1530.071NA0.6225.80.38NA57.54721.2180.461870.11
Red Sweet PeppersRaw Red Sweet Peppers140.034NA0.85240.22NA51.64190.27.940.51830.11
Summer SquashRaw All Varieties Summer Squash29.80.1NA0.6933.70.35NA75.45200.43.970.581880.11
Chinese CabbageRaw Chinese Cabbage2080.042NA1.637.70.32NA73.45000.991290.381890.11
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.971030.11
RutabagasRaw Rutabagas85.30.064NA0.8739.70.26NA1056051.4240.481770.11
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1290.2NA21150.61NA1294271.87.940.671710.1
Iceberg LettuceRaw Iceberg Lettuce35.70.05NA0.81140.25NA39.72800.2200.31900.1
Scallop Summer SquashRaw Scallop Summer Squash37.70.2NA0.7945.60.31NA71.43610.420.581870.1
Jalapeno PeppersRaw Jalapeno Peppers240.091NA0.529.80.19NA51.64920.795.950.281820.099
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage930.046NA1.129.80.32NA45.64881.835.70.361840.091
Stored Common CabbageRaw Stored Common Cabbage930.046NA1.129.80.32NA45.64881.835.70.361840.091
Red CabbageRaw Red Cabbage89.30.034NA1.631.80.481259.54821.253.60.441790.089
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1250.38NA3.885.31NA189031.8140.581780.087
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.811700.087
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash41.70.18NA0.8739.70.34NA63.54410.43.970.581870.085
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.41800.083
Enoki MushroomsRaw Enoki Mushrooms00.21NA2.331.80.15NA2087124.375.951.31750.081
Young Green OnionsYoung Green Onions, tops only1030.062NA131.80.3NA49.63160.9929.80.41830.079
TurnipsRaw Turnips59.50.17NA0.6220.27NA53.63791.41330.541820.079
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.22231340.075
Yellow Snap BeansRaw Yellow Snap Beans73.40.14NA2.0649.60.42NA75.44151.2120.481790.071
Fruit ChayoteRaw Fruit Chayote33.70.24NA0.67240.38NA35.72480.43.971.471870.071
Sweet Potato LeavesRaw Sweet Potato Leaves155NANA1.92139NANA16110081.812NA1720.071
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.461560.069
Winter SquashRaw All Varieties Winter Squash55.60.14NA1.1527.80.32NA45.66950.797.940.421780.069
Ginger RootRaw Ginger Root31.80.45NA1.285.30.45NA67.58241.425.80.671570.067
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.431400.062
RadishesRaw Radishes49.60.099120.67200.14NA39.74621.277.40.561890.062
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.621440.06
Oriental RadishesRaw Oriental Radishes53.60.23NA0.7931.80.075NA45.64501.441.70.31880.058
White Icicle RadishesRaw White Icicle Radishes53.60.2NA1.6180.065NA55.65561.431.80.261890.058
Savoy CabbageRaw Savoy Cabbage69.50.12NA0.7955.60.36NA83.34561.855.60.541810.056
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.20.056
Mustard SpinachRaw Mustard Spinach4170.15NA2.98220.81NA55.68911.641.70.341830.054
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.561530.054
KohlrabiRaw Kohlrabi47.60.26NA0.7937.70.28NA916951.439.70.061810.052
Acorn Winter SquashRaw Acorn Winter Squash65.50.13NA1.463.50.33NA71.46890.995.950.261740.052
Butternut Winter SquashRaw Butternut Winter Squash950.14NA1.467.50.4NA65.56990.997.940.31710.052
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage950.05NA0.97240.47NA85.3169325500.41810.05
TaroRaw Taro85.30.34NA1.165.50.76NA16711731.4220.461400.05
WatercressRaw Watercress2380.15NA0.441.70.48NA1196551.881.40.221890.046
Bamboo ShootsRaw Bamboo Shoots25.80.38NA0.995.950.52NA11710581.67.942.21810.04
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.31160.04
Chicory GreensRaw Chicory Greens1980.59NA1.859.50.85NA938330.689.30.831830.038
Mustard GreensRaw Mustard Greens2280.33NA3.2563.5NANA1157621.839.70.51800.036
ArtichokesRaw Artichokes87.30.46NA2.541190.51NA1797340.41870.971690.034
CassavaRaw Cassava31.80.2NA0.5441.70.76NA53.65381.427.80.671180.034
White Sweet CornRaw White Sweet Corn3.970.11NA1.0373.40.32NA1775361.229.80.891510.032
Sprouted Mung BeansRaw Sprouted Mung Beans25.80.33NA1.841.70.37NA1072961.2120.811790.032
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 7 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 7 ounces.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 7 ounces are:
- Flaxseed
- English Walnuts
- Pecans nuts
- Raw Grape Leaves
- Raw Sprouted Radish Seeds