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
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
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
Dried Thyme SpicesSpices, thyme, dried109529.5112.74202546.8NANANA14736
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
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
SpearmintFresh Spearmint1752.90.761.340.21033.4NANANANA2713
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
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Poppy SeedPoppy Seed Spices2084165181.11120112121.151.479.2577.471.4
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
Ground GingerGround Ginger Spices13301710.30.892.8028413.57.064.840.795635.6
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Celery SeedCelery Seed Spices15561008.70.791401642.66NANANA4771.7
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
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
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
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
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
CardamomCardamom Spices123426.62.70.481.230272NANANANA11142.7
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
Macronutrients in Top 100 Raw Vegetables, Nuts, Fruits & Spices with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw vegetables, nuts, fruits & spices , sorted by most amount of Omega 3 per 14 ounces.
Top 5 raw vegetables, nuts, fruits & spices with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices