FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.34.27
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.23.67
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.91.8
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.32091.68
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.621.4
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.12561.08
Chinese BroccoliRaw Chinese Broccoli4040.25NA2.2773NANA16510545.4271.583561.04
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
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.62644040.76
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.883670.68
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.355570.66
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.547360.64
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.547360.62
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.33970.6
Sprouted Kidney BeansRaw Sprouted Kidney Beans58.60.55NA2.872.40.63NA1286452.0720.71.383130.58
Sprouted Pinto BeansRaw Sprouted Pinto Beans69.40.52NA3.1885.50.59NA1524950.972470.811310.54
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
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.76710.47
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
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.173120.43
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.467330.42
Frozen KaleFrozen Kale, Unprepared4860.16NA3.3264.31.6NA10411893.253.60.643250.42
Frozen CauliflowerFrozen Cauliflower, Unprepared920.13NA2.25500.82NA1468043.331000.713850.41
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.853520.4
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.885980.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.774220.4
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
Iceberg LettuceRaw Iceberg Lettuce1290.18NA2.93500.89NA14310070.7171.41.076830.37
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
Summer SquashRaw All Varieties Summer Squash940.32NA2.21061.1NA23816381.2512.51.85920.35
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.662800.34
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.062900.34
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
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5430.24NA7.7685.71.05NA1143904.385.70.764430.31
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.150.3
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared6090.16NA3.24881.9NA827674.241450.792710.29
Scallop Summer SquashRaw Scallop Summer Squash1060.57NA2.221280.87NA20010111.15.561.65230.29
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.60.28
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.22000.28
Young BroadbeansRaw Young Broadbeans30.60.1NA2.6452.80.44NA1323471.6769.40.811130.26
Turnip GreensRaw Turnip Greens5941.1NA3.44971.46NA1319253.751250.592800.26
Green SoybeansRaw Green Soybeans1340.087NA2.444.20.37NA1324221.0210.20.67460.26
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.811650.24
Garden CressRaw Garden Cress2530.53NA4.061191.73NA23818942.843.80.722790.24
Brussels SproutsRaw Brussels Sprouts980.16NA3.2653.50.78NA1609053.72580.982000.23
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash1110.48NA2.31050.91NA16811681.0510.51.534960.23
Green Snap BeansRaw Green Snap Beans1190.2261.33.3280.60.71341236811.9419.40.772910.22
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.982040.22
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.141700.22
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.232050.22
Red Sweet PeppersRaw Red Sweet Peppers270.065NA1.65460.43NA1008120.3815.40.963550.22
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.620.22
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.211060.21
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.237318650.21
White Icicle RadishesRaw White Icicle Radishes1930.71NA5.764.30.24NA200200051140.936810.21
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1060.29NA376.51.44NA16512821.1811.81.245570.21
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.442840.2
RadishesRaw Radishes1560.3137.52.1362.50.43NA12514563.752441.755950.19
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage1960.096NA2.3362.50.66NA9610253.75750.753860.19
Stored Common CabbageRaw Stored Common Cabbage1960.096NA2.3362.50.66NA9610253.75750.753860.19
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.434100.19
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.94960.19
BroccoliRaw Broccoli1380.14NA2.1561.80.62NA1949297.35971.22630.19
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared900.43NA2.41150.81NA17510451251.854680.19
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.483160.17
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.341190.16
LeeksRaw Leeks970.2NA3.44460.79NA57.42951.6432.80.21360.16
SpirulinaRaw Spirulina Seaweed462.3NA10.7730.72NA42.34882.73770.773490.16
Oriental RadishesRaw Oriental Radishes1500.64NA2.22890.21NA12812613.91170.835260.16
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.40.16
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2170.66NA6.621481.76NA3115693.12413100.15
Yardlong BeanRaw Yardlong Bean1060.1NA1940.44NA1265113.28.50.791870.15
Young Green OnionsYoung Green Onions, tops only1930.11NA1.959.30.56NA935891.8555.60.743420.15
Red CabbageRaw Red Cabbage1450.055NA2.651.60.7819.4977841.94870.712920.15
RutabagasRaw Rutabagas1160.086NA1.2540.35NA1438241.932.40.652420.14
TurnipsRaw Turnips1070.3NA1.0739.30.48NA966822.52390.963280.14
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.510.14
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.221900.14
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.532650.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.30.13
Frozen ArtichokesFrozen Artichokes, Unprepared500.14NA1.3710.64NA1536530.531240.842330.13
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.391280.13
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.940.13
Mustard SpinachRaw Mustard Spinach9550.34NA6.8501.85NA12720413.64950.774190.12
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.69620.12
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.154660.12
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1480.23NA2.271320.7NA1484892.059.10.771950.12
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.151090.12
Yellow Snap BeansRaw Yellow Snap Beans1190.22NA3.3580.60.69NA1236741.9419.40.772910.12
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.431300.11
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.762390.11
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 100 kcal
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 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts