FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61445.3
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.535.4
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0818
Ground Mustard SeedGround Mustard Seed Spices5281.28NA18.37344.86NA1643146541325.81210.57.53
Dried Marjoram SpicesSpices, marjoram, dried39492.25NA16468710.8NA60730208.931537.14156.4
Dried TarragonDried Tarragon Spices22601.34NA6468916NA62159938.731237.7415.45.86
Dried SpearmintSpearmint, dried29533.06NA174119522.8NA5483818NA6834.822.45.54
Dried Parsley SpicesSpices, parsley, dried22621.55NA43.779419.5NA86553242889710.811.73.72
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.71133.37
SaffronSaffron Spices2200.65NA2252456.4NA5003421112942.1623.62.46
Ground SageGround Sage Spices32781.5NA568496.2NA18121237.34229.3315.82.44
Dried Rosemary SpicesSpices, rosemary, dried25401.1NA584373.7NA13918959.13996.418.52.14
Bay Leaf SpicesSpices, bay leaf16550.83NA85.323816.2NA22410505.5645.67.3410.82.1
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.262.08
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.221.97
PecansPecans nuts1392.4205.022408.93315508147.540971.96
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.331461.7
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.791511.67
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.31.63
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.71.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed140.034NA0.93240.23NA45.6383NA41.70.31571.54
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.121641.53
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.971.37
Dried Thyme SpicesSpices, thyme, dried37511.7NA24543715.6NA39916159.1310912.315.51.37
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.421591.3
Red or Cayenne PepperRed or Cayenne Pepper Spice2940.74NA15.53023.97NA581399717.559.54.92161.3
Dried Oregano SpicesSpices, oregano, dried31691.26NA735369.9NA29425008.9349.65.3419.71.23
Ground ClovesGround Cloves Spices12540.73NA23.5514119NA206202414.35504.619.61.16
Chili PowderChili Powder Spices6552NA34.32963.37NA595387040.556898.5321.31.06
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.171330.94
PaprikaPaprika Spice4541.4NA423533.16NA623452512.51358.622.30.9
ThymeFresh Thyme8041.1NA34.63183.4NA2101209NA183.61290.89
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.321370.88
PeppermintFresh Peppermint4820.65NA101592.33NA1451129NA61.52.21560.86
RosemaryFresh Rosemary6290.6NA131811.9NA1311326NA51.61.851340.82
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
Boiled KaleBoiled and Drained Kale2980.13NA1.6749.61.08NA83.32861.831.80.541780.74
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach3040.32NA3.91631.42NA99599111920.971760.74
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.550.72
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.81360.7
SpearmintFresh Spearmint3950.48NA23.61252.2NA119909NA59.52.161700.67
Cooked Frozen KaleBoiled and Drained Frozen Kale2980.13NA1.6749.61.08NA83.3286231.80.541780.67
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.991610.66
BasilFresh Basil3510.76NA6.31272.28NA1115850.67.941.61830.63
Dried Basil SpicesSpices, basil, dried44454.17NA178141119.4NA54452195.951511420.50.6
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.921510.59
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.061580.59
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.670.57
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.651180.56
Poppy SeedPoppy Seed Spices28543.23NA19.468913.3NA1726142726.851.615.7120.54
Chinese BroccoliRaw Chinese Broccoli2080.13NA1.1737.7NANA85.35442.78140.811840.54
Curry PowderCurry Powder Spice10422.4NA3850616.5NA7282322801039.3317.50.53
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Cooked Chinese BroccoliBroccoli, chinese, cooked1980.12NA1.135.70.52NA81.45182.58140.771860.51
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.521250.46
Ground GingerGround Ginger Spices2260.95NA39.342566NA333261911153.67.2219.70.44
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.670.42
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.70.41
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.23390.41
Cooked Broccoli RaabBroccoli raab, cooked2340.15NA2.5253.60.75NA1636812.581111.071810.4
Celery SeedCelery Seed Spices35072.7NA8987315NA108627782431813.8120.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.20.39
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans37.70.35NA1.7745.60.39NA75.43851.2140.871770.38
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
Canned CapersCapers, canned79.40.74NA3.365.50.15NA2079.42.446600.641660.36
Boiled Young BroadbeansBoiled and Drained Young Broadbeans35.70.12NA2.9861.50.52NA145383281.40.931660.36
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.30.35
Canned SpinachCanned Spinach, Solids with Salt2520.36NA4.561511.2NA87.36872.786390.911820.35
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.371150.35
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.341840.35
Cumin SeedCumin Seed Spices18481.72NA1327266.6NA990354810.33339.53160.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.831840.35
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.16NA2.439.70.45NA1116292.9841.70.651760.34
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.931820.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans33.70.32NA1.641.70.36NA73.43711.2120.791800.34
Boiled CauliflowerBoiled and Drained Cauliflower31.80.036NA0.64180.26NA63.52821.229.80.341850.33
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.520.33
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.8450.33
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.370.32
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.321580.32
Black PepperBlack Pepper Spices8792.646819.333925.3NA31426379.7239.72.3624.70.3
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.711020.3
Caraway SeedCaraway Seed Spices13671.8NA32.25122.58NA112726812433.71119.60.3
Dill SeedDill Seed Spices30081.55NA32.45083.64NA55023542439.710.315.30.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.381820.3
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 75.40.067NA2.125.80.32NA39.71910.793.970.41850.29
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1210.13NA1.657.50.65NA83.347025.950.621780.26
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt73.40.077NA1.7725.80.35NA43.71910.795320.381860.26
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
Minerals in Top 100 Whole Spices, Vegetables, Nuts & Fruits with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of minerals in whole spices, vegetables, nuts & fruits , sorted by most amount of Omega 3 per 7 ounces.
Top 5 whole spices, vegetables, nuts & fruits with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- English Walnuts
- Ground Mustard Seed Spices
- Dried Marjoram Spices