FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.34.27
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
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.467330.42
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
Scallop Summer SquashRaw Scallop Summer Squash1060.57NA2.221280.87NA20010111.15.561.65230.29
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
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
Red Sweet PeppersRaw Red Sweet Peppers270.065NA1.65460.43NA1008120.3815.40.963550.22
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.237318650.21
White Icicle RadishesRaw White Icicle Radishes1930.71NA5.764.30.24NA200200051140.936810.21
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
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.94960.19
BroccoliRaw Broccoli1380.14NA2.1561.80.62NA1949297.35971.22630.19
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.483160.17
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
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
Mustard SpinachRaw Mustard Spinach9550.34NA6.8501.85NA12720413.64950.774190.12
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.69620.12
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1480.23NA2.271320.7NA1484892.059.10.771950.12
Yellow Snap BeansRaw Yellow Snap Beans1190.22NA3.3580.60.69NA1236741.9419.40.772910.12
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.762390.11
Savoy CabbageRaw Savoy Cabbage1300.23NA1.51040.67NA1568523.3310413370.1
Winter SquashRaw All Varieties Winter Squash82.40.21NA1.7410.48NA67.610291.1811.80.622640.1
Peeled CucumberRaw Peeled Cucumber1400.71132.21200.73NA21013601201.79670.1
Taro ShootsRaw Taro Shoots1090.8NA5.4572.71.1NA25530188.29.14.648710.1
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.911900.098
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.113370.096
Sweet Potato LeavesRaw Sweet Potato Leaves186NANA2.3167NANA19312102.1414.3NA2070.086
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1600.083NA1.63400.79NA14328433.339230.673050.083
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.834000.083
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.62740.077
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.655520.076
Bamboo ShootsRaw Bamboo Shoots480.7NA1.85110.97NA21919742.96154.073370.074
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.80.07
RadicchioRaw Radicchio82.61.5NA2.4856.50.6NA17413133.9962.74050.07
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.933360.067
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.332190.065
Pumpkin LeavesRaw Pumpkin Leaves2050.7NA11.72001.87NA54722954.74581.054890.063
CauliflowerRaw Cauliflower880.1641.68600.62NA17611962.41201.083680.06
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.331920.058
Sprouted Mung BeansRaw Sprouted Mung Beans43.30.55NA3.03700.63NA1804972201.373010.053
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.643690.052
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.780.052
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.74660.05
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.873020.05
TomatillosRaw Tomatillos220.25NA1.9462.50.48NA1228381.563.130.692860.05
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.20.049
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.24230.045
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.53970.043
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.43990.043
Green Sweet PeppersRaw Green Sweet Peppers500.33101.7500.61NA1008750150.654690.04
Hungarian PeppersRaw Hungarian Peppers41.40.4NA1.6550.7NA1006971.033.451.033160.038
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.94880.037
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.422370.037
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 100 kcal
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 100 calories.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 100 calories are:
- Flaxseed
- Raw Sprouted Radish Seeds
- English Walnuts
- Raw Kale
- Raw Chinese Broccoli