FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.212483
ChiaDried Chia Seeds2204139158126.50191NANANANA15675
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.8618143
WalnutsEnglish Walnuts296629627.841173062120.410.361130.469
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA28
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.7
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
Grape LeavesRaw Grape Leaves4229.61.523.90.67078.528.6NANANA5025.4
Dried SpirulinaDried Spirulina Seaweed131535123.735.7010814NANANA16.3261
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
Sprouted Radish SeedsRaw Sprouted Radish Seeds19511.53.483.271.86016.3NANANANANA17.3
Dried LeeksFreeze-dried Leeks14569.531.273.132.130339NANANANA4769
Sprouted SoybeansRaw Sprouted Soybeans55330.44.2215043.4NANANANA559.4
KaleRaw Kale1596.760.811.71.30204.51.861.80.8218.613.2
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.4
Green SoybeansRaw Green Soybeans667313.571.713050NANANANA1958.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans2814.10.491.50.86052.6NANANANANA24
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Chinese BroccoliRaw Chinese Broccoli1183.450.531.230.360214NANANA11.85.44
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.693
Sprouted Navy BeansRaw Sprouted Navy Beans3043.180.391.180.67059NANANANANA28
Frozen Potato PuffsFrozen Potato Puffs, Unprepared80739.56.431.051301121.2700.730.5910.48.75
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Dried Oriental RadishesRadishes, oriental, dried12293.270.990.930.530287169NANANA10836
Young BroadbeansRaw Young Broadbeans3272.720.630.860.54053NANANANA1925.4
Broccoli RaabRaw Broccoli Raab1002.220.380.860.130131.720.770.450.512.214.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA5329
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans7712.270.280.840.480147NANANANA2644.5
Dried LitchisLitchis, dried12565.441.220.810.830321300NANANA2117.2
PurslaneRaw Purslane911.630.280.80.49015.4NANANANANA9.2
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1043.130.310.791.0609.530.910.540.3608.618
ArugulaRaw Arugula11330.390.770.59016.69.3NANANA7.2611.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans1322.270.330.770.49018.6NANANANANA19
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled167417.73.340.756.260356NANANANANA22.7
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.862
Dried Ancho PeppersPeppers, ancho, dried1275373.70.7419.30233NANANANA9853.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened143811.30.910.745.160363306NANANA3411.3
Sweetened Dried MangoMango, dried, sweetened14475.351.30.730.280356301NANANA1111
CherimoyaRaw Cherimoya3403.11.060.720.13080.358.428.527313.67.12
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11706420.60.6811.60138NANANANA8.1614.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash1412.60.530.680.41031.312.5NANANA6.82.9
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers142413.62.030.666.630312185NANANA9781
SpinachRaw Spinach1041.770.290.630.12016.51.90.680.50.329.9813
Young Lima BeansRaw Young Lima Beans5133.90.90.621.30916.7NANANA22.231
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1861.860.380.610.28035.79.2NANANA17.217
Hubbard Winter SquashRaw Hubbard Winter Squash1812.270.470.590.36039.518NANANA17.79.07
Flower Clusters BroccoliRaw Flower Clusters Broccoli1271.60.240.590.170236.7NANANA10.413.5
Broccoli LeavesRaw Broccoli Leaves1271.60.240.590.170236.7NANANA10.413.5
Broccoli StalksRaw Broccoli Stalks1271.60.240.590.17023.8NANANANANA13.5
RaspberriesRaw Raspberries2362.950.0860.571.130542010.78.440.9129.55.44
AvocadosRaw Avocados72666.59.640.577.6038.730.541.680.2730.49.07
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1321.540.240.570.17024.36.67NANANA13.614
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared6303.180.840.550.760114NANANANA22.740.7
Tahitian TaroRaw Tahitian Taro2004.40.890.551.27031.3NANANANANA12.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.2137
Frozen KaleFrozen Kale, Unprepared1272.10.270.530.410223.86NANANA9.0712
Romaine LettuceRaw Cos Or Romaine Lettuce771.360.180.510.210155.43.631.7709.535.58
Frozen BlueberriesBlueberries, frozen, unsweetened2312.90.240.510.76055.238.3NANANA12.21.9
GuavasRaw Common Guavas3084.31.230.511.306540.5NANANA24.511.6
CollardsRaw Collards1452.770.250.490.37024.62.1NANANA1813.7
Baby Zucchini SquashRaw Baby Zucchini Squash951.80.380.480.29014NANANANA512.3
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared1181.30.20.480.14021.76.123.763.4NA13.612.7
Green CauliflowerRaw Green Cauliflower1411.360.210.470.13027.613.7NANANA14.513.4
Brussels SproutsRaw Brussels Sprouts1951.360.280.450.2040.69.984.23.672.117.215.3
LeeksRaw Leeks2771.360.180.450.306417.7NANANA8.166.8
Frozen CauliflowerFrozen Cauliflower, Unprepared1091.220.190.440.13021.210NANANA10.49.1
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared1501.680.220.440.33029.3NANANANA16.312.2
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.711
BlackberriesRaw Blackberries1952.220.0640.430.84043.6221110.50.32246.3
Taro LeavesRaw Taro Leaves1913.360.680.420.97030.413.7NANANA16.822.6
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.32194468
Frozen Turnip GreensFrozen Turnip Greens, Unprepared1001.40.330.390.17016.6NANANANA11.311.2
ElderberriesRaw Elderberries3312.270.10.390.73083.5NANANANA31.83
Turnip GreensRaw Turnip Greens1451.360.320.380.16032.33.671.32.36NA14.56.8
Butterhead LettuceRaw Butterhead Lettuce5910.130.380.150104.262.31.95056.12
Frozen BlackberriesBlackberries, frozen, unsweetened2901.950.0680.370.7407148.4NANANA22.75.35
Mamey SapoteRaw Mamey Sapote5622.10.770.370.0501469134.736.318.624.56.58
Red Leaf LettuceRaw Red Leaf Lettuce5910.130.370.15010.32.181.270.9104.16.03
JackfruitRaw Jackfruit4312.90.880.360.068010586.541.7431.96.87.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained966648.60.3590106NANANANA26.323
Garden CressRaw Garden Cress1453.180.10.340.6902520NANANA511.8
SuccotashRaw Succotash4494.630.860.341.87089NANANANA17.223
Dried ChivesFreeze-dried Chives1411162.70.335.880292NANANANA11996
Black CurrantsRaw European Black Currants2861.860.150.330.49069.8NANANANANA6.35
Strawberry GuavasRaw Strawberry Guavas3132.720.780.320.83078.7NANANANA24.52.63
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared59920.460.320.660114NANANANA27.234.4
Yardlong BeanRaw Yardlong Bean2131.80.480.320.44038NANANANANA12.7
Green Snap BeansRaw Green Snap Beans14110.230.310.2031.614.86.36.851.6312.28.3
Frozen SuccotashFrozen Succotash, Unprepared4224.040.750.31.64090NANANANA1819.5
New Zealand SpinachRaw New Zealand Spinach63.50.910.150.30.059011.31.3NANANA6.86.8
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened20920.450.290.305041NANANA7.264.17
LitchisRaw Litchis29920.450.290.307569NANANA5.93.76
StrawberriesRaw Strawberries1451.360.0680.290.4103522119.032.139.073.04
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared950.860.150.290.1015.4NANANANA1111
Frozen TurnipsFrozen Turnips, Unprepared72.60.730.0770.290.086013.3NANANANA8.164.7
BroccoliRaw Broccoli1541.680.520.290.220307.73.12.220.4511.812.8
Young Cowpeas Raw Young Cowpeas 4081.60.410.290.39085.413.6NANANA22.713.4
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared3272.360.440.290.78061NANANANA1815
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.6
Sprouted PeasRaw Sprouted Peas5623.10.560.281.20123NANANANANA40
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 1 lb
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 pound.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts