FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Ground Mustard SeedGround Mustard Seed Spices20161447.91523.50111270.07911.414.648.4104
Dried Marjoram SpicesSpices, marjoram, dried1076282.1134.66024016.2NANANA16050.2
Dried TarragonDried Tarragon Spices117128.77.4711.72.940199NANANANA29.490
Dried SpearmintSpearmint, dried1131246.26111.770207NANANANA11879
Dried Parsley SpicesSpices, parsley, dried115921.75.477.454.950201291.671116.2106106
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
SaffronSaffron Spices123023.26.34.9330259NANANANA15.545.4
Ground SageGround Sage Spices125050.6284.92.102416.8NANANA16042
Dried Rosemary SpicesSpices, rosemary, dried131460.429.34.274.60254NANANANA16919.4
Bay Leaf SpicesSpices, bay leaf1242339.054.174.920298NANANANA10430.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
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
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
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
Dried Thyme SpicesSpices, thyme, dried109529.5112.74202546.8NANANA14736
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.77
Red or Cayenne PepperRed or Cayenne Pepper Spice126268.5132.630.6022541NANANA10847.7
Dried Oregano SpicesSpices, oregano, dried1052176.162.462.97027416.24.57.543.616935.7
Ground ClovesGround Cloves Spices108751.615.72.3210.502609.454.254.520.07913523.7
Chili PowderChili Powder Spices111956.79.772.129.7019728.5178.5313853.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.1852
PaprikaPaprika Spice1119518.51.82902144126.610.43.213956
ThymeFresh Thyme4016.671.851.770.34097NANANANA55.622
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
PeppermintFresh Peppermint2783.730.981.730.27059NANANANA31.815
RosemaryFresh Rosemary52023.311.31.641.77082NANANANA5613
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
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
SpearmintFresh Spearmint1752.90.761.340.21033.4NANANANA2713
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
BasilFresh Basil912.540.161.250.29010.51.20.0790.07906.3512.5
Dried Basil SpicesSpices, basil, dried925168.561.20.7901906.82.982.980.07915091
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
Poppy SeedPoppy Seed Spices2084165181.11120112121.151.479.2577.471.4
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.76
Curry PowderCurry Powder Spice129055.66.541.06110222113.144.522.4621156.7
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
Ground GingerGround Ginger Spices13301710.30.892.8028413.57.064.840.795635.6
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
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
Celery SeedCelery Seed Spices15561008.70.791401642.66NANANA4771.7
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
Canned CapersCapers, canned913.40.920.730.44019.41.63NANANA12.79.37
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
Cumin SeedCumin Seed Spices148888.46.10.712.301768.93NANANA41.770.7
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
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.8
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.23
Black PepperBlack Pepper Spices996135.520.62.7502542.540.910.950.07910041.2
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared102456180.6100121NANANANA7.1412.5
Caraway SeedCaraway Seed Spices1322582.460.612.401982.54NANANA15178.5
Dill SeedDill Seed Spices121157.72.90.63.80219NANANANA83.763.4
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
Macronutrients in Top 100 Whole Spices, Vegetables, Nuts & Fruits with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole spices, vegetables, nuts & fruits , sorted by most amount of Omega 3 per 14 ounces.
Top 5 whole spices, vegetables, nuts & fruits with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- English Walnuts
- Ground Mustard Seed Spices
- Dried Marjoram Spices