FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.143228
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA178
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA1100050859100
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072791
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA17
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA10.5
PecansPecans nuts306.61.311.78.632.1227220011014359.86
Grape LeavesRaw Grape Leaves137600.43.5423.62.34NA830011102010868.56
Dried SpirulinaDried Spirulina Seaweed2902436.712834.83.64NA94001010502558.23
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA7.87
Sprouted Radish SeedsRaw Sprouted Radish Seeds2001.021.0328.57.332.85NA95002890NANA7.2
Dried LeeksFreeze-dried Leeks14084357.6712NA3660011800NANA6.9
Sprouted SoybeansRaw Sprouted Soybeans103.41.1811.59.31.76NA172001530NANA4.45
KaleRaw Kale24101.133.47123.71.47NA620093406.638963.78
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.503.76
Green SoybeansRaw Green Soybeans904.351.7516.51.470.65NA165002900NANA3.76
Sprouted Pinto BeansRaw Sprouted Pinto Beans02.31.75237.41.7NA118002170NANA3.34
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA2.9
Chinese BroccoliRaw Chinese Broccoli86011.534.6NA0.74NA10400296058912.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA11500001702.63
Sprouted Navy BeansRaw Sprouted Navy Beans03.92.15128.251.9NA132001880NANA2.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared01.840.61185.831.94NA17006901.1252.32
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA2.06
Dried Oriental RadishesRadishes, oriental, dried02.76.83418.56.18NA29500000.1452.06
Young BroadbeansRaw Young Broadbeans1801.71.1150.860.38NA96003300NANA1.9
Broccoli RaabRaw Broccoli Raab13101.621.312.23.221.7NA830020201622401.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA1.88
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans03.41.273.022.15NA5000100NANA1.86
Dried LitchisLitchis, dried00.15.731NA0.9NA1200183003.1161.78
PurslaneRaw PurslaneNA0.471.124.80.360.73NA12002100NANA1.76
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds800.761.264.85.630.34NA36008200.23051.75
ArugulaRaw Arugula11900.440.863.054.370.73NA970015004.310861.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans03.72.5293.680.85NA59003870NANA1.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA1.65
Pine NutsDried Pine Nuts103.642.27443.130.94129340080935391.64
Dried Ancho PeppersPeppers, ancho, dried102201.822.6642035.4NA6900200NANA1.64
Sweetened Dried BlueberriesBlueberries, dried, sweetened700.921.2711.5NA1.52NA1200238023.55941.63
Sweetened Dried MangoMango, dried, sweetened6700.620.8520NA3.34NA68004230401321.6
CherimoyaRaw Cherimoya011.36.443.452.57NA2300126NA2.7NA1.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared010.796.932.41.32NA4800460NANA1.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash600.370.189.53.61NA12002101.391.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers386301212744.8822.2NA229001900004011421.45
SpinachRaw Spinach46900.781.97.240.651.9542.519400281020.348291.38
Young Lima BeansRaw Young Lima Beans1002.171.0314.72.472.04NA340023403.2561.36
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared3101.051.226.382.852.02NA123007410518871.34
Hubbard Winter SquashRaw Hubbard Winter Squash6800.70.4541.54NA160011001.6131.3
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.651.26.385.351.6NA71009320NANA1.3
Broccoli LeavesRaw Broccoli LeavesNA0.651.26.385.351.6NA71009320NANA1.3
Broccoli StalksRaw Broccoli Stalks2000.651.26.385.351.6NA71009320NANA1.3
RaspberriesRaw Raspberries200.320.3863.30.5534.3210026208.7781.26
AvocadosRaw Avocados700.671.317.4142.57NA8100100020.72101.25
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5700.721.144.622.421.75NA9400683013.510141.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared402.450.718.12.371.06NA18700400NANA1.22
Tahitian TaroRaw Tahitian Taro10200.622.449.951.241.16NA9009600NANA1.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA580019022731.2
Frozen KaleFrozen Kale, Unprepared20600.561.1270.520.9NA170039305.733361.17
Romaine LettuceRaw Cos Or Romaine Lettuce43600.720.673.131.420.74NA136004001.310251.13
Frozen BlueberriesBlueberries, frozen, unsweetened200.320.375.21.250.59NA7002504.81641.12
GuavasRaw Common Guavas3100.670.4114.51.1NA4900228307.3261.12
CollardsRaw Collards25100.541.37.42.671.65NA12900353022.643711.08
Baby Zucchini SquashRaw Baby Zucchini Squash2500.420.367.053.671.42NA20003410NANA1.06
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared5200.530.964.72.81.3NA67005640128111.05
Green CauliflowerRaw Green Cauliflower800.81.027.346.962.22NA570088100.42021.04
Brussels SproutsRaw Brussels Sprouts3801.40.97.453.12.2NA610085008.817700.99
LeeksRaw Leeks8300.60.341.42.33NA640012009.24700.99
Frozen CauliflowerFrozen Cauliflower, Unprepared100.510.74.31.361.23NA640048800.71480.98
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared45900.51.16.41.11.15NA73004000NANA0.96
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled102.381.6811.85.13.76NA62004300NANA0.95
BlackberriesRaw Blackberries1100.20.266.462.760.3NA2500210011.71980.94
Taro LeavesRaw Taro Leaves24102.14.56150.841.46NA1260052002010860.93
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA113006301501420.87
Frozen Turnip GreensFrozen Turnip Greens, Unprepared30900.440.913.831.41NA74002680NANA0.87
ElderberriesRaw Elderberries3000.70.651.42.3NA600360NANANA0.85
Turnip GreensRaw Turnip Greens57900.7163.82.63NA19400600028.625100.84
Butterhead LettuceRaw Butterhead Lettuce16600.570.623.571.50.82NA73003701.810230.83
Frozen BlackberriesBlackberries, frozen, unsweetened600.290.46121.50.61NA340031011.71980.82
Mamey SapoteRaw Mamey Sapote700.131.1614.33.977.2NA700230NA21NA0.82
Red Leaf LettuceRaw Red Leaf Lettuce37500.640.773.21.441NA36003701.514030.81
JackfruitRaw Jackfruit501.050.559.22.353.3NA2400137NA3.4NA0.79
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained6401.933.8336.34.83.2NA230010180NANA0.78
Garden CressRaw Garden Cress34600.82.6102.422.47NA80006900754190.76
SuccotashRaw Succotash1502.080.82161.281.3NA40001510NANA0.76
Dried ChivesFreeze-dried Chives34150915592120NA1080066000NANA0.73
Black CurrantsRaw European Black Currants1200.50.533.980.66NANA01810NA10NA0.72
Strawberry GuavasRaw Strawberry Guavas500.30.36NANANANA0370NANANA0.71
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared901.140.7510.21.871.6NA2800830NANA0.7
Yardlong BeanRaw Yardlong Bean4301.071.14.10.550.24NA62001880NANA0.7
Green Snap BeansRaw Green Snap Beans3500.821.047.342.251.4NA330012204.14300.69
Frozen SuccotashFrozen Succotash, Unprepared1300.870.7213.82.581NA4200850NANA0.67
New Zealand SpinachRaw New Zealand SpinachNA0.41.353.123.04NA150030001433700.66
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4400.440.341.371.780.67NA5001700.5150.65
LitchisRaw Litchis00.110.656.03NA1NA140071500.740.65
StrawberriesRaw Strawberries100.240.223.861.250.471.9240058802.9220.65
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared30500.440.883.881.230.74NA41002580NANA0.65
Frozen TurnipsFrozen Turnips, Unprepared100.30.241.060.48NA800440NANA0.64
BroccoliRaw Broccoli3100.711.176.45.731.75NA630089207.810160.63
Young Cowpeas Raw Young Cowpeas 4101.11.4514.51.50.67NA16800250NANA0.63
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared25401.220.8512.51.630.96NA29001040NANA0.63
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA25005093410.62
Sprouted PeasRaw Sprouted PeasNA2.251.553110.32.65NA144001040NANA0.61
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts