FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.34.27
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.23.67
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.32091.68
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.621.4
BasilFresh Basil7701.67NA13.82785NA24312831.317.43.524001.37
Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.581101.22
Dried Marjoram SpicesSpices, marjoram, dried7340.42NA30.51282NA1135621.6628.41.332.81.2
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.774251.17
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.442621.1
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.12561.08
Chinese BroccoliRaw Chinese Broccoli4040.25NA2.2773NANA16510545.4271.583561.04
Boiled KaleBoiled and Drained Kale4170.19NA2.3369.41.5NA1174002.544.40.752501.03
Dried TarragonDried Tarragon Spices3860.23NA111182.7NA10610241.5211.322.621
Dried SpearmintSpearmint, dried5220.54NA30.72114.03NA97675NA1210.853.960.98
Cooked Frozen KaleBoiled and Drained Frozen Kale4170.19NA2.3369.41.5NA1174002.7844.40.752500.93
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.72790.92
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.854640.88
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.54210.86
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.163660.8
Canned CapersCapers, canned1741.63NA7.261430.34NA43.51745.2102091.43650.8
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.1140023990.77
SpearmintFresh Spearmint4520.55NA271432.54NA1361041NA682.481940.77
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.62644040.76
Ground Mustard SeedGround Mustard Seed Spices52.40.13NA1.8730.48NA163145412.561.21.040.75
Boiled CauliflowerBoiled and Drained Cauliflower69.60.078NA1.4390.57NA1396172.665.20.744040.73
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.883670.68
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.355570.66
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.30.66
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1730.15NA4.8590.74NA914361.89.10.914240.66
Dried Parsley SpicesSpices, parsley, dried3900.27NA7.551373.36NA1499194.831551.8620.64
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.24910.64
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.547360.64
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin1200.35NA2.471271.15NA24717601.33202.26350.63
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1760.19NA4.24620.83NA1054571.912760.94450.62
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.547360.62
PeppermintFresh Peppermint3470.47NA7.261141.68NA104813NA44.31.61120.62
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.33970.6
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.646760.6
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.332710.59
Sprouted Kidney BeansRaw Sprouted Kidney Beans58.60.55NA2.872.40.63NA1286452.0720.71.383130.58
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.40.58
Sprouted Pinto BeansRaw Sprouted Pinto Beans69.40.52NA3.1885.50.59NA1524950.972470.811310.54
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.17650.54
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans680.49NA3820.56NA1364452.732320.774250.54
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.954420.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash740.12NA138.70.4NA38.73480.97550.612950.48
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1000.23NA3.3355.60.63NA1568814.1758.30.922470.48
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.76710.47
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.67900.47
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.433240.46
Broccoli LeavesRaw Broccoli Leaves1710.16NA3.1489.30.82NA236116110.7961.433240.46
Broccoli StalksRaw Broccoli Stalks1710.16NA3.1489.30.82NA236116110.7961.433240.46
ThymeFresh Thyme4010.55NA17.31581.7NA105603NA8.91.864.50.44
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.24980.44
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash1160.34NA1.9584.20.83NA1539321.055.261.164960.43
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.173120.43
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower89.50.13NA2.1647.40.79NA1267323.16950.684950.43
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.467330.42
Frozen KaleFrozen Kale, Unprepared4860.16NA3.3264.31.6NA10411893.253.60.643250.42
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.43120.41
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash1350.52NA1.81201.07NA195960151.954690.41
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1390.27NA4.26610.43NA1137912.61570.874070.41
Frozen CauliflowerFrozen Cauliflower, Unprepared920.13NA2.25500.82NA1468043.331000.713850.41
Boiled Oriental RadishesBoiled and Drained Oriental Radishes1000.59NA0.88530.19NA14116764.176.50.765590.41
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.853520.4
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.840.4
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1850.2NA2.42881NA1277183.039.10.942730.4
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.33970.4
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.885980.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.774220.4
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2700.11NA6.61500.72NA21014204.56100.84650.4
Ground SageGround Sage Spices5240.24NA8.931360.99NA293401.173.51.52.530.39
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.331180.39
Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.26330.39
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans20.50.5NA2.71420.57NA1324060.77181.24970.38
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.80.38
Iceberg LettuceRaw Iceberg Lettuce1290.18NA2.93500.89NA14310070.7171.41.076830.37
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1930.25NA6.886.71.37NA120613012802.46340.37
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.3980.37
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.60.36
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.95580.36
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.445900.36
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards5830.15NA3.183.31.84NA756974.171390.752460.35
Summer SquashRaw All Varieties Summer Squash940.32NA2.21061.1NA23816381.2512.51.85920.35
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.40.35
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2290.21NA2.1471.41.1NA27916072.8664.31.36800.34
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.47960.34
Boiled BroccoliBoiled and Drained Broccoli1140.1711.41.9600.55NA1918374.571171.32550.34
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.662800.34
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.062900.34
Bay Leaf SpicesSpices, bay leaf2660.13NA13.738.32.6NA361690.897.351.21.740.34
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1000.13NA2.2559.40.76NA1788692.5721.972800.33
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.332200.33
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared63.40.08NA2.2748.80.76NA1519023.6624.40.762120.33
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips3660.38NA568.61.14NA916173.1454.31.062600.33
Dried Rosemary SpicesSpices, rosemary, dried3870.17NA8.8466.50.56NA212891.4150.982.80.33
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash33.30.16NA0.9343.30.42NA46.7713116.70.333040.32
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.180.32
Boiled Turnip GreensBoiled and Drained Turnip Greens6851.27NA41101.7NA14510154.51450.74660.32
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.79690.32
Minerals in Top 100 Whole Vegan Food with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegan food , sorted by most amount of Omega 3 per 100 calories.
Top 5 whole vegan food with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Raw Sprouted Radish Seeds
- English Walnuts
- Fresh Basil