FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.3
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA2211
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.14114
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
Sprouted Radish SeedsRaw Sprouted Radish Seeds85.35.021.521.430.8107.14NANANANANA7.56
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.630
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.226
KaleRaw Kale69.52.960.350.750.5808.771.960.810.790.368.145.8
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans1231.80.220.660.38023NANANANANA10.4
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Chinese BroccoliRaw Chinese Broccoli51.61.50.230.540.1609.271.75NANANA5.162.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Sprouted Navy BeansRaw Sprouted Navy Beans1331.40.170.520.29026NANANANANA12.2
Frozen Potato PuffsFrozen Potato Puffs, Unprepared35317.32.80.465.76049.20.5600.320.264.563.83
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.7
Young BroadbeansRaw Young Broadbeans1431.20.270.380.24023.2NANANANA8.3311
Broccoli RaabRaw Broccoli Raab43.70.970.160.380.05805.660.750.340.20.225.366.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.4
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.54
PurslaneRaw Purslane39.70.710.120.350.2106.73NANANANANA4.03
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.61.370.140.350.4604.170.40.240.1603.777.9
ArugulaRaw Arugula49.61.30.170.340.2607.244.07NANANA3.185.1
Sprouted Kidney BeansRaw Sprouted Kidney Beans57.50.990.140.340.2108.14NANANANANA8.33
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.5
Sweetened Dried BlueberriesBlueberries, dried, sweetened6294.960.40.322.260159134NANANA154.96
Sweetened Dried MangoMango, dried, sweetened6332.340.570.320.120156132NANANA4.764.86
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.1
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared5122890.35.06060.6NANANANA3.576.25
Spaghetti Winter SquashRaw Spaghetti Winter Squash61.51.130.230.30.18013.75.48NANANA2.981.27
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.5
SpinachRaw Spinach45.60.770.130.270.05207.20.830.30.220.144.375.68
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.6
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared81.40.810.170.270.12015.64.03NANANA7.547.5
Hubbard Winter SquashRaw Hubbard Winter Squash79.40.990.20.260.16017.37.84NANANA7.743.97
Flower Clusters BroccoliRaw Flower Clusters Broccoli55.60.690.110.260.0750102.94NANANA4.565.9
Broccoli LeavesRaw Broccoli Leaves55.60.690.110.260.0750102.94NANANA4.565.9
Broccoli StalksRaw Broccoli Stalks55.60.690.110.260.075010.4NANANANANA5.9
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.4
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.97
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared57.50.670.10.250.073010.62.9NANANA5.956.07
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.9218
Tahitian TaroRaw Tahitian Taro87.31.920.390.240.55013.7NANANANANA5.54
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
Frozen KaleFrozen Kale, Unprepared55.60.910.120.230.1809.71.7NANANA3.975.28
Romaine LettuceRaw Cos Or Romaine Lettuce33.70.60.0770.220.09306.532.361.60.7704.172.44
Frozen BlueberriesBlueberries, frozen, unsweetened1011.270.110.220.3302416.8NANANA5.360.83
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.06
CollardsRaw Collards63.51.20.110.210.16010.80.91NANANA7.946
Baby Zucchini SquashRaw Baby Zucchini Squash41.70.790.160.210.1306.17NANANANA2.25.38
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared51.60.580.0870.210.06209.52.681.651.5NA5.955.58
Green CauliflowerRaw Green Cauliflower61.50.60.0930.210.0580126NANANA6.355.85
Brussels SproutsRaw Brussels Sprouts85.30.60.120.20.089017.84.371.851.60.917.546.7
LeeksRaw Leeks1210.60.0790.20.130287.74NANANA3.572.98
Frozen CauliflowerFrozen Cauliflower, Unprepared47.60.540.0810.190.05809.34.4NANANA4.564
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared65.50.730.0950.190.14013NANANANA7.145.34
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.76
Taro LeavesRaw Taro Leaves83.31.470.30.180.42013.35.97NANANA7.349.9
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared43.70.620.140.170.07507.3NANANANA4.964.9
ElderberriesRaw Elderberries1450.990.0460.170.32036.5NANANANA141.3
Turnip GreensRaw Turnip Greens63.50.60.140.170.0710141.60.581.03NA6.352.98
Butterhead LettuceRaw Butterhead Lettuce25.80.440.0580.160.06704.431.8710.8502.22.68
Frozen BlackberriesBlackberries, frozen, unsweetened1270.850.030.160.3203121NANANA9.922.34
Mamey SapoteRaw Mamey Sapote2460.910.340.160.022063.74015.2168.110.72.88
Red Leaf LettuceRaw Red Leaf Lettuce25.80.440.0560.160.06704.50.950.560.401.82.64
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.4
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained423283.760.153.93046.3NANANANA11.510
Garden CressRaw Garden Cress63.51.40.0460.150.30118.73NANANA2.25.16
SuccotashRaw Succotash1962.020.380.150.82039NANANANA7.5410
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA5242
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.78
Strawberry GuavasRaw Strawberry Guavas1371.20.340.140.36034.5NANANANA10.71.15
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared2620.870.20.140.29050NANANANA1215
Yardlong BeanRaw Yardlong Bean930.790.210.140.19016.6NANANANANA5.56
Green Snap BeansRaw Green Snap Beans61.50.440.0990.140.0870146.472.7630.715.363.63
Frozen SuccotashFrozen Succotash, Unprepared1851.770.330.130.72039.6NANANANA7.948.55
New Zealand SpinachRaw New Zealand Spinach27.80.40.0640.130.02604.960.58NANANA2.982.98
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened910.870.20.130.1302218NANANA3.181.83
LitchisRaw Litchis1310.870.20.130.1303330.2NANANA2.581.65
StrawberriesRaw Strawberries63.50.60.030.130.18015.29.74.843.950.933.971.33
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared41.70.380.0640.130.04606.73NANANANA4.764.9
Frozen TurnipsFrozen Turnips, Unprepared31.80.320.0340.130.03805.83NANANANA3.572.06
BroccoliRaw Broccoli67.50.730.230.130.0970133.371.350.970.25.165.6
Young Cowpeas Raw Young Cowpeas 1790.690.180.130.17037.45.95NANANA9.925.85
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1431.030.190.130.34026.7NANANANA7.946.6
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.5536
Sprouted PeasRaw Sprouted Peas2461.350.250.120.53053.8NANANANANA17.5
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 7 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 7 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts