FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
Sprouted Radish SeedsRaw Sprouted Radish Seeds171103.042.871.63014.3NANANANANA15
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
KaleRaw Kale1395.90.711.51.15017.53.931.631.60.7116.311.6
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans2463.570.431.330.75046NANANANANA21
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.76
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.4
Frozen Potato PuffsFrozen Potato Puffs, Unprepared70634.65.630.9211.50981.100.640.529.137.66
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Young BroadbeansRaw Young Broadbeans2862.40.550.750.48046.4NANANANA16.722.2
Broccoli RaabRaw Broccoli Raab87.31.940.330.750.12011.31.50.670.40.4410.712.6
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.639
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
PurslaneRaw Purslane79.41.430.240.70.43013.5NANANANANA8.06
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds912.740.270.690.9308.330.790.480.3207.5416
ArugulaRaw Arugula992.60.340.670.52014.58.14NANANA6.3510.2
Sprouted Kidney BeansRaw Sprouted Kidney Beans11520.290.670.42016.3NANANANANA16.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA20
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
Sweetened Dried BlueberriesBlueberries, dried, sweetened12589.920.790.654.50318268NANANA29.89.92
Sweetened Dried MangoMango, dried, sweetened12664.71.140.640.240312263NANANA9.539.72
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.23
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared102456180.6100121NANANANA7.1412.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash1232.260.460.590.36027.411NANANA5.952.54
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.571
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.4
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.427
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1631.630.330.530.240318.06NANANA1515
Hubbard Winter SquashRaw Hubbard Winter Squash15920.410.520.31034.515.7NANANA15.57.94
Flower Clusters BroccoliRaw Flower Clusters Broccoli1111.40.210.510.150205.87NANANA9.1312
Broccoli LeavesRaw Broccoli Leaves1111.40.210.510.150205.87NANANA9.1312
Broccoli StalksRaw Broccoli Stalks1111.40.210.510.15020.8NANANANANA12
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.76
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1151.350.210.50.15021.25.83NANANA1212
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.6
Tahitian TaroRaw Tahitian Taro1753.850.780.481.1027.4NANANANANA11
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
Frozen KaleFrozen Kale, Unprepared1111.830.230.460.36019.43.37NANANA7.9410.6
Romaine LettuceRaw Cos Or Romaine Lettuce67.51.20.150.450.190134.723.181.5508.334.9
Frozen BlueberriesBlueberries, frozen, unsweetened2022.540.210.440.66048.333.5NANANA10.71.67
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.410
CollardsRaw Collards1272.420.220.430.33021.51.83NANANA1612
Baby Zucchini SquashRaw Baby Zucchini Squash83.31.60.330.420.25012.3NANANANA4.3710.8
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared1031.150.170.420.120195.363.32.98NA1211
Green CauliflowerRaw Green Cauliflower1231.20.190.410.1202412NANANA12.711.7
Brussels SproutsRaw Brussels Sprouts1711.20.250.390.18035.58.733.73.21.831513.4
LeeksRaw Leeks2421.20.160.390.2705615.5NANANA7.145.95
Frozen CauliflowerFrozen Cauliflower, Unprepared951.070.160.390.12018.68.8NANANA9.137.98
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared1311.470.190.380.29025.6NANANANA14.310.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.5
Taro LeavesRaw Taro Leaves1672.940.60.370.85026.612NANANA14.719.8
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3
Frozen Turnip GreensFrozen Turnip Greens, Unprepared87.31.230.290.350.15014.6NANANANA9.929.8
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Turnip GreensRaw Turnip Greens1271.20.280.330.14028.33.21.152.06NA12.75.95
Butterhead LettuceRaw Butterhead Lettuce51.60.870.120.330.1308.853.732.021.704.375.36
Frozen BlackberriesBlackberries, frozen, unsweetened2541.70.060.330.6506242.3NANANA204.7
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.75
Red Leaf LettuceRaw Red Leaf Lettuce51.60.870.110.320.1308.971.91.10.7903.575.28
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.83
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained845567.50.317.87093NANANANA2320
Garden CressRaw Garden Cress1272.780.0910.30.602217.5NANANA4.3710.3
SuccotashRaw Succotash3934.050.750.31.64077.8NANANANA1520
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA10484
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.56
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.3
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared5241.750.40.280.580100NANANANA2430
Yardlong BeanRaw Yardlong Bean1871.60.420.280.38033NANANANANA11
Green Snap BeansRaw Green Snap Beans1230.870.20.270.17027.7135.561.4310.77.26
Frozen SuccotashFrozen Succotash, Unprepared3693.530.660.271.43079NANANANA1617
New Zealand SpinachRaw New Zealand Spinach55.60.790.130.260.05209.921.15NANANA5.955.95
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1831.750.40.260.27043.735.8NANANA6.353.65
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.3
StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.66
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared83.30.750.130.260.091013.5NANANANA9.539.76
Frozen TurnipsFrozen Turnips, Unprepared63.50.640.0670.250.075011.7NANANANA7.144.13
BroccoliRaw Broccoli1351.470.450.250.19026.46.752.71.940.410.311
Young Cowpeas Raw Young Cowpeas 3571.40.360.250.35074.712NANANA2011.7
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared2862.060.390.250.69053.5NANANANA1613.2
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.3
Sprouted PeasRaw Sprouted Peas4922.70.490.241.050108NANANANANA35
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw fruits, vegetables & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts