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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
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
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
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
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 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
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 MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.45
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.57
Spaghetti Winter SquashRaw Spaghetti Winter Squash310.570.120.150.0906.92.76NANANA1.50.64
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
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
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
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
CollardsRaw Collards320.610.0550.110.08205.40.46NANANA43.02
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
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared330.370.0480.0960.07206.46NANANANA3.62.7
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
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
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
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.4
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.58
Yardlong BeanRaw Yardlong Bean470.40.110.070.09608.35NANANANANA2.8
Green Snap BeansRaw Green Snap Beans310.220.050.0690.04406.973.261.41.50.362.71.83
Frozen SuccotashFrozen Succotash, Unprepared930.890.170.0670.36020NANANANA44.3
New Zealand SpinachRaw New Zealand Spinach140.20.0320.0660.01302.50.29NANANA1.51.5
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.83
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.67
Frozen TurnipsFrozen Turnips, Unprepared160.160.0170.0640.01902.94NANANANA1.81.04
BroccoliRaw Broccoli340.370.110.0630.04906.641.70.680.490.12.62.82
Young Cowpeas Raw Young Cowpeas 900.350.090.0630.0870193NANANA52.95
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.8

Macronutrients in Top 100 Raw Fruits, 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, vegetables & nuts , sorted by most amount of Omega 3 per 100 grams.

Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 grams are:

  1. Flaxseed
  2. Dried Chia Seeds
  3. Hulled Hemp Seeds
  4. English Walnuts
  5. Dried Beechnuts