Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Grape LeavesRaw Grape Leaves932.125.617.36.31100.340.860.1573.3

Canned Grape LeavesGrape leaves, canned691.974.2711.7NA9.900.310.840.1576

Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven27614.34.1433.85.12.202.140.846.446.4

Dried SpirulinaDried Spirulina Seaweed2907.757.5243.13.602.650.821.254.68

Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil24210.33.24341.163.600.810.792.0650.6

Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed13312.81.046.574.31.801.560.784.9479

Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed116120.784.22.171.801.60.775.1382.7

Sprouted Radish SeedsRaw Sprouted Radish Seeds432.533.83.6NANA00.770.720.4190

Dried LeeksFreeze-dried Leeks3212.11574.7NA10.400.280.690.472

Sauteed Yellow OnionsOnions, yellow, sauteed123110.957.86NA1.7NA1.480.664.880

Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.1139.4NA0.800.990.473.5467.2

Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes21911.62.6528.50.273.200.930.452.356

Sprouted SoybeansRaw Sprouted Soybeans1226.7139.57NA1.100.930.453.3469

KaleRaw Kale351.52.924.40.994.100.180.380.2989.6

Green SoybeansRaw Green Soybeans1476.81311NA4.200.790.382.8267.5

Boiled KaleBoiled and Drained Kale361.22.945.31.2400.180.370.2990

Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.8744.80.513.700.160.37089

Boiled Green SoybeansBoiled and Drained Green Soybeans1416.412.411NA4.200.740.352.6668.6

Hash Brown PotatoesHome prepared Hash Brown Potatoes26512.53351.53.201.90.344.3647.3

Cooked Frozen KaleBoiled and Drained Frozen Kale361.22.945.31.22.300.160.340.2690

Sprouted Pinto BeansRaw Sprouted Pinto Beans620.95.2511.6NANA00.110.330.1981.3

Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.817.0715NANA00.0980.30.1776

Steamed Soybeans SproutsSteamed Sprouted Soybeans814.458.476.530.520.800.620.32.279.5

Chinese BroccoliRaw Chinese Broccoli260.761.24.670.882.600.120.270.0893

Sprouted Navy BeansRaw Sprouted Navy Beans670.76.1513NANA00.0850.260.1579

Cooked Chinese BroccoliBroccoli, chinese, cooked220.721.143.80.842.500.110.260.07694

Frozen Potato PuffsFrozen Potato Puffs, Unprepared1788.71.93250.282.301.40.232.962.8

Fried O'brien PotatoesPrepared Frozen O'brien Potatoes20413.22.2222NA1.703.30.223.2562

Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated1929.052.1327.30.27201.660.212.1459.7

Dried Oriental RadishesRadishes, oriental, dried2710.727.963.437.32400.220.210.1219.7

Cooked Broccoli RaabBroccoli raab, cooked250.523.833.120.622.800.0890.20.03191

Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans330.584.834.7NANA00.0830.190.1289.3

Young BroadbeansRaw Young Broadbeans720.65.611.7NA4.200.140.190.1281

Broccoli RaabRaw Broccoli Raab220.493.172.850.382.700.0830.190.02993

Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.59.832.5NA5.700.0610.190.1155.8

Boiled Young BroadbeansBoiled and Drained Young Broadbeans620.54.810NA3.600.140.180.1283.7

Canned SpinachCanned Spinach, Solids with Salt230.52.83.40.42.400.0810.180.03392

Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.489.331NA5.400.0580.180.09958

PurslaneRaw Purslane200.362.033.4NANA00.0610.180.1193

Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.6942.10.21.900.0690.180.2393

Boiled Brussels SproutsBoiled and Drained Brussels Sprouts360.52.557.11.742.600.10.170.07989

ArugulaRaw Arugula250.662.583.652.051.600.0860.170.1392

Sprouted Kidney BeansRaw Sprouted Kidney Beans290.54.24.1NANA00.0720.170.1191

Boiled CauliflowerBoiled and Drained Cauliflower230.451.844.12.082.300.070.170.0593

Dried Ancho PeppersPeppers, ancho, dried2818.21251.4NA21.600.820.164.2722.6

Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt500.622.48114.94.900.130.160.09785

Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared258143.1530.5NA1.804.530.152.5551.2

Spaghetti Winter SquashRaw Spaghetti Winter Squash310.570.646.92.761.500.120.150.0992

Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 220.461.124.320.781.900.10.150.08993

Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31431868.740.821.300.450.151.462

SpinachRaw Spinach230.392.863.630.422.200.0630.140.02691

KimchiCabbage Kimchi150.51.12.41.061.600.0670.140.194

Young Lima BeansRaw Young Lima Beans1130.866.84201.484.900.20.140.2870.2

Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared410.413.787.862.033.800.0840.130.06187

Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved330.411.9872.63.4NA0.0920.130.08290

Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt210.411.054.21.441.900.0930.130.0894

Hubbard Winter SquashRaw Hubbard Winter Squash400.528.73.953.900.10.130.07988

Flower Clusters BroccoliRaw Flower Clusters Broccoli280.352.985.061.482.300.0540.130.03891

Broccoli LeavesRaw Broccoli Leaves280.352.985.061.482.300.0540.130.03891

Broccoli StalksRaw Broccoli Stalks280.352.985.24NANA00.0540.130.03891

Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts420.393.648.32.084.100.0810.130.05986.7

Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards360.412.977.10.572.800.060.130.0688.5

Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared290.343.065.351.47300.0520.130.03791

Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.7925NA500.190.120.1764

Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet1210.91.526.6241.500.150.120.2869

Canned Spinach with LiquidsCanned Spinach Solids and Liquids190.372.12.920.332.200.060.120.02393

Tahitian TaroRaw Tahitian Taro440.972.86.9NANA00.20.120.2888

Boiled BroccoliBoiled and Drained Broccoli350.412.387.181.43.300.0790.120.05189.3

Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens290.423.3550.753.400.0990.120.05190

Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans220.321.864.1NANA00.0390.120.06793

Frozen KaleFrozen Kale, Unprepared280.462.664.880.85200.0590.120.0991

Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.668.523.84.466.400.180.120.1666

Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips350.3834.851.073.100.0850.110.04691

Romaine LettuceRaw Cos Or Romaine Lettuce170.31.233.31.22.100.0390.110.04795

CollardsRaw Collards320.613.025.40.46400.0550.110.08289.6

Cooked Green CauliflowerCauliflower, green, cooked, no salt added320.313.046.33.123.300.0430.110.0389.5

Baby Zucchini SquashRaw Baby Zucchini Squash210.42.73.1NA1.100.0830.110.06393

Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared260.292.84.81.35300.0440.110.03191

Green CauliflowerRaw Green Cauliflower310.32.956.13.033.200.0470.10.02989.8

Brussels SproutsRaw Brussels Sprouts430.33.388.952.23.800.0620.0990.04586

LeeksRaw Leeks610.31.5143.91.800.040.0990.06783

Frozen CauliflowerFrozen Cauliflower, Unprepared240.2724.682.222.300.0410.0980.02993

Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash300.371.486.462.932.900.0760.0970.05891

Frozen Chopped CollardsFrozen Chopped Collards, Unprepared330.372.76.46NA3.600.0480.0960.07289.5

Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin150.361.142.71.7100.0720.0940.05895

Cooked Frozen TurnipsBoiled and Drained Frozen Turnips230.241.534.352.35200.0250.0940.02894

Boiled CollardsBoiled and Drained Collards330.722.75.650.4400.0470.0930.0790

Taro LeavesRaw Taro Leaves420.7456.733.700.150.0930.2185.7

Boiled SpinachBoiled and Drained Spinach230.262.973.750.432.400.0430.0920.01791

Baked Winter SquashBaked All Varieties Winter Squash370.350.898.853.32.800.0720.0920.05589.2

Boiled Green Snap BeansBoiled and Drained Green Snap Beans350.281.97.883.633.200.0640.0890.05689.2

Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans350.281.97.883.633.300.0640.0890.05689.2

Frozen Turnip GreensFrozen Turnip Greens, Unprepared220.312.473.67NA2.500.0730.0870.03893

Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled280.31.15.222.200.0920.0860.04992

Cooked Tahitian TaroCooked Tahitian Taro no Salt440.684.166.85NANA00.140.0850.286.5

Canned Turnip GreensCanned Turnip Greens no Salt190.31.362.80.421.300.070.0840.03695

Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids140.31.362.42NA1.700.070.0840.03695

Turnip GreensRaw Turnip Greens320.31.57.130.813.200.070.0840.03689.7

Butterhead LettuceRaw Butterhead Lettuce130.221.352.230.941.100.0290.0830.03496

Frozen SpinachUnprepared Frozen Spinach290.573.634.20.652.900.0410.082090

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

Top 5 vegetables with most amount of omega 3 per 100 grams are:

Raw Grape Leaves
Canned Grape Leaves
Onion rings, breaded, par fried, frozen, prepared, heated in oven
Dried Spirulina Seaweed
Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil