Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.317
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed52850.66.183.0819.6026179.177.60.247.144.13
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.1
Sprouted Radish SeedsRaw Sprouted Radish Seeds171103.042.871.63014.3NANANANANA15
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.77
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.1852
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
KaleRaw Kale1395.90.711.51.15017.53.931.631.60.7116.311.6
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.4
Boiled KaleBoiled and Drained Kale1434.80.691.471.140214.81.672.140.991611.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1353.450.621.4700192.020.360.790.8314.716
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
Cooked Frozen KaleBoiled and Drained Frozen Kale1434.80.631.331.020214.81.672.140.999.1311.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans2463.570.431.330.75046NANANANANA21
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA28
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.6
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.76
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.4
Cooked Chinese BroccoliBroccoli, chinese, cooked87.32.860.441.020.30153.33NANANA9.924.52
Frozen Potato PuffsFrozen Potato Puffs, Unprepared70634.65.630.9211.50981.100.640.529.137.66
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Cooked Broccoli RaabBroccoli raab, cooked992.060.350.80.12012.42.460.950.910.61115.2
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1312.30.330.770.49018.7NANANANANA19
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
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.639
Boiled Young BroadbeansBoiled and Drained Young Broadbeans24620.560.720.48040NANANANA14.319
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Canned SpinachCanned Spinach, Solids with Salt9120.320.710.13013.51.6NANANA9.5311
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.437
PurslaneRaw Purslane79.41.430.240.70.43013.5NANANANANA8.06
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds912.740.270.690.9308.330.790.480.3207.5416
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts14320.40.690.310286.9NANANA10.310
ArugulaRaw Arugula992.60.340.670.52014.58.14NANANA6.3510.2
Sprouted Kidney BeansRaw Sprouted Kidney Beans11520.290.670.42016.3NANANANANA16.7
Boiled CauliflowerBoiled and Drained Cauliflower911.80.280.660.2016.38.26NANANA9.137.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 87.31.830.410.580.350173.11.31.150.647.544.45
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1311.630.370.520.33NA27.710.35.43.31.6313.57.86
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt83.31.630.370.520.32016.65.72.462.50.717.544.17
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1671.550.320.510.230338.26NANANA16.314.4
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards1431.630.240.50.240282.26NANANA1111.8
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
Canned Spinach with LiquidsCanned Spinach Solids and Liquids75.41.470.240.480.091011.61.3NANANA8.738.37
Tahitian TaroRaw Tahitian Taro1753.850.780.481.1027.4NANANANANA11
Boiled BroccoliBoiled and Drained Broccoli1391.630.310.470.2028.55.52.941.940.32139.45
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1151.670.390.470.2019.82.98NANANA13.513.3
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans87.31.270.150.470.27016.3NANANANANA7.4
Frozen KaleFrozen Kale, Unprepared1111.830.230.460.36019.43.37NANANA7.9410.6
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.7
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips1391.50.340.450.18019.24.25NANANA12.312
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
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1271.230.170.420.1202512.4NANANA1312
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
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1191.470.30.380.23025.611.6NANANA11.55.87
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared1311.470.190.380.29025.6NANANANA14.310.7
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.5
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin59.51.430.290.370.23010.76.8NANANA3.974.52
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips910.950.0990.370.11017.39.33NANANA7.946.07
Boiled CollardsBoiled and Drained Collards1312.860.190.370.28022.41.6NANANA1610.8
Taro LeavesRaw Taro Leaves1672.940.60.370.85026.612NANANA14.719.8
Pickled Green OlivesCanned Pickled Green Olives575618.050.374.82015.22.14NANANA134.1
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.8
Baked Winter SquashBaked All Varieties Winter Squash1471.40.290.370.2203513NANANA113.53
Boiled Green Snap BeansBoiled and Drained Green Snap Beans1391.10.250.350.22031.314.4NANANA12.77.5
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1391.10.250.350.22031.314.4NANANA137.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared87.31.230.290.350.15014.6NANANANA9.929.8
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Cooked Tahitian TaroCooked Tahitian Taro no Salt1752.70.550.340.78027NANANANANA16.5
Canned Turnip GreensCanned Turnip Greens no Salt75.41.20.280.330.140111.67NANANA5.165.4
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids55.61.20.280.330.1409.6NANANANA6.755.4
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
Macronutrients in Top 100 Whole Fruits & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole fruits & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 whole fruits & vegetables with most amount of omega 3 per 14 ounces are:
- Raw Grape Leaves
- Canned Grape Leaves
- Dried Spirulina Seaweed
- Sauteed Red Sweet Peppers
- Sauteed Green Sweet Peppers