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
Ground Mustard SeedGround Mustard Seed Spices23041649.0217.227012730.80.0911316.755.3118
Dried Marjoram SpicesSpices, marjoram, dried1229322.414.75.33027518.6NANANA18357.4
Dried TarragonDried Tarragon Spices1338338.5313.43.370228NANANANA33.6103
Dried SpearmintSpearmint, dried129327.47.1512.72.020236NANANANA13590
Dried Parsley SpicesSpices, parsley, dried1324256.258.55.660230331.912.518.6121121
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA28
SaffronSaffron Spices140626.57.25.633.420297NANANANA17.752
Ground SageGround Sage Spices142958325.582.402757.76NANANA18348.2
Dried Rosemary SpicesSpices, rosemary, dried15016933.44.95.260291NANANANA19322
Bay Leaf SpicesSpices, bay leaf14203810.34.765.620340NANANANA11934.5
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
Dried Thyme SpicesSpices, thyme, dried125233.712.43.132.2702907.76NANANA16841.3
Red or Cayenne PepperRed or Cayenne Pepper Spice144278.314.8335025747NANANA12354.5
Dried Oregano SpicesSpices, oregano, dried120219.47.042.83.4031318.65.138.64.1319341
Ground ClovesGround Cloves Spices124359182.6512029710.84.855.170.09115427
Chili PowderChili Powder Spices127964.8112.434022532.619.59.73.4515861
PaprikaPaprika Spice127958.59.72.053302454730.4123.6715864
ThymeFresh Thyme4587.622.12.030.390111NANANANA63.525.2
Sprouted SoybeansRaw Sprouted Soybeans55330.44.2215043.4NANANANA559.4
PeppermintFresh Peppermint3184.261.11.970.31067.5NANANANA36.317
RosemaryFresh Rosemary59426.6131.882.03094NANANANA6415
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
SpearmintFresh Spearmint2003.30.871.530.24038NANANANA3115
Sprouted Pinto BeansRaw Sprouted Pinto Beans2814.10.491.50.86052.6NANANANANA24
BasilFresh Basil1042.90.191.430.330121.360.0910.09107.2614.3
Dried Basil SpicesSpices, basil, dried105718.59.81.360.902177.763.43.40.091171104
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
Poppy SeedPoppy Seed Spices238118920.51.24128012813.61.31.6810.688.581.6
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
Ground GingerGround Ginger Spices152019.211.813.2032515.48.075.530.916440.7
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Dried Oriental RadishesRadishes, oriental, dried12293.270.990.930.530287169NANANA10836
Celery SeedCelery Seed Spices17781159.930.911601883.04NANANA53.582
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
Cumin SeedCumin Seed Spices17011016.960.814020110.2NANANA47.680.8
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
Black PepperBlack Pepper Spices113914.86.30.693.1502902.91.041.10.09111547
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11706420.60.6811.60138NANANANA8.1614.3
Caraway SeedCaraway Seed Spices1510662.80.681402262.9NANANA17289.7
Dill SeedDill Seed Spices1383663.30.684.350250NANANANA9672.5
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
CardamomCardamom Spices141130.43.10.541.40311NANANANA12749
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
Macronutrients in Top 100 Raw Vegetables, Nuts, Fruits & Spices with the highest Omega 3 content per 1 lb
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 1 pound.
Top 5 raw vegetables, nuts, fruits & spices with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices