FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Sprouted Radish SeedsRaw Sprouted Radish Seeds116329.48.98.44.77042NANANANANA44.3
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
KaleRaw Kale142921.32.545.44.16063145.865.72.5758.641.7
Chinese BroccoliRaw Chinese Broccoli192314.62.235.21.5409017NANANA5023
Grape LeavesRaw Grape Leaves53811.41.84.60.809334NANANA5930
PurslaneRaw Purslane250091.534.42.7084.8NANANANANA50.8
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.472
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.7
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.6
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.836
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.352
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.651
SpinachRaw Spinach21748.481.3730.570799.133.262.41.524862
Sprouted Kidney BeansRaw Sprouted Kidney Beans17248.621.242.91.84070.7NANANANANA72.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans8067.260.882.71.52094NANANANANA42.3
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash16139.21.92.41.45011144.5NANANA2410.3
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.6
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.2
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.2
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.2
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared17245.860.92.160.6409225.3NANANA51.752.8
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.7
Frozen KaleFrozen Kale, Unprepared17868.21.052.11.608715NANANA35.747.5
Frozen CauliflowerFrozen Cauliflower, Unprepared20835.630.852.040.609846.3NANANA4842
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.754
Frozen TurnipsFrozen Turnips, Unprepared312550.5320.59092NANANANA56.332.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared22737.051.661.980.86083.4NANANANA5756
Sprouted Navy BeansRaw Sprouted Navy Beans7465.220.631.941.1097NANANANANA46
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.3
Iceberg LettuceRaw Iceberg Lettuce357150.641.860.75010670.435.732.51.84332
Sprouted SoybeansRaw Sprouted Soybeans41027.53.81.8213.7039.2NANANANA4.553.6
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin29419.42.471.80.8809173.540.631.51.4729.435.6
Napa CabbageRaw Chinese Napa Cabbage31256.251.341.80.47010144NANANA37.537.5
Summer SquashRaw All Varieties Summer Squash31255.631.381.751.03010568.829.723.40.9434.438
CollardsRaw Collards15639.530.861.71.3084.77.2NANANA62.547
Green CauliflowerRaw Green Cauliflower16134.840.761.680.4709849NANANA51.647.6
Hubbard Winter SquashRaw Hubbard Winter Squash12506.251.31.640.99010949.4NANANA48.825
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared122051.021.630.7409624.8NANANA46.346
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared23814.520.761.550.55080.7NANANANA5758.6
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared15155.60.731.451.1098NANANANA54.540.8
Scallop Summer SquashRaw Scallop Summer Squash27785.561.141.440.86010766.4NANANA33.333.3
Dried SpirulinaDried Spirulina Seaweed17213.34.571.42.16041.25.34NANANA6.299
Tahitian TaroRaw Tahitian Taro1136112.241.383.17078.5NANANANANA31.7
Young BroadbeansRaw Young Broadbeans6944.170.961.30.83081.3NANANANA2939
Turnip GreensRaw Turnip Greens15634.71.11.30.56011112.74.538.13NA5023.4
Green SoybeansRaw Green Soybeans340232.671.289.6037.6NANANANA14.344
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5
Garden CressRaw Garden Cress1563110.361.22.3808668.8NANANA1740.6
Brussels SproutsRaw Brussels Sprouts11633.50.721.150.52010425.6119.45.354439.3
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash26327.12.451.131.03010275.84232.41.5826.326.6
Green Snap BeansRaw Green Snap Beans16133.550.811.10.71011252.622.424.45.843.529.5
Taro LeavesRaw Taro Leaves11908.81.81.12.55079.836NANANA4459.3
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.1
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616
Red Sweet PeppersRaw Red Sweet Peppers19235.771.131.081.92011680.843.537.3040.419
Dried LeeksFreeze-dried Leeks1563.270.431.080.730116NANANANA1623.7
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.5
WatercressRaw Watercress45454.551.231.050.55058.69.1NANANA22.7105
White Icicle RadishesRaw White Icicle Radishes35713.571.071.040.57094NANANANA5039.3
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared29413.820.791.030.62010550.3NANANA38.234
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5
RadishesRaw Radishes31253.1310.970.5301065822333.135021.3
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage20833.750.480.960.730112NANANANA4825.2
Stored Common CabbageRaw Stored Common Cabbage20833.750.480.960.730112NANANANA4825.2
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.7
Fruit ChayoteRaw Fruit Chayote26323.420.740.950.55011943.7NANANA44.721.6
BroccoliRaw Broccoli14715.441.680.930.7209825107.21.4738.241.5
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared25003.50.730.930.550120NANANANA3020.8
Jalapeno PeppersRaw Jalapeno Peppers17246.381.60.861.0701127145.325.5048.315.7
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8
LeeksRaw Leeks8202.460.330.810.55011632NANANA14.812.3
SpirulinaRaw Spirulina Seaweed19237.52.60.811.23046.55.77NANANA7.7114
Oriental RadishesRaw Oriental Radishes27782.780.830.810.44011469.4NANANA44.416.7
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
Leafy Tips CowpeasRaw Leafy Tips Cowpeas17244.31.140.761.03083NANANANANA70.7
Yardlong BeanRaw Yardlong Bean10644.261.10.741.02089NANANANANA29.8
Young Green OnionsYoung Green Onions, tops only18528.73.060.741.5010672.439.330.42.9633.318
Red CabbageRaw Red Cabbage16132.60.340.730.55011961.824289.683423
RutabagasRaw Rutabagas13512.160.360.720.47011660.321.8317.163114.6
TurnipsRaw Turnips17861.80.20.710.21011568NANANA3216
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.410
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.4
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.42
Frozen ArtichokesFrozen Artichokes, Unprepared13165.661.30.641.70102NANANANA51.334.6
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.2
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Mustard SpinachRaw Mustard Spinach22736.80.340.610.68088.6NANANANA63.650
Young Lima BeansRaw Young Lima Beans4423.80.880.61.25089.26.55NANANA21.730.3
Frozen Mustard GreensFrozen Mustard Greens, Unprepared25006.750.350.60.68085.3NANANANA82.562.3
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas11363.40.90.590.82010857.3NANANA37.537.5
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52
Yellow Snap BeansRaw Yellow Snap Beans16131.940.420.580.37011552.7NANANA5529.4
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11
Enoki MushroomsRaw Enoki Mushrooms13513.90.360.551.101062.9702.97036.536
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 500 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 500 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts