FlaxseedSeeds, flaxseed534042236.622859028915.50411.5273183
ChiaDried Chia Seeds486030733.317858.40421NANANANA344165
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.540316
WalnutsEnglish Walnuts654065261.3913810137260.90.824.367152
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA62
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA64127
PecansPecans nuts691072061.89.86206013939.70.40.4399692
Grape LeavesRaw Grape Leaves930213.368.561.48017363NANANA11056
Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA107116
Sprouted Radish SeedsRaw Sprouted Radish Seeds43025.37.677.24.1036NANANANANA38
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA104152
Sprouted SoybeansRaw Sprouted Soybeans1220679.34.4533.4096NANANANA11131
KaleRaw Kale350151.783.782.9044.29.94.141.84129
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA42130
Sprouted Pinto BeansRaw Sprouted Pinto Beans62091.13.341.90116NANANANANA52.5
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.7106202
Chinese BroccoliRaw Chinese Broccoli2607.61.162.70.8046.78.8NANANA2612
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.1116205
Sprouted Navy BeansRaw Sprouted Navy Beans67070.852.61.470131NANANANANA61.5
Frozen Potato PuffsFrozen Potato Puffs, Unprepared178087142.322902482.801.61.32319.3
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.38679
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA23979
Young BroadbeansRaw Young Broadbeans72061.381.91.20117NANANANA4256
Broccoli RaabRaw Broccoli Raab2204.90.831.90.29028.53.81.711.12731.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA11764
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA5798
Dried LitchisLitchis, dried2770122.71.781.840707661NANANA4638
PurslaneRaw Purslane2003.60.611.761.08034NANANANANA20.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2306.90.691.752.3402121.20.801940
ArugulaRaw Arugula2506.60.861.71.3036.520.5NANANA1626
Sprouted Kidney BeansRaw Sprouted Kidney Beans29050.721.71.07041NANANANANA42
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA50
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.537137
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA216119
Sweetened Dried BlueberriesBlueberries, dried, sweetened31702521.6311.40800675NANANA7525
Sweetened Dried MangoMango, dried, sweetened3190122.871.60.610786663NANANA2424.5
CherimoyaRaw Cherimoya7506.82.331.60.28017712962.859.36.63015.7
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared258014145.31.525.50305NANANANA1831.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash3105.71.171.50.906927.6NANANA156.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA213179
SpinachRaw Spinach2303.90.631.380.26036.34.21.51.10.72228.6
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.4
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared4104.10.841.340.61078.620.3NANANA3837.8
Hubbard Winter SquashRaw Hubbard Winter Squash40051.031.30.7908739.5NANANA3920
Flower Clusters BroccoliRaw Flower Clusters Broccoli2803.50.541.30.38050.615NANANA2330
Broccoli LeavesRaw Broccoli Leaves2803.50.541.30.38050.615NANANA2330
Broccoli StalksRaw Broccoli Stalks2803.50.541.30.38052.4NANANANANA30
RaspberriesRaw Raspberries5206.50.191.262.5011944.223.518.626512
AvocadosRaw Avocados160014721.31.2516.7085.36.61.23.70.66720
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared2903.40.521.250.37053.514.7NANANA3030.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared139071.851.221.680251NANANANA5089.8
Tahitian TaroRaw Tahitian Taro4409.71.971.22.8069NANANANANA28
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.360302
Frozen KaleFrozen Kale, Unprepared2804.60.591.170.9048.88.5NANANA2026.6
Romaine LettuceRaw Cos Or Romaine Lettuce17030.391.130.470331283.902112.3
Frozen BlueberriesBlueberries, frozen, unsweetened5106.40.531.121.67012284.5NANANA274.2
GuavasRaw Common Guavas6809.52.721.122.88014389.2NANANA5425.5
CollardsRaw Collards3206.10.551.080.82054.24.6NANANA4030
Baby Zucchini SquashRaw Baby Zucchini Squash21040.831.060.63031NANANANA1127
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2602.90.441.050.31047.813.58.37.5NA3028
Green CauliflowerRaw Green Cauliflower31030.471.040.2906130.3NANANA3229.5
Brussels SproutsRaw Brussels Sprouts43030.620.990.45089.5229.38.14.63833.8
LeeksRaw Leeks61030.40.990.67014239NANANA1815
Frozen CauliflowerFrozen Cauliflower, Unprepared2402.70.410.980.29046.822NANANA2320
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared3303.70.480.960.72064.6NANANANA3627
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA8124
BlackberriesRaw Blackberries4304.90.140.941.8609648.824230.75314
Taro LeavesRaw Taro Leaves4207.41.50.932.1406730NANANA3749.8
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.74297150
Frozen Turnip GreensFrozen Turnip Greens, Unprepared2203.10.730.870.38036.7NANANANA2524.7
ElderberriesRaw Elderberries73050.230.851.620184NANANANA706.6
Turnip GreensRaw Turnip Greens32030.70.840.36071.38.12.95.2NA3215
Butterhead LettuceRaw Butterhead Lettuce1302.20.290.830.34022.39.45.14.301113.5
Frozen BlackberriesBlackberries, frozen, unsweetened6404.30.150.821.630157107NANANA5012
Mamey SapoteRaw Mamey Sapote12404.61.70.820.11032120176.680415414.5
Red Leaf LettuceRaw Red Leaf Lettuce1302.20.280.810.34022.64.82.820913.3
JackfruitRaw Jackfruit9506.41.950.790.15023319192954.21517
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2130141190.78200233NANANANA5850.6
Garden CressRaw Garden Cress32070.230.761.5205544NANANA1126
SuccotashRaw Succotash990101.90.764.120196NANANANA3850.3
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA262212
Black CurrantsRaw European Black Currants6304.10.340.721.070154NANANANANA14
Strawberry GuavasRaw Strawberry Guavas69061.720.711.820174NANANANA545.8
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared13204.41.020.71.460251NANANANA6076
Yardlong BeanRaw Yardlong Bean47041.050.70.96083.5NANANANANA28
Green Snap BeansRaw Green Snap Beans3102.20.50.690.44069.732.614153.62718.3
Frozen SuccotashFrozen Succotash, Unprepared9308.91.660.673.60199NANANANA4043
New Zealand SpinachRaw New Zealand Spinach14020.320.660.130252.9NANANA1515
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4604.410.650.67011090NANANA169.2
LitchisRaw Litchis6604.40.990.650.670165152NANANA138.3
StrawberriesRaw Strawberries32030.150.650.9076.84924.4204.7206.7
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared2101.90.320.650.23034NANANANA2424.6
Frozen TurnipsFrozen Turnips, Unprepared1601.60.170.640.19029.4NANANANA1810.4
BroccoliRaw Broccoli3403.71.140.630.49066.4176.84.912628
Young Cowpeas Raw Young Cowpeas 9003.50.90.630.87018830NANANA5029.5
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared7205.20.980.631.730135NANANANA4033.3
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.55833182
Sprouted PeasRaw Sprouted Peas12406.81.240.612.650271NANANANANA88
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts