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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.317
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven109556.88.53.325.3013420.255.278.7316.4
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil960413.23.128.201354.61.82.42014.313
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
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes869463.71.779.201131.0701.03012.710.5
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
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
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
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
Hash Brown PotatoesHome prepared Hash Brown Potatoes105249.77.471.3417.301395.92.062.541.312.712
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
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
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
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
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
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes81052.4130.8813086.8NANANANA6.758.8
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated762366.580.828.501081.0700.750.327.948.45
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
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
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
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
Boiled Young BroadbeansBoiled and Drained Young Broadbeans24620.560.720.48040NANANANA14.319
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
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.7
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 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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt1982.460.510.640.3804319.4NANANA19.49.84
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.8
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
KimchiCabbage Kimchi59.520.270.540.4109.534.2NANANA6.354.37
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
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1151.350.210.50.15021.25.83NANANA1212
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.6
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet4803.570.590.481.1010695NANANA5.955.95
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
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
Macronutrients in Top 100 Nuts & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts