FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.94
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.5
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
Sprouted Radish SeedsRaw Sprouted Radish Seeds613.61.11.020.5805.1NANANANANA5.4
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.5
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.6
KaleRaw Kale49.62.10.250.540.4106.271.40.580.570.265.84.14
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans881.280.150.470.27016.4NANANANANA7.44
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Chinese BroccoliRaw Chinese Broccoli371.080.160.380.1106.61.25NANANA3.71.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25212.320.334.10350.400.230.183.262.74
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA3411
Young BroadbeansRaw Young Broadbeans1020.850.20.270.17016.6NANANANA5.957.94
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.0814
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.4
PurslaneRaw Purslane28.30.510.0860.250.1504.8NANANANANA2.88
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds32.60.980.0980.250.3302.980.280.170.1102.75.66
ArugulaRaw Arugula35.40.940.120.240.1805.172.9NANANA2.273.66
Sprouted Kidney BeansRaw Sprouted Kidney Beans410.710.10.240.1505.8NANANANANA5.95
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.617
Sweetened Dried BlueberriesBlueberries, dried, sweetened4493.540.280.231.6011396NANANA10.63.54
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.47
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.23
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared366206.430.213.6043.3NANANANA2.554.47
Spaghetti Winter SquashRaw Spaghetti Winter Squash440.810.170.210.1309.83.9NANANA2.130.91
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.4
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.05
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.7
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared580.580.120.190.0860112.88NANANA5.45.36
Hubbard Winter SquashRaw Hubbard Winter Squash56.70.710.150.190.11012.35.6NANANA5.532.83
Flower Clusters BroccoliRaw Flower Clusters Broccoli39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli LeavesRaw Broccoli Leaves39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli StalksRaw Broccoli Stalks39.70.50.0770.180.05407.43NANANANANA4.22
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.7
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.83
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared410.480.0740.180.05207.62.1NANANA4.254.34
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.7
Tahitian TaroRaw Tahitian Taro62.41.370.280.170.409.8NANANANANA3.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Frozen KaleFrozen Kale, Unprepared39.70.650.0840.170.1306.91.2NANANA2.833.77
Romaine LettuceRaw Cos Or Romaine Lettuce240.430.0550.160.06704.661.71.130.5502.981.74
Frozen BlueberriesBlueberries, frozen, unsweetened72.30.910.0750.160.24017.312NANANA3.830.6
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.6
CollardsRaw Collards45.40.860.0780.150.1207.70.65NANANA5.674.3
Baby Zucchini SquashRaw Baby Zucchini Squash29.80.570.120.150.08904.4NANANANA1.563.84
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared370.410.0620.150.04406.781.91.181.06NA4.254
Green CauliflowerRaw Green Cauliflower440.430.0670.150.04108.634.3NANANA4.544.2
Brussels SproutsRaw Brussels Sprouts610.430.0880.140.064012.73.11.31.150.655.44.8
LeeksRaw Leeks86.50.430.0570.140.0950205.53NANANA2.552.13
Frozen CauliflowerFrozen Cauliflower, Unprepared340.380.0580.140.04106.633.15NANANA3.262.85
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared46.80.520.0680.140.109.16NANANANA5.13.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.97
Taro LeavesRaw Taro Leaves59.51.050.210.130.309.54.27NANANA5.247.06
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
Frozen Turnip GreensFrozen Turnip Greens, Unprepared310.440.10.120.05405.2NANANANA3.543.5
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.94
Turnip GreensRaw Turnip Greens45.40.430.0990.120.0510101.150.410.74NA4.542.13
Butterhead LettuceRaw Butterhead Lettuce18.40.310.0410.120.04803.161.330.720.6101.561.9
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.67
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.06
Red Leaf LettuceRaw Red Leaf Lettuce18.40.310.040.110.04803.20.680.40.2801.281.9
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.44
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.17
Garden CressRaw Garden Cress45.40.990.0330.110.2207.86.24NANANA1.563.7
SuccotashRaw Succotash1401.450.270.110.58027.8NANANANA5.47.13
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA3730
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA2
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.82
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1870.620.140.0990.21035.6NANANANA8.510.8
Yardlong BeanRaw Yardlong Bean66.60.570.150.0990.14012NANANANANA3.97
Green Snap BeansRaw Green Snap Beans440.310.0710.0980.06209.884.621.972.140.513.832.6
Frozen SuccotashFrozen Succotash, Unprepared1321.260.240.0950.51028.3NANANANA5.676.1
New Zealand SpinachRaw New Zealand Spinach200.280.0450.0940.01803.540.41NANANA2.132.13
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened65.20.620.140.0920.095015.612.8NANANA2.271.3
LitchisRaw Litchis940.620.140.0920.095023.421.6NANANA1.841.18
StrawberriesRaw Strawberries45.40.430.0210.0920.130116.933.462.820.672.830.95
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared29.80.270.0450.0920.03304.8NANANANA3.43.5
Frozen TurnipsFrozen Turnips, Unprepared22.70.230.0240.0910.02704.17NANANANA2.551.47
BroccoliRaw Broccoli480.520.160.0890.06909.42.40.960.690.143.74
Young Cowpeas Raw Young Cowpeas 1280.50.130.0890.12026.74.25NANANA7.14.2
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1020.740.140.0890.25019NANANANA5.674.72
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.5
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 5 oz
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 5 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts