FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
Sprouted Radish SeedsRaw Sprouted Radish Seeds2335.91.81.680.9508.37NANANANANA8.86
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
KaleRaw Kale2864.260.511.080.83012.62.831.171.140.5111.78.34
Chinese BroccoliRaw Chinese Broccoli3852.920.451.040.310183.4NANANA104.6
Grape LeavesRaw Grape Leaves1082.280.360.920.16018.66.77NANANA126.02
PurslaneRaw Purslane5001.80.310.880.54017NANANANANA10
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.4
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.3
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.3
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.474.72.3012.47.24
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.233.923.308.4610.4
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.72.151.5406.9210.2
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.4
Sprouted Kidney BeansRaw Sprouted Kidney Beans3451.720.250.580.37014NANANANANA14.5
Sprouted Pinto BeansRaw Sprouted Pinto Beans1611.450.180.540.3018.7NANANANANA8.47
Baby Zucchini SquashRaw Baby Zucchini Squash4761.90.40.50.3015NANANANA5.2413
Spaghetti Winter SquashRaw Spaghetti Winter Squash3231.840.380.480.29022.38.9NANANA4.842.06
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.07NANANA10.710.7
Flower Clusters BroccoliRaw Flower Clusters Broccoli3571.250.190.460.140185.3NANANA8.210.6
Broccoli LeavesRaw Broccoli Leaves3571.250.190.460.140185.3NANANA8.210.6
Broccoli StalksRaw Broccoli Stalks3571.250.190.460.14018.7NANANANANA10.6
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared3451.170.180.430.13018.45.07NANANA10.310.6
Chinese CabbageRaw Chinese Cabbage7691.540.210.420.32016.89.08NANANA7.711.5
Frozen KaleFrozen Kale, Unprepared3571.640.210.420.32017.43.04NANANA7.149.5
Frozen CauliflowerFrozen Cauliflower, Unprepared4171.130.170.410.12019.59.25NANANA9.68.38
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared3851.10.170.40.12018.45.23.22.9NA11.511
Frozen TurnipsFrozen Turnips, Unprepared62510.110.40.12018.4NANANANA11.36.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared4551.40.330.40.17016.7NANANANA11.411.2
Sprouted Navy BeansRaw Sprouted Navy Beans1491.040.130.390.22019.5NANANANANA9.18
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.22.872.408.679.07
Iceberg LettuceRaw Iceberg Lettuce71410.130.370.15021.2147.146.50.368.576.43
Sprouted SoybeansRaw Sprouted Soybeans825.50.760.362.7407.84NANANANA0.910.7
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin5881.90.490.360.18018.314.78.16.30.295.97.1
Napa CabbageRaw Chinese Napa Cabbage6251.250.270.360.0940208.8NANANA7.57.5
Summer SquashRaw All Varieties Summer Squash6251.130.280.350.2102113.85.944.70.196.887.56
CollardsRaw Collards3131.90.170.340.260171.44NANANA12.59.44
Green CauliflowerRaw Green Cauliflower3230.970.150.340.094019.69.77NANANA10.39.5
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.88NANANA9.755
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared24410.20.330.150194.95NANANA9.279.2
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4760.90.150.310.11016NANANANA11.411.7
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.08
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared3031.120.150.290.22019.6NANANANA118.15
Scallop Summer SquashRaw Scallop Summer Squash5561.10.230.290.17021.313.3NANANA6.676.67
Dried SpirulinaDried Spirulina Seaweed34.52.660.910.280.4308.241.07NANANA1.2420
Tahitian TaroRaw Tahitian Taro2272.20.450.280.63015.7NANANANANA6.34
Young BroadbeansRaw Young Broadbeans1390.830.190.260.17016.3NANANANA5.837.78
Turnip GreensRaw Turnip Greens3130.940.220.260.11022.32.530.911.63NA104.7
Green SoybeansRaw Green Soybeans684.630.530.261.9207.5NANANANA2.868.8
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.3
Garden CressRaw Garden Cress3132.20.0720.240.4801713.8NANANA3.448.13
Brussels SproutsRaw Brussels Sprouts2330.70.140.230.10215.12.161.91.078.847.86
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5261.420.490.230.21020.4158.376.470.325.265.3
Green Snap BeansRaw Green Snap Beans3230.710.160.220.14022.510.54.54.871.168.75.9
Taro LeavesRaw Taro Leaves2381.760.360.220.510167.17NANANA8.812
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.82
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.23
Red Sweet PeppersRaw Red Sweet Peppers3851.150.230.220.38023168.77.4608.083.8
Dried LeeksFreeze-dried Leeks310.650.0870.220.15023.3NANANANA3.244.74
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.1
WatercressRaw Watercress9090.910.250.210.11011.71.8NANANA4.5521
White Icicle RadishesRaw White Icicle Radishes7140.710.210.210.11018.8NANANANA107.86
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5880.760.160.210.1202110NANANA7.656.82
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.1
RadishesRaw Radishes6250.630.20.190.11021.311.64.446.560.63104.25
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage4170.750.0960.190.15022.4NANANANA9.65.04
Stored Common CabbageRaw Stored Common Cabbage4170.750.0960.190.15022.4NANANANA9.65.04
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.74
Fruit ChayoteRaw Fruit Chayote5260.680.150.190.11023.78.74NANANA8.954.3
BroccoliRaw Broccoli2941.10.340.190.14019.5521.440.297.658.3
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared5000.70.150.190.11024NANANANA64.15
Jalapeno PeppersRaw Jalapeno Peppers3451.280.320.170.21022.414.29.075.109.663.14
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.75
LeeksRaw Leeks1640.490.0660.160.110236.4NANANA2.952.46
SpirulinaRaw Spirulina Seaweed3851.50.520.160.2509.31.15NANANA1.5422.8
Oriental RadishesRaw Oriental Radishes5560.560.170.160.089022.814NANANA8.93.33
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.94
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3450.860.230.150.21016.6NANANANANA14
Yardlong BeanRaw Yardlong Bean2130.850.220.150.2017.8NANANANANA5.96
Young Green OnionsYoung Green Onions, tops only3701.740.610.150.3021.314.57.856.070.596.673.6
Red CabbageRaw Red Cabbage3230.520.0680.150.11023.812.44.775.61.946.774.6
RutabagasRaw Rutabagas2700.430.0730.140.095023.3124.356.21.436.22.9
TurnipsRaw Turnips3570.360.0390.140.04302313.6NANANA6.433.2
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.482
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.47
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.1
Frozen ArtichokesFrozen Artichokes, Unprepared2631.130.260.130.34020.4NANANANA10.36.92
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.84
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
Mustard SpinachRaw Mustard Spinach4551.360.0680.120.14017.7NANANANA12.710
Young Lima BeansRaw Young Lima Beans88.50.760.180.120.250181.3NANANA4.346.05
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5001.350.070.120.14017NANANANA16.512.5
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas2270.680.180.120.16021.611.5NANANA7.57.5
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.9
Yellow Snap BeansRaw Yellow Snap Beans3230.390.0840.120.07402310.5NANANA115.87
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.22
Enoki MushroomsRaw Enoki Mushrooms2700.780.0730.110.220210.5900.5907.37.2
Macronutrients in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 100 kcal
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 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts