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Spices
Fruits
Vegetables
Nuts
Legumes
Cereals
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.295.13.43
ChiaDried Chia Seeds20.66.330.693.671.208.67NA7.083.4
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.41.022.33
BasilFresh Basil4352.80.181.370.32011.51.36.9613.7
Canned Grape LeavesGrape leaves, canned1452.860.451.220.21017NA14.36.2
Cooked Chinese BroccoliBroccoli, chinese, cooked4553.270.51.170.35017.33.811.45.2
KaleRaw Kale2864.260.511.080.83012.62.8311.78.34
Chinese BroccoliRaw Chinese Broccoli3852.920.451.040.310183.4104.6
Boiled KaleBoiled and Drained Kale2783.360.491.030.79014.73.36118.17
Dried TarragonDried Tarragon Spices342.450.6410.25017NA2.57.7
Dried SpearmintSpearmint, dried352.10.550.980.16018.3NA10.57
Cooked Frozen KaleBoiled and Drained Frozen Kale2783.360.440.930.72014.73.366.48.17
Grape LeavesRaw Grape Leaves1082.280.360.920.16018.66.77126.02
PurslaneRaw Purslane5001.80.310.880.54017NANA10
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.7312.314.4
Cooked Broccoli RaabBroccoli raab, cooked4002.080.360.80.12012.52.481115.3
Canned CapersCapers, canned4353.7410.80.48021.31.81410.3
Canned SpinachCanned Spinach, Solids with Salt4352.170.350.770.14014.81.7410.412.2
SpearmintFresh Spearmint2271.660.430.770.12019NA15.57.48
Ground Mustard SeedGround Mustard Seed Spices19.77.130.390.751.1705.531.342.45.13
ArugulaRaw Arugula4002.640.340.680.52014.68.26.410.3
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.4712.47.24
Dried Parsley SpicesSpices, parsley, dried34.21.880.470.640.43017.32.59.149.1
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.238.4610.4
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.76.9210.2
PeppermintFresh Peppermint1431.340.350.620.099021.3NA11.45.36
SpinachRaw Spinach4351.70.270.60.11015.81.839.5712.4
Sprouted Pinto BeansRaw Sprouted Pinto Beans1611.450.180.540.3018.7NANA8.47
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.40.77
Spaghetti Winter SquashRaw Spaghetti Winter Squash3231.840.380.480.29022.38.94.842.06
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.0710.710.7
Broccoli LeavesRaw Broccoli Leaves3571.250.190.460.140185.38.210.6
Broccoli StalksRaw Broccoli Stalks3571.250.190.460.14018.7NANA10.6
ThymeFresh Thyme991.660.460.440.084024.2NA145.5
Canned Turnip GreensCanned Turnip Greens no Salt5261.580.370.440.19014.82.26.847.16
Chinese CabbageRaw Chinese Cabbage7691.540.210.420.32016.89.087.711.5
Frozen KaleFrozen Kale, Unprepared3571.640.210.420.32017.43.047.149.5
Frozen CauliflowerFrozen Cauliflower, Unprepared4171.130.170.410.12019.59.259.68.38
SaffronSaffron Spices32.31.90.510.40.24021NA1.263.7
Boiled SpinachBoiled and Drained Spinach4351.130.190.40.074016.31.8710.413
Frozen TurnipsFrozen Turnips, Unprepared62510.110.40.12018.4NA11.36.5
Ground SageGround Sage Spices31.74.052.230.390.17019.30.5412.83.37
Sprouted Navy BeansRaw Sprouted Navy Beans1491.040.130.390.22019.5NANA9.18
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.28.679.07
Iceberg LettuceRaw Iceberg Lettuce71410.130.370.15021.2148.576.43
Steamed Soybeans SproutsSteamed Sprouted Soybeans1235.50.760.372.7408.060.640.9910.5
Sprouted SoybeansRaw Sprouted Soybeans825.50.760.362.7407.84NA0.910.7
Napa CabbageRaw Chinese Napa Cabbage6251.250.270.360.0940208.87.57.5
Summer SquashRaw All Varieties Summer Squash6251.130.280.350.2102113.86.887.56
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.743.510.6
Boiled BroccoliBoiled and Drained Broccoli2861.170.230.340.15020.53.979.436.8
CollardsRaw Collards3131.90.170.340.260171.4412.59.44
Green CauliflowerRaw Green Cauliflower3230.970.150.340.094019.69.7710.39.5
Bay Leaf SpicesSpices, bay leaf322.670.730.340.4024NA8.42.43
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.889.755
Dried Rosemary SpicesSpices, rosemary, dried30.24.62.230.330.35019.4NA131.47
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NA1.89.65

Macronutrients in Top 100 Whole Vegan Food with the highest Omega 3 content per 100 kcal

In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by most amount of Omega 3 per 100 calories.

Top 5 whole vegan food with most amount of omega 3 per 100 calories are:

  1. Flaxseed
  2. Dried Chia Seeds
  3. Raw Sprouted Radish Seeds
  4. English Walnuts
  5. Fresh Basil