FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.2
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.6
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.5
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323
Sprouted Radish SeedsRaw Sprouted Radish Seeds432.530.770.720.4103.6NANANANANA3.8
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.415
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.113
KaleRaw Kale351.50.180.380.2904.40.990.410.40.184.12.92
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.213
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.25
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Chinese BroccoliRaw Chinese Broccoli260.760.120.270.0804.670.88NANANA2.61.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.15
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714
Frozen Potato PuffsFrozen Potato Puffs, Unprepared1788.71.40.232.90250.2800.160.132.31.93
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.9
Young BroadbeansRaw Young Broadbeans720.60.140.190.12011.7NANANANA4.25.6
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.17
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.8
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.8
PurslaneRaw Purslane200.360.0610.180.1103.4NANANANANA2.03
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.690.0690.180.2302.10.20.120.0801.94
ArugulaRaw Arugula250.660.0860.170.1303.652.05NANANA1.62.58
Sprouted Kidney BeansRaw Sprouted Kidney Beans290.50.0720.170.1104.1NANANANANA4.2
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA5
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.612
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.5
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.45
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.57
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared258144.530.152.55030.5NANANANA1.83.15
Spaghetti Winter SquashRaw Spaghetti Winter Squash310.570.120.150.0906.92.76NANANA1.50.64
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.318
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.86
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.84
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared410.410.0840.130.06107.862.03NANANA3.83.78
Hubbard Winter SquashRaw Hubbard Winter Squash400.50.10.130.07908.73.95NANANA3.92
Flower Clusters BroccoliRaw Flower Clusters Broccoli280.350.0540.130.03805.061.48NANANA2.32.98
Broccoli LeavesRaw Broccoli Leaves280.350.0540.130.03805.061.48NANANA2.32.98
Broccoli StalksRaw Broccoli Stalks280.350.0540.130.03805.24NANANANANA2.98
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.2
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.72
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared290.340.0520.130.03705.351.47NANANA33.06
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA59
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3
Tahitian TaroRaw Tahitian Taro440.970.20.120.2806.9NANANANANA2.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2
MilletRaw Millet3784.20.720.122073NANANANA8.511
Frozen KaleFrozen Kale, Unprepared280.460.0590.120.0904.880.85NANANA22.66
Romaine LettuceRaw Cos Or Romaine Lettuce170.30.0390.110.04703.31.20.80.3902.11.23
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.42
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.55
OatsOats3896.91.20.112.42066.3NANANANA10.617
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5
CollardsRaw Collards320.610.0550.110.08205.40.46NANANA43.02
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3
Baby Zucchini SquashRaw Baby Zucchini Squash210.40.0830.110.06303.1NANANANA1.12.7
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared260.290.0440.110.03104.81.350.830.75NA32.8
Green CauliflowerRaw Green Cauliflower310.30.0470.10.02906.13.03NANANA3.22.95
Brussels SproutsRaw Brussels Sprouts430.30.0620.0990.04508.952.20.930.810.463.83.38
LeeksRaw Leeks610.30.040.0990.0670143.9NANANA1.81.5
Frozen CauliflowerFrozen Cauliflower, Unprepared240.270.0410.0980.02904.682.22NANANA2.32
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.91211
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared330.370.0480.0960.07206.46NANANANA3.62.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.4
Taro LeavesRaw Taro Leaves420.740.150.0930.2106.73NANANA3.75
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715
Frozen Turnip GreensFrozen Turnip Greens, Unprepared220.310.0730.0870.03803.67NANANANA2.52.47
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.66
Turnip GreensRaw Turnip Greens320.30.070.0840.03607.130.810.290.52NA3.21.5
Butterhead LettuceRaw Butterhead Lettuce130.220.0290.0830.03402.230.940.510.4301.11.35
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.8
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.18
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.45
Red Leaf LettuceRaw Red Leaf Lettuce130.220.0280.0810.03402.260.480.280.200.91.33
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.72
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.06
Garden CressRaw Garden Cress320.70.0230.0760.1505.54.4NANANA1.12.6
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.03
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA2621
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.4
Macronutrients in Top 100 Raw Fruits, Cereals, Vegetables & Nuts with the highest Omega 3 content per 100 g
In the above table you can find and compare the amount of macronutrients in raw fruits, cereals, vegetables & nuts , sorted by most amount of Omega 3 per 100 grams.
Top 5 raw fruits, cereals, vegetables & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts