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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.7
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.643
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
Grape LeavesRaw Grape Leaves4229.61.523.90.67078.528.6NANANA5025.4
Canned Grape LeavesGrape leaves, canned3138.941.43.820.66053NANANANA4519.4
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven1252659.73.8290153235.75.9489.9818.8
Dried SpirulinaDried Spirulina Seaweed131535123.735.7010814NANANA16.3261
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil109846.73.653.579.3501545.262.042.77016.314.7
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed603587.063.522.403019.410.58.660.278.164.7
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed52653.87.23.523.30199.844.94.9408.163.54
Sprouted Radish SeedsRaw Sprouted Radish Seeds19511.53.483.271.86016.3NANANANANA17.3
Dried LeeksFreeze-dried Leeks14569.531.273.132.130339NANANANA4769
Sauteed Yellow OnionsOnions, yellow, sauteed558496.7322NA35.7NA6.79.533.677.74.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans56732.24.472.1416042.6NANANANA3.6359.4
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes99352.64.24210.501291.2201.18014.512
Sprouted SoybeansRaw Sprouted Soybeans55330.44.2215043.4NANANANA559.4
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA4277
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
Boiled KaleBoiled and Drained Kale1635.50.791.71.30245.51.92.451.131813.3
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1543.950.711.70021.82.30.410.910.9516.818
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.777
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.577
Boiled Green SoybeansBoiled and Drained Green Soybeans640293.361.612050NANANANA1956
Hash Brown PotatoesHome prepared Hash Brown Potatoes120256.88.541.5319.801596.762.362.91.514.513.6
Cooked Frozen KaleBoiled and Drained Frozen Kale1635.50.721.521.170245.51.92.451.1310.413.3
Sprouted Pinto BeansRaw Sprouted Pinto Beans2814.10.491.50.86052.6NANANANANA24
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.228
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3543.670.441.360.77068NANANANANA32
Steamed Soybeans SproutsSteamed Sprouted Soybeans367202.81.3410029.62.36NANANA3.6338.4
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled76210.42.81.34.270145NANANANA21.824
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA140
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
Cooked Chinese BroccoliBroccoli, chinese, cooked1003.270.51.170.34017.33.8NANANA11.35.17
Frozen Potato PuffsFrozen Potato Puffs, Unprepared80739.56.431.051301121.2700.730.5910.48.75
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes9256015114.8099NANANANA7.710
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.795
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated871417.50.939.7301241.2200.860.369.079.66
Dried Oriental RadishesRadishes, oriental, dried12293.270.990.930.530287169NANANA10836
Cooked Broccoli RaabBroccoli raab, cooked1132.360.40.910.140142.81.11.040.6812.717.4
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.841
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.3
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1502.630.380.880.56021.4NANANANANA22
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
Boiled Young BroadbeansBoiled and Drained Young Broadbeans2812.270.640.830.55046NANANANA16.321.8
Canned SpinachCanned Spinach, Solids with Salt1042.270.370.810.15015.41.8NANANA1112.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans7352.180.260.80.450140NANANANA24.542.2
PurslaneRaw Purslane911.630.280.80.49015.4NANANANANA9.2
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1043.130.310.791.0609.530.910.540.3608.618
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1632.270.460.780.36032.27.9NANANA11.811.6
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.7
ArugulaRaw Arugula11330.390.770.59016.69.3NANANA7.2611.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans1322.270.330.770.49018.6NANANANANA19
Boiled CauliflowerBoiled and Drained Cauliflower1042.040.320.760.23018.69.43NANANA10.48.35
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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt2272.80.580.730.4404922.2NANANA22.211.2
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.4
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1002.10.470.660.4019.63.541.51.30.738.65.1
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers142413.62.030.666.630312185NANANA9781
SpinachRaw Spinach1041.770.290.630.12016.51.90.680.50.329.9813
KimchiCabbage Kimchi682.270.30.620.470114.8NANANA7.265
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1501.860.420.60.37NA31.711.86.173.761.8615.49
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt951.860.420.590.360196.532.82.860.828.64.76
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1911.770.370.590.27037.79.43NANANA18.616.5
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards1631.860.270.580.27032.22.6NANANA12.713.5
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
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet5494.10.680.551.250121108NANANA6.86.8
Canned Spinach with LiquidsCanned Spinach Solids and Liquids861.680.270.550.1013.21.5NANANA9.989.57
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
Boiled BroccoliBoiled and Drained Broccoli1591.860.360.540.23032.66.33.362.220.361510.8
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1321.90.450.540.23022.63.4NANANA15.415
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans1001.450.180.540.3018.6NANANANANA8.44
Frozen KaleFrozen Kale, Unprepared1272.10.270.530.410223.86NANANA9.0712
Macronutrients in Top 100 Nuts & Vegetables with the highest Omega 3 content per 1 lb
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Omega 3 per 1 pound.
Top 5 nuts & vegetables with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts