FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.413
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA11
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.25.44
Sprouted Radish SeedsRaw Sprouted Radish Seeds1400.710.72205.12NA66302020NANA5.04
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.244.17
BasilFresh Basil34430.440.9911.82.732.02NA8870235010.454104.12
Canned Grape LeavesGrape leaves, canned11430.281.619.618.60.59NA33904907.84233.67
Dried Marjoram SpicesSpices, marjoram, dried4460.320.354.56NA1.3NA30305701.876883.58
Cooked Chinese BroccoliBroccoli, chinese, cooked11181.325.962.170.95NA1350038506.5511563.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.247713.27
KaleRaw Kale20660.972.97103.171.26NA531080105.6633393.24
Chinese BroccoliRaw Chinese Broccoli9921.151.775.3NA0.85NA1200034205.7710283.13
Boiled KaleBoiled and Drained Kale12170.531.173.81.40.53NA5420148013.434883.1
Dried TarragonDried Tarragon Spices2140.261.369.1NA2.45NA2790510NANA3
Dried SpearmintSpearmint, dried5570.31.56.91.472.7NA558000NANA2.94
Cooked Frozen KaleBoiled and Drained Frozen Kale12170.531.173.81.40.53NA5420148013.434882.8
Grape LeavesRaw Grape Leaves44390.131.147.60.751.3NA26803606.453502.76
KimchiCabbage Kimchi1000.24.222NA4.26NA10400002.28722.74
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA2.64
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA1132027502230552.58
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.430722.4
Canned CapersCapers, canned910.231.88.50.350.3NA300056011.53212.4
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.360212.32
SpearmintFresh Spearmint13840.531.26.461.71.08NA7160910NANA2.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1040.991.646.277.340.44NA470010700.263982.3
Ground Mustard SeedGround Mustard Seed Spices1.20.480.152.80.480.23NA9604.2033.22.24
Boiled CauliflowerBoiled and Drained Cauliflower130.550.685.356.632.26NA574057800.911802.18
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.1613032.04
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.318092
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed36.20.110.121.50.290.51NA5.17045803.62552
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 2450.220.632.82.730.41NA38203800.415301.98
Dried Parsley SpicesSpices, parsley, dried1000.22.4510.21.10.92NA185012809.213971.93
Canned Spinach with LiquidsCanned Spinach Solids and Liquids63790.281.674.280.61.26NA9160213025.360131.93
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.1523611.9
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin11200.70.48105.761.6NA560025802.4841.88
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt2570.230.662.942.860.43NA34304000.435561.87
Prepared Yellow MustardMustard, prepared, yellow250.890.352.831.270.35NA3501.501.871.87
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.4632381.87
PeppermintFresh Peppermint9090.351.147.31.450.55NA48901360NANA1.86
SpinachRaw Spinach611712.479.440.852.5455.425300367026.562991.8
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids38360.261.357.760.860.79NA87903320NANA1.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans03.32.527.53.460.85NA42703240NANA1.76
Dill Pickled CucumberPickles, cucumber, dill or kosher dill1501.131.432.735.030.88NA200057.500.754331.75
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium1501.131.432.735.030.88NA200057.500.754331.75
Sprouted Kidney BeansRaw Sprouted Kidney Beans03.832.630.23.80.88NA61004000NANA1.75
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed3110.130.252.150.550.82NA4.5036706.97371.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans01.10.85113.60.83NA57101050NANA1.6
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.120.10.090.420.5NA4.88NA4.401.6652.71.6
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.910.89.93.20.74NA3950830NANA1.6
Baby Zucchini SquashRaw Baby Zucchini Squash3570.60.51105.242.03NA28604870NANA1.5
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.671.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA1.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash580.360.179.23.50.98NA116020.301.268.71.44
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3250.890.675.062.11.5NA500051703.611691.44
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.472211.4
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.752.689.756.45.93NA2000400030.873001.4
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.71.286.845.731.7NA76109990NANA1.4
Broccoli LeavesRaw Broccoli LeavesNA0.71.286.845.731.7NA76109990NANA1.4
Broccoli StalksRaw Broccoli Stalks2140.71.286.845.731.7NA76109990NANA1.4
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA1.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA1.4
ThymeFresh Thyme7070.141.45.41.21.03NA13404760NANA1.33
Canned Turnip GreensCanned Turnip Greens no Salt47050.160.955.73.380.63NA14530245023.245321.33
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash8840.680.3985.11.23NA363018301.969.51.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5900.741.184.782.51.8NA972070701410491.3
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower00.580.844.91.551.4NA647049400.951881.28
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.0810501.27
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.471.26
Sour Cucumber PicklesPickles, cucumber, sour27300.2701.040.25NA27.3027.302.4512821.25
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium27300.2701.040.25NA27.3027.302.4512821.25
Frozen KaleFrozen Kale, Unprepared22070.61.27.480.560.96NA182042106.135741.25
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens55660.560.774.840.710.69NA4030226027.553681.23
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash1650.660.627.72.060.98NA300082.502.152.51.23
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips00.460.377.31.840.87NA10405100.261.31.23
Frozen CauliflowerFrozen Cauliflower, Unprepared12.50.640.885.361.71.54NA800061000.881851.23
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.412.6520.67NA3000266005.31.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA1.2
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA77306510149361.2
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.841.2
SaffronSaffron Spices260.110.261.4NA0.98NA900780NANA1.2
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.660.944.41.530.57NA109NA100NA3.85251.2
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA1904012802764381.2
Frozen TurnipsFrozen Turnips, Unprepared18.80.560.387.520.9NA150082.50NANA1.2
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA1.2
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus39000.751.27.51.91.2NA52502400NANA1.2
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids4880.470.924.371.840.83NA3380580NANA1.2
Ground SageGround Sage Spices2810.720.325.45NA2.56NA26103107.1216331.17
Sprouted Navy BeansRaw Sprouted Navy Beans01.750.965.463.70.86NA5910840NANA1.16
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.631.16
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.425261.16
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans01.470.94.863.30.76NA408066.50NANA1.15
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans2.410.462.642.860.4NA3050290NANA1.13
Iceberg LettuceRaw Iceberg Lettuce5360.880.542.641.950.9NA62106003.865161.1
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt2600.30.442.120.6NA52004400.45801.1
Steamed Soybeans SproutsSteamed Sprouted Soybeans7.40.760.24.042.750.39NA296030.700.782611.1
Sprouted SoybeansRaw Sprouted Soybeans2.460.840.292.822.30.43NA423037.60NANA1.1
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA1.1
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin1760.791.667.963.62.88NA424031602.1761.08
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.141.07
Napa CabbageRaw Chinese Napa Cabbage3000.750.947.51.974.35NA1481050602.258041.07
Vitamins in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals, vegetables, nuts, spices & legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts