FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9623
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.079.1
PecansPecans nuts701.2102.531214.515.62774103.804.533.520.99
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.30.86
Sprouted Radish SeedsRaw Sprouted Radish Seeds510.12NA0.86440.26NA113860.660.56900.72
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.17690.45
KaleRaw Kale2540.053NA1.6330.92NA553480.9530.3989.60.38
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
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.89790.26
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.360.21
Young BroadbeansRaw Young Broadbeans220.074NA1.9380.32NA952501.2500.58810.19
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.77930.19
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
Spaghetti Winter SquashRaw Spaghetti Winter Squash230.037NA0.31120.13NA121080.3170.19920.15
SpinachRaw Spinach990.13NA2.7790.9NA495581790.53910.14
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.20.14
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
Tahitian TaroRaw Tahitian Taro1290.071NA1.3470.16NA456060.7500.09880.12
Romaine LettuceRaw Cos Or Romaine Lettuce330.048NA0.97140.16NA302470.480.23950.11
CollardsRaw Collards2320.046NA0.47270.66NA252131.3170.2189.60.11
Baby Zucchini SquashRaw Baby Zucchini Squash210.097NA0.79330.2NA934590.330.83930.11
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.70.095
Taro LeavesRaw Taro Leaves1070.27NA2.25450.71NA606480.930.4185.70.093
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.30.087
Turnip GreensRaw Turnip Greens1900.35NA1.1310.47NA422961.2400.1989.70.084
Butterhead LettuceRaw Butterhead Lettuce350.016NA1.24130.18NA332380.650.2960.083
Red Leaf LettuceRaw Red Leaf Lettuce330.028NA1.2120.2NA281871.5250.2960.081
Garden CressRaw Garden Cress810.17NA1.3380.55NA766060.9140.2389.40.076
SuccotashRaw Succotash180.19NA1.83480.69NA1133690.640.61730.076
Yardlong BeanRaw Yardlong Bean500.048NA0.47440.21NA592401.540.37880.07
Green Snap BeansRaw Green Snap Beans370.069191.03250.2241.6382110.660.24900.069
New Zealand SpinachRaw New Zealand Spinach580.093NA0.8390.64NA281300.71300.38940.066
BroccoliRaw Broccoli470.049NA0.73210.21NA663162.5330.4189.30.063
Young Cowpeas Raw Young Cowpeas 1260.13NA1.1510.56NA534312.34177.20.063
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.20.062
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.30.061
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin160.053NA0.37180.18NA382610.280.32950.061
Green Leaf LettuceRaw Green Leaf Lettuce360.029NA0.86130.25NA291940.6280.18950.058
Napa CabbageRaw Chinese Napa Cabbage770.036NA0.31130.19NA292380.690.23940.057
Red Sweet PeppersRaw Red Sweet Peppers70.017NA0.43120.11NA262110.140.25920.056
Summer SquashRaw All Varieties Summer Squash150.051NA0.35170.18NA382620.220.29950.056
Chinese CabbageRaw Chinese Cabbage1050.021NA0.8190.16NA372520.5650.19950.055
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.49520.053
RutabagasRaw Rutabagas430.032NA0.44200.13NA533050.7120.2489.40.053
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas650.1NA1580.31NA652150.940.34860.052
Iceberg LettuceRaw Iceberg Lettuce180.025NA0.4170.13NA201410.1100.15960.052
Scallop Summer SquashRaw Scallop Summer Squash190.1NA0.4230.16NA361820.210.29940.052
Jalapeno PeppersRaw Jalapeno Peppers120.046NA0.25150.097NA262480.430.14920.05
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage470.023NA0.56150.16NA232460.9180.18930.046
Stored Common CabbageRaw Stored Common Cabbage470.023NA0.56150.16NA232460.9180.18930.046
Red CabbageRaw Red Cabbage450.017NA0.8160.246302430.6270.22900.045
Leafy Tips CowpeasRaw Leafy Tips Cowpeas630.19NA1.92430.51NA94550.970.2989.80.044
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.60.044
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash210.092NA0.44200.17NA322220.220.29940.043
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.2910.042
Enoki MushroomsRaw Enoki Mushrooms00.11NA1.15160.075NA1053592.230.6588.30.041
Young Green OnionsYoung Green Onions, tops only520.031NA0.51160.15NA251590.5150.2920.04
TurnipsRaw Turnips300.085NA0.3110.13NA271910.7670.27920.04
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.30.038
Yellow Snap BeansRaw Yellow Snap Beans370.069NA1.04250.21NA382090.660.24900.036
Fruit ChayoteRaw Fruit Chayote170.12NA0.34120.19NA181250.220.74940.036
Sweet Potato LeavesRaw Sweet Potato Leaves78NANA0.9770NANA815080.96NA870.036
Green PeasRaw Green Peas250.18NA1.47330.41NA1082441.851.24790.035
Winter SquashRaw All Varieties Winter Squash280.071NA0.58140.16NA233500.440.2189.80.035
Ginger RootRaw Ginger Root160.23NA0.6430.23NA344150.7130.34790.034
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.60.031
RadishesRaw Radishes250.0560.34100.069NA202330.6390.28950.031
In Pod Fava BeansRaw In Pod Fava Beans370.4NA1.55330.66NA1293320.825172.60.03
Oriental RadishesRaw Oriental Radishes270.12NA0.4160.038NA232270.7210.15950.029
White Icicle RadishesRaw White Icicle Radishes270.099NA0.890.033NA282800.7160.13950.029
Savoy CabbageRaw Savoy Cabbage350.062NA0.4280.18NA422300.9280.27910.028
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.87440.028
Mustard SpinachRaw Mustard Spinach2100.075NA1.5110.41NA284490.8210.17920.027
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.28770.027
KohlrabiRaw Kohlrabi240.13NA0.4190.14NA463500.7200.03910.026
Acorn Winter SquashRaw Acorn Winter Squash330.065NA0.7320.17NA363470.530.1387.80.026
Butternut Winter SquashRaw Butternut Winter Squash480.072NA0.7340.2NA333520.540.1586.40.026
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage480.025NA0.49120.24NA4385312770.2910.025
TaroRaw Taro430.17NA0.55330.38NA845910.7110.2370.60.025
WatercressRaw Watercress1200.077NA0.2210.24NA603300.9410.11950.023
Bamboo ShootsRaw Bamboo Shoots130.19NA0.530.26NA595330.841.1910.02
GarlicRaw Garlic1810.3NA1.7251.67NA15340114171.1658.60.02
Chicory GreensRaw Chicory Greens1000.3NA0.9300.43NA474200.3450.42920.019
Mustard GreensRaw Mustard Greens1150.17NA1.6432NANA583840.9200.25910.018
ArtichokesRaw Artichokes440.23NA1.28600.26NA903700.2940.49850.017
CassavaRaw Cassava160.1NA0.27210.38NA272710.7140.3459.70.017
White Sweet CornRaw White Sweet Corn20.054NA0.52370.16NA892700.6150.45760.016
Sprouted Mung BeansRaw Sprouted Mung Beans130.16NA0.91210.19NA541490.660.41900.016
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Omega 3 content per 100 g
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 grams.
Top 5 fresh nuts & vegetables with most amount of omega 3 per 100 grams are:
- Flaxseed
- English Walnuts
- Pecans nuts
- Raw Grape Leaves
- Raw Sprouted Radish Seeds