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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA2211
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.47
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven54828.44.241.6612.7067102.52.63.54.378.2
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.14114
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil48020.41.61.564.1067.52.30.891.207.146.43
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26425.33.11.549.80138.54.63.80.123.572.06
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed23023.53.161.531008.374.32.142.1603.571.55
Sprouted Radish SeedsRaw Sprouted Radish Seeds85.35.021.521.430.8107.14NANANANANA7.56
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.630
Sauteed Yellow OnionsOnions, yellow, sauteed24421.42.931.39.55NA15.6NA2.944.171.63.371.9
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.626
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes435231.850.884.6056.60.5400.5206.355.26
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.226
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
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
Boiled KaleBoiled and Drained Kale71.42.40.350.740.57010.52.40.831.070.57.945.83
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach67.51.730.310.74009.5310.180.40.427.347.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
Boiled Green SoybeansBoiled and Drained Green Soybeans28012.71.470.75.27022NANANANA8.3324.5
Hash Brown PotatoesHome prepared Hash Brown Potatoes526253.740.678.66069.72.961.031.270.656.355.95
Cooked Frozen KaleBoiled and Drained Frozen Kale71.42.40.310.670.51010.52.40.831.070.54.565.83
Sprouted Pinto BeansRaw Sprouted Pinto Beans1231.80.220.660.38023NANANANANA10.4
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA14
Steamed Soybeans SproutsSteamed Sprouted Soybeans1618.831.220.594.40131.03NANANA1.617
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61
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
Cooked Chinese BroccoliBroccoli, chinese, cooked43.71.430.220.510.1507.561.67NANANA4.962.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared35317.32.80.465.76049.20.5600.320.264.563.83
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes40526.26.570.446.45043.4NANANANA3.374.4
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated381183.30.414.250540.5400.380.163.974.23
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.7
Cooked Broccoli RaabBroccoli raab, cooked49.61.030.180.40.06206.21.230.480.460.35.567.6
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans65.51.150.160.380.2409.37NANANANANA9.6
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
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1230.990.280.360.24020NANANANA7.149.53
Canned SpinachCanned Spinach, Solids with Salt45.60.990.160.350.06506.750.79NANANA4.765.58
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.5
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
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.990.20.340.160143.45NANANA5.165.06
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735
ArugulaRaw Arugula49.61.30.170.340.2607.244.07NANANA3.185.1
Sprouted Kidney BeansRaw Sprouted Kidney Beans57.50.990.140.340.2108.14NANANANANA8.33
Boiled CauliflowerBoiled and Drained Cauliflower45.60.890.140.330.09908.164.13NANANA4.563.65
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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt991.230.250.320.19021.59.72NANANA9.724.92
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 43.70.910.20.290.1808.571.550.650.580.323.772.22
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
KimchiCabbage Kimchi29.80.990.130.270.2104.762.1NANANA3.182.2
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved65.50.810.180.260.16NA145.162.71.650.816.753.93
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt41.70.810.180.260.1608.32.861.231.250.363.772.1
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts83.30.770.160.260.12016.54.13NANANA8.147.22
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards71.40.810.120.250.120141.13NANANA5.565.9
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
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet2401.80.30.240.5505347.4NANANA2.982.98
Canned Spinach with LiquidsCanned Spinach Solids and Liquids37.70.730.120.240.04605.80.65NANANA4.374.2
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
Boiled BroccoliBoiled and Drained Broccoli69.50.810.160.240.1014.22.761.470.970.166.554.72
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens57.50.830.20.240.109.91.5NANANA6.756.65
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans43.70.640.0770.230.1308.14NANANANANA3.7
Frozen KaleFrozen Kale, Unprepared55.60.910.120.230.1809.71.7NANANA3.975.28
Macronutrients in Top 100 Nuts & Vegetables with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Omega 3 per 7 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts