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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.6
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.27
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven27614.32.140.846.4033.85.11.261.31.762.24.14
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.5
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil24210.30.810.792.060341.160.450.6103.63.24
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed13312.81.560.784.9406.574.32.31.90.061.81.04
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed116121.60.775.1304.22.171.081.101.80.78
Sprouted Radish SeedsRaw Sprouted Radish Seeds432.530.770.720.4103.6NANANANANA3.8
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.415
Sauteed Yellow OnionsOnions, yellow, sauteed123111.480.664.8NA7.86NA1.482.10.811.70.95
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.813
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes21911.60.930.452.3028.50.2700.2603.22.65
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.113
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
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
Boiled KaleBoiled and Drained Kale361.20.180.370.2905.31.20.420.540.2542.94
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.870.160.37004.80.510.090.20.213.74
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes26512.51.90.344.360351.50.520.640.333.23
Cooked Frozen KaleBoiled and Drained Frozen Kale361.20.160.340.2605.31.20.420.540.252.32.94
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.25
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.07
Steamed Soybeans SproutsSteamed Sprouted Soybeans814.450.620.32.206.530.52NANANA0.88.47
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8
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
Cooked Chinese BroccoliBroccoli, chinese, cooked220.720.110.260.07603.80.84NANANA2.51.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared1788.71.40.232.90250.2800.160.132.31.93
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes20413.23.30.223.25022NANANANA1.72.22
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated1929.051.660.212.14027.30.2700.190.0822.13
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.9
Cooked Broccoli RaabBroccoli raab, cooked250.520.0890.20.03103.120.620.240.230.152.83.83
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans330.580.0830.190.1204.7NANANANANA4.83
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
Boiled Young BroadbeansBoiled and Drained Young Broadbeans620.50.140.180.12010NANANANA3.64.8
Canned SpinachCanned Spinach, Solids with Salt230.50.0810.180.03303.40.4NANANA2.42.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.3
PurslaneRaw Purslane200.360.0610.180.1103.4NANANANANA2.03
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.690.0690.180.2302.10.20.120.0801.94
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts360.50.10.170.07907.11.74NANANA2.62.55
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6
ArugulaRaw Arugula250.660.0860.170.1303.652.05NANANA1.62.58
Sprouted Kidney BeansRaw Sprouted Kidney Beans290.50.0720.170.1104.1NANANANANA4.2
Boiled CauliflowerBoiled and Drained Cauliflower230.450.070.170.0504.12.08NANANA2.31.84
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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt500.620.130.160.0970114.9NANANA4.92.48
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 220.460.10.150.08904.320.780.330.290.161.91.12
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
KimchiCabbage Kimchi150.50.0670.140.102.41.06NANANA1.61.1
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved330.410.0920.130.082NA72.61.360.830.413.41.98
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt210.410.0930.130.0804.21.440.620.630.181.91.05
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts420.390.0810.130.05908.32.08NANANA4.13.64
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards360.410.060.130.0607.10.57NANANA2.82.97
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared290.340.0520.130.03705.351.47NANANA33.06
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA59
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet1210.90.150.120.28026.624NANANA1.51.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids190.370.060.120.02302.920.33NANANA2.22.1
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
Boiled BroccoliBoiled and Drained Broccoli350.410.0790.120.05107.181.40.740.490.083.32.38
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens290.420.0990.120.051050.75NANANA3.43.35
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans220.320.0390.120.06704.1NANANANANA1.86
Frozen KaleFrozen Kale, Unprepared280.460.0590.120.0904.880.85NANANA22.66
Macronutrients in Top 100 Nuts & Vegetables with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 nuts & vegetables with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts