Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA81433
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA96378
SoybeansRaw Soybeans44601992913.399030273.3NANANA93365
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA183252
Grape LeavesRaw Grape Leaves930213.368.561.48017363NANANA11056
Canned Grape LeavesGrape leaves, canned69019.73.128.431.460117NANANANA9942.7
Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA36575
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed133012815.67.7549.4065.742.823190.61810.4
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed1160119167.751.3042.221.711110187.8
French BeansRaw French Beans3430202.27.654.40641NANANANA252188
Sprouted Radish SeedsRaw Sprouted Radish Seeds43025.37.677.24.1036NANANANANA38
Dried LeeksFreeze-dried Leeks3210212.86.94.70747NANANANA104152
Sauteed Yellow OnionsOnions, yellow, sauteed123010814.86.648NA78.6NA15218.1179.5
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA60182
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.3153223
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1250719.854.735.4094NANANANA8131
Sprouted SoybeansRaw Sprouted Soybeans1220679.34.4533.4096NANANANA11131
KaleRaw Kale350151.783.782.9044.29.94.141.84129
Green SoybeansRaw Green Soybeans1470687.863.7628.20111NANANANA42130
Boiled KaleBoiled and Drained Kale360121.753.72.86053124.25.42.54029.4
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach3408.71.573.700485.10.922.13740
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA152225
Boiled Green SoybeansBoiled and Drained Green Soybeans1410647.43.5426.60111NANANANA42124
Cooked Frozen KaleBoiled and Drained Frozen Kale360121.583.362.58053124.25.42.52329.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans62091.13.341.90116NANANANANA52.5
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.762147
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans7808.10.9831.70150NANANANANA70.7
Steamed Soybeans SproutsSteamed Sprouted Soybeans81044.56.172.9622065.35.2NANANA884.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.5
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA249236
Black BeansRaw Black Beans3410143.662.783.32062421NANANA155216
Chinese BroccoliRaw Chinese Broccoli2607.61.162.70.8046.78.8NANANA2612
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA229
Sprouted Navy BeansRaw Sprouted Navy Beans67070.852.61.470131NANANANANA61.5
Cooked Chinese BroccoliBroccoli, chinese, cooked2207.21.12.580.760388.4NANANA2511.4
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA108239
TempehTempeh192010825.42.4840.5076.427NANANA37203
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA247230
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.320155214
Frozen Potato PuffsFrozen Potato Puffs, Unprepared178087142.322902482.801.61.32319.3
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA249211
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA127210
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA202219
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA10492
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA23979
Cooked Broccoli RaabBroccoli raab, cooked2505.20.8920.310316.22.42.31.52838.3
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA106235
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans3305.80.831.941.23047.2NANANANANA48.3
Young BroadbeansRaw Young Broadbeans72061.381.91.20117NANANANA4256
Broccoli RaabRaw Broccoli Raab2204.90.831.90.29028.53.81.711.12731.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans170050.611.861.050325NANANANA5798
Boiled Young BroadbeansBoiled and Drained Young Broadbeans62051.421.821.20101NANANANA3648
Dried LitchisLitchis, dried2770122.71.781.840707661NANANA4638
Canned SpinachCanned Spinach, Solids with Salt23050.811.780.330344NANANA2428
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.3
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans16204.80.581.770.990309NANANANA5493
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA155213
PurslaneRaw Purslane2003.60.611.761.08034NANANANANA20.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2306.90.691.752.3402121.20.801940
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts36051.021.730.7907117.4NANANA2625.5
ArugulaRaw Arugula2506.60.861.71.3036.520.5NANANA1626
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans29050.721.71.07041NANANANANA42
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.7
Boiled CauliflowerBoiled and Drained Cauliflower2304.50.71.670.504121NANANA2318.4
White BeansRaw White Beans33308.52.21.661.98060321NANANA152234
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA216119
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.427222231
CherimoyaRaw Cherimoya7506.82.331.60.28017712962.859.36.63015.7
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.45570
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 2204.61.031.450.89043.27.83.32.91.61911
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA213179
SpinachRaw Spinach2303.90.631.380.26036.34.21.51.10.72228.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.49090
Young Lima BeansRaw Young Lima Beans11308.61.981.362.83020215NANANA4968.4
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared4104.10.841.340.61078.620.3NANANA3837.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA28156
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA6081
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved3304.10.921.320.82NA69.82613.68.34.13420
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt2104.10.931.30.804214.46.26.31.81910.5
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts4203.90.811.30.59083.221NANANA4136.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA206206
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards3604.10.61.270.60715.7NANANA2829.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.7
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
Canned Spinach with LiquidsCanned Spinach Solids and Liquids1903.70.61.220.230293.3NANANA2221
Tahitian TaroRaw Tahitian Taro4409.71.971.22.8069NANANANANA28
Cooked TempehTempeh, cooked1950114341.225076.227NANANA37199
Boiled BroccoliBoiled and Drained Broccoli3504.10.791.20.51071.8147.44.90.83324
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Omega 3 content per 1 kg
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Omega 3 per 1 kilogram.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of omega 3 per 1 kilogram are:
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Raw Soybeans
- Raw Mungo Beans
- Raw Grape Leaves