FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9623
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.818
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.9610
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.079.1
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.61.7
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.651.05
PecansPecans nuts701.2102.531214.515.62774103.804.533.520.99
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.30.86
Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.680.82
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.90.79
Sprouted Radish SeedsRaw Sprouted Radish Seeds510.12NA0.86440.26NA113860.660.56900.72
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.6620.69
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.17690.45
KaleRaw Kale2540.053NA1.6330.92NA553480.9530.3989.60.38
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.70.38
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.50.38
Sprouted Pinto BeansRaw Sprouted Pinto Beans430.32NA1.97530.37NA943070.61530.581.30.33
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.370.29
Chinese BroccoliRaw Chinese Broccoli1050.064NA0.5919NANA432741.470.41930.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.750.26
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.89790.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared130.075NA0.47160.11NA642470.34280.2662.80.23
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.360.21
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.70.21
Young BroadbeansRaw Young Broadbeans220.074NA1.9380.32NA952501.2500.58810.19
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.77930.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.450.19
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.80.19
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.30.18
PurslaneRaw Purslane650.11NA2680.3NA444940.9450.17930.18
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds320.16NA0.96270.19NA70790.660.92930.18
ArugulaRaw Arugula1600.076NA1.46470.32NA523690.3270.47920.17
Sprouted Kidney BeansRaw Sprouted Kidney Beans170.16NA0.81210.18NA371870.660.4910.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.3590.17
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.280.16
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.60.16
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.49150.16
Sweetened Dried MangoMango, dried, sweetened00.3NA0.232010NA502792.11620.316.60.16
CherimoyaRaw Cherimoya100.069NA0.27170.093NA26287NA70.1679.40.16
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared460.074550.93140.3NA491902.42460.3651.20.15
Spaghetti Winter SquashRaw Spaghetti Winter Squash230.037NA0.31120.13NA121080.3170.19920.15
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.420.15
SpinachRaw Spinach990.13NA2.7790.9NA495581790.53910.14
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.20.14
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared260.033NA0.93200.31NA623701.5100.31870.13
Hubbard Winter SquashRaw Hubbard Winter Squash140.064NA0.4190.18NA213200.570.13880.13
Flower Clusters BroccoliRaw Flower Clusters Broccoli480.045NA0.88250.23NA663253270.4910.13
Broccoli LeavesRaw Broccoli Leaves480.045NA0.88250.23NA663253270.4910.13
Broccoli StalksRaw Broccoli Stalks480.045NA0.88250.23NA663253270.4910.13
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.80.13
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.20.13
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared410.036NA0.72160.26NA592501.9170.34910.13
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.58640.12
Tahitian TaroRaw Tahitian Taro1290.071NA1.3470.16NA456060.7500.09880.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.230.12
Frozen KaleFrozen Kale, Unprepared1360.046NA0.93180.44NA293330.9150.18910.12
Romaine LettuceRaw Cos Or Romaine Lettuce330.048NA0.97140.16NA302470.480.23950.11
Frozen BlueberriesBlueberries, frozen, unsweetened80.033NA0.1850.15NA11540.110.0786.60.11
GuavasRaw Common Guavas180.23NA0.26220.15NA404170.620.2380.80.11
CollardsRaw Collards2320.046NA0.47270.66NA252131.3170.2189.60.11
Baby Zucchini SquashRaw Baby Zucchini Squash210.097NA0.79330.2NA934590.330.83930.11
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared560.038NA0.81180.29NA502122.8240.48910.11
Green CauliflowerRaw Green Cauliflower330.041NA0.73200.25NA623000.6230.6489.80.1
Brussels SproutsRaw Brussels Sprouts420.07NA1.4230.34NA693891.6250.42860.099
LeeksRaw Leeks590.12NA2.1280.48NA351801200.12830.099
Frozen CauliflowerFrozen Cauliflower, Unprepared220.031NA0.54120.2NA351930.8240.17930.098
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared2010.053NA1.07290.63NA272531.4480.2689.50.096
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.70.095
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.53880.094
Taro LeavesRaw Taro Leaves1070.27NA2.25450.71NA606480.930.4185.70.093
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.30.087
Frozen Turnip GreensFrozen Turnip Greens, Unprepared1180.057NA1.5270.37NA271840.9120.17930.087
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.80.085
Turnip GreensRaw Turnip Greens1900.35NA1.1310.47NA422961.2400.1989.70.084
Butterhead LettuceRaw Butterhead Lettuce350.016NA1.24130.18NA332380.650.2960.083
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.20.082
Mamey SapoteRaw Mamey Sapote180.21NA0.78110.2NA26454NA70.19650.082
Red Leaf LettuceRaw Red Leaf Lettuce330.028NA1.2120.2NA281871.5250.2960.081
JackfruitRaw Jackfruit240.076NA0.23290.043NA21448NA20.1373.50.079
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained470.47NA2.68810.47NA139156532660.78540.078
Garden CressRaw Garden Cress810.17NA1.3380.55NA766060.9140.2389.40.076
SuccotashRaw Succotash180.19NA1.83480.69NA1133690.640.61730.076
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.1220.073
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.27820.072
Strawberry GuavasRaw Strawberry Guavas21NANA0.2217NANA27292NA37NA80.70.071
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared350.13NA2.2500.7NA1044522.1520.6365.50.07
Yardlong BeanRaw Yardlong Bean500.048NA0.47440.21NA592401.540.37880.07
Green Snap BeansRaw Green Snap Beans370.069191.03250.2241.6382110.660.24900.069
Frozen SuccotashFrozen Succotash, Unprepared160.063NA0.94240.3NA782950.6450.47740.067
New Zealand SpinachRaw New Zealand Spinach580.093NA0.8390.64NA281300.71300.38940.066
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened130.09NA0.5390.057NA16124010.187.20.065
LitchisRaw Litchis50.15NA0.31100.055NA311710.610.0781.80.065
StrawberriesRaw Strawberries160.0484.40.41130.39NA241530.410.14910.065
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared1140.051NA1.63180.22NA24820.9180.16930.065
Frozen TurnipsFrozen Turnips, Unprepared230.045NA0.7100.071NA201370.4250.14960.064
BroccoliRaw Broccoli470.049NA0.73210.21NA663162.5330.4189.30.063
Young Cowpeas Raw Young Cowpeas 1260.13NA1.1510.56NA534312.34177.20.063
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared250.093NA0.95240.24NA592120.4470.45820.063
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.20.062
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.30.061
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts