FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
Sprouted Radish SeedsRaw Sprouted Radish Seeds69817.75.355.042.86025NANANANANA26.6
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
KaleRaw Kale85712.81.533.242.50388.53.53.431.543525
Chinese BroccoliRaw Chinese Broccoli11548.771.343.130.9205410NANANA3014
Grape LeavesRaw Grape Leaves3236.841.12.760.4805620.3NANANA35.518
PurslaneRaw Purslane15005.40.922.641.6051NANANANANA30.5
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.2
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.852
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA1931
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.7
Butterhead LettuceRaw Butterhead Lettuce23085.080.671.90.78051.521.711.89.92025.431
Red Leaf LettuceRaw Red Leaf Lettuce23085.080.651.870.78052116.464.6020.830.7
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.3
Sprouted Kidney BeansRaw Sprouted Kidney Beans10345.170.741.751.1042.4NANANANANA43.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans4844.350.531.60.91056NANANANANA25.4
Baby Zucchini SquashRaw Baby Zucchini Squash14295.71.21.50.9044.4NANANANA15.738.7
Spaghetti Winter SquashRaw Spaghetti Winter Squash9685.51.131.440.8706726.7NANANA14.56.2
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA3232
Flower Clusters BroccoliRaw Flower Clusters Broccoli10713.750.581.40.41054.216NANANA24.632
Broccoli LeavesRaw Broccoli Leaves10713.750.581.40.41054.216NANANA24.632
Broccoli StalksRaw Broccoli Stalks10713.750.581.40.41056NANANANANA32
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared10343.50.541.30.38055.315.2NANANA3131.7
Chinese CabbageRaw Chinese Cabbage23084.60.621.270.97050.327.2NANANA2334.6
Frozen KaleFrozen Kale, Unprepared10714.930.631.250.96052.39.1NANANA21.428.5
Frozen CauliflowerFrozen Cauliflower, Unprepared12503.380.511.230.36058.527.8NANANA28.825
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared11543.350.511.20.3605515.69.588.65NA34.632.4
Frozen TurnipsFrozen Turnips, Unprepared187530.321.20.36055NANANANA33.819.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared13644.2311.20.52050NANANANA3433.7
Sprouted Navy BeansRaw Sprouted Navy Beans4483.130.381.160.66058.4NANANANANA27.5
Green Leaf LettuceRaw Green Leaf Lettuce200030.41.160.48057.415.68.67.202627.2
Iceberg LettuceRaw Iceberg Lettuce214330.391.10.45063.642.221.419.51.0725.719.3
Sprouted SoybeansRaw Sprouted Soybeans24616.52.31.18.2023.5NANANANA2.732
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin17655.651.51.080.530554424.4190.8817.621.4
Napa CabbageRaw Chinese Napa Cabbage18753.750.811.070.28060.626.4NANANA22.522.5
Summer SquashRaw All Varieties Summer Squash18753.380.831.050.6206341.318140.5620.622.7
CollardsRaw Collards9385.70.5210.770514.3NANANA37.528.3
Green CauliflowerRaw Green Cauliflower9682.90.4510.2805929.3NANANA3128.5
Hubbard Winter SquashRaw Hubbard Winter Squash7503.750.770.980.59065.329.6NANANA29.315
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared73230.610.980.45057.515NANANA2827.7
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.335
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9093.360.440.870.65058.7NANANANA32.724.5
Scallop Summer SquashRaw Scallop Summer Squash16673.330.680.870.5206440NANANA2020
Dried SpirulinaDried Spirulina Seaweed10382.740.851.3024.73.2NANANA3.7259.5
Tahitian TaroRaw Tahitian Taro6826.61.340.831.9047NANANANANA19
Young BroadbeansRaw Young Broadbeans4172.50.580.790.5048.8NANANANA17.523.3
Turnip GreensRaw Turnip Greens9382.80.660.790.340677.62.74.88NA3014
Green SoybeansRaw Green Soybeans204141.60.775.76022.6NANANANA8.5726.4
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
Garden CressRaw Garden Cress9386.560.220.711.43051.641.3NANANA10.324.4
Brussels SproutsRaw Brussels Sprouts6982.10.430.690.31062.415.36.55.653.226.523.6
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash15794.261.470.680.62061.345.52519.40.9515.816
Green Snap BeansRaw Green Snap Beans9682.130.480.670.43067.531.513.514.63.52617.7
Taro LeavesRaw Taro Leaves7145.31.080.661.5304821.5NANANA26.435.6
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.47
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
Red Sweet PeppersRaw Red Sweet Peppers11543.460.680.651.15069.648.52622.4024.211.4
Dried LeeksFreeze-dried Leeks931.960.260.650.44069.8NANANANA9.714.2
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.3
WatercressRaw Watercress27272.730.740.630.330355.45NANANA13.662.7
White Icicle RadishesRaw White Icicle Radishes21432.140.640.620.34056.4NANANANA3023.6
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared17652.30.480.620.3706330NANANA2320.5
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3
RadishesRaw Radishes18751.880.60.580.32063.83513.319.71.883012.8
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage12502.250.290.580.44067NANANANA28.815
Stored Common CabbageRaw Stored Common Cabbage12502.250.290.580.44067NANANANA28.815
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.2
Fruit ChayoteRaw Fruit Chayote15792.050.440.570.33071.226.2NANANA2713
BroccoliRaw Broccoli8823.2610.560.43058.61564.320.882325
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared15002.10.440.560.33072NANANANA1812.5
Jalapeno PeppersRaw Jalapeno Peppers10343.830.950.520.64067.242.627.215.30299.4
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3
LeeksRaw Leeks4921.480.20.490.33069.619NANANA8.857.38
SpirulinaRaw Spirulina Seaweed11544.51.560.480.740283.46NANANA4.668.3
Oriental RadishesRaw Oriental Radishes16671.670.50.480.27068.341.7NANANA26.710
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10342.60.680.460.62050NANANANANA42.4
Yardlong BeanRaw Yardlong Bean6382.550.670.450.61053.3NANANANANA18
Young Green OnionsYoung Green Onions, tops only11115.221.830.440.9063.843.423.618.21.782010.8
Red CabbageRaw Red Cabbage9681.550.20.440.33071.33714.3175.820.314
RutabagasRaw Rutabagas8111.30.220.430.28070361318.64.318.68.76
TurnipsRaw Turnips10711.070.120.430.1306940.7NANANA19.39.64
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.46
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.4
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.25
Frozen ArtichokesFrozen Artichokes, Unprepared7893.40.780.391.03061NANANANA30.820.8
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.53
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
Mustard SpinachRaw Mustard Spinach13644.10.20.370.41053NANANANA3830
Young Lima BeansRaw Young Lima Beans2652.30.530.360.75053.53.93NANANA1318
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.4
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas6822.050.540.350.49064.834.4NANANA22.522.5
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7
Yellow Snap BeansRaw Yellow Snap Beans9681.160.250.350.2206931.6NANANA3317.6
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.6
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts