FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231791
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA70.8
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.8
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.736
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA6.75
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA4.16
PecansPecans nuts122.60.524.633.430.839087.304.3705.56143.9
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.944313.4
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201013.27
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA3.12
Sprouted Radish SeedsRaw Sprouted Radish Seeds79.40.40.4111.32.91.13NA37701150NANA2.87
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA2.74
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA1.77
KaleRaw Kale9570.451.384.71.470.58NA246037102.615461.5
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.9901.5
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA1.5
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.910.699.052.940.68NA4680860NANA1.33
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA1.15
Chinese BroccoliRaw Chinese Broccoli3410.40.611.82NA0.29NA4130117023541.08
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.6701.04
Sprouted Navy BeansRaw Sprouted Navy Beans01.550.854.843.270.76NA524074.60NANA1.03
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.730.247.22.30.77NA67.5027.400.449.920.92
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA0.82
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04180.82
Young BroadbeansRaw Young Broadbeans71.40.670.445.950.340.15NA38101310NANA0.75
Broccoli RaabRaw Broccoli Raab5200.640.514.851.280.68NA32908006.438890.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA0.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA0.74
Dried LitchisLitchis, dried00.042.2612.3NA0.36NA47.6072601.236.350.71
PurslaneRaw PurslaneNA0.190.441.90.140.29NA47.6083.30NANA0.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds31.80.30.51.92.230.13NA143032.500.0791210.69
ArugulaRaw Arugula4720.170.341.21.730.29NA385059.501.74310.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans01.470.9911.61.460.34NA23401540NANA0.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA0.65
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.180372140.65
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA0.65
Sweetened Dried BlueberriesBlueberries, dried, sweetened27.80.370.54.6NA0.6NA47.609409.332360.65
Sweetened Dried MangoMango, dried, sweetened2660.250.347.94NA1.33NA270016801652.40.64
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA0.63
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.40.312.750.950.52NA191018.30NANA0.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash240.150.0713.771.430.4NA47.608.3300.523.570.59
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164530.58
SpinachRaw Spinach18610.310.752.870.260.7717770011208.0619170.55
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.20.54
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1230.420.482.531.130.8NA4880294027490.53
Hubbard Winter SquashRaw Hubbard Winter Squash2700.280.1621.60.61NA63.5043.700.645.160.52
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.260.472.532.120.63NA28203700NANA0.51
Broccoli LeavesRaw Broccoli LeavesNA0.260.472.532.120.63NA28203700NANA0.51
Broccoli StalksRaw Broccoli Stalks79.40.260.472.532.120.63NA28203700NANA0.51
RaspberriesRaw Raspberries7.940.130.152.371.30.2213.683.3010403.45310.5
AvocadosRaw Avocados27.80.270.526.95.51.02NA321039.708.283.30.5
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared2260.290.451.830.960.69NA373027105.364020.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA0.48
Tahitian TaroRaw Tahitian Taro4050.250.973.950.490.46NA35.703810NANA0.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.65290.48
Frozen KaleFrozen Kale, Unprepared8180.220.442.770.210.36NA67.5015602.2613240.46
Romaine LettuceRaw Cos Or Romaine Lettuce17300.290.271.240.560.29NA54001600.524070.45
Frozen BlueberriesBlueberries, frozen, unsweetened7.940.130.152.060.50.23NA27.809.9201.9650.44
GuavasRaw Common Guavas1230.270.164.31.80.44NA194090602.910.30.44
CollardsRaw Collards9960.210.522.941.060.65NA512014008.9717350.43
Baby Zucchini SquashRaw Baby Zucchini Squash990.170.142.81.460.56NA79.401350NANA0.42
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2060.210.381.871.10.52NA266022404.843220.42
Green CauliflowerRaw Green Cauliflower31.80.320.42.92.760.88NA226035000.16800.41
Brussels SproutsRaw Brussels Sprouts1510.550.362.961.230.87NA242033703.57030.39
LeeksRaw Leeks3290.240.121.60.560.92NA254047.603.651870.39
Frozen CauliflowerFrozen Cauliflower, Unprepared3.970.20.281.70.540.49NA254019400.2858.70.39
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared18220.20.442.540.440.46NA29001590NANA0.38
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3.970.940.674.682.021.5NA24601710NANA0.38
BlackberriesRaw Blackberries43.70.0790.12.561.10.12NA99083.304.6478.60.37
Taro LeavesRaw Taro Leaves9570.831.860.330.58NA5000206084310.37
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.40.35
Frozen Turnip GreensFrozen Turnip Greens, Unprepared12260.170.361.520.560.4NA29401060NANA0.35
ElderberriesRaw Elderberries1190.280.2420.560.91NA240143NANANA0.34
Turnip GreensRaw Turnip Greens22980.280.42.41.51.04NA7700238011.49960.33
Butterhead LettuceRaw Butterhead Lettuce6590.230.251.40.60.33NA290014.700.714060.33
Frozen BlackberriesBlackberries, frozen, unsweetened240.120.184.80.60.24NA135012.304.6478.60.33
Mamey SapoteRaw Mamey Sapote27.80.0520.465.71.582.86NA27.8091NA8.37NA0.33
Red Leaf LettuceRaw Red Leaf Lettuce14880.250.311.270.570.4NA143014.700.65570.32
JackfruitRaw Jackfruit200.420.223.650.931.3NA95054.4NA1.35NA0.31
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2540.771.5214.41.91.27NA9104040NANA0.31
Garden CressRaw Garden Cress13730.321.033.970.960.98NA318027402.7821510.3
SuccotashRaw Succotash59.50.830.336.30.510.52NA1590600NANA0.3
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA0.29
Black CurrantsRaw European Black Currants47.60.20.21.21.580.26NANA0718NA3.97NA0.29
Strawberry GuavasRaw Strawberry Guavas200.120.122.4NANANANA0147NANANA0.28
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared35.70.450.34.060.740.64NA1110330NANA0.28
Yardlong BeanRaw Yardlong Bean1710.420.441.630.220.095NA246074.60NANA0.28
Green Snap BeansRaw Green Snap Beans1390.330.412.90.890.56NA131048.401.631710.27
Frozen SuccotashFrozen Succotash, Unprepared51.60.350.295.461.020.4NA167033.70NANA0.27
New Zealand SpinachRaw New Zealand SpinachNA0.160.5221.241.2NA59.5011905.6413380.26
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1750.170.130.540.710.27NA2006.7500.25.950.26
LitchisRaw Litchis00.0440.262.4NA0.4NA55.6028400.281.60.26
StrawberriesRaw Strawberries3.970.0950.0871.530.50.190.7595023301.158.730.26
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared12110.170.351.540.490.29NA16301020NANA0.26
Frozen TurnipsFrozen Turnips, Unprepared3.970.120.0791.60.420.19NA31.8017.50NANA0.25
BroccoliRaw Broccoli1230.280.462.542.270.69NA250035403.14030.25
Young Cowpeas Raw Young Cowpeas 1630.440.585.750.60.27NA66709.920NANA0.25
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared10080.480.344.970.650.38NA115041.30NANA0.25
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.571350.25
Sprouted PeasRaw Sprouted PeasNA0.890.6212.34.11.05NA572041.30NANA0.24
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of vitamins in raw fruits, vegetables & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts