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
KaleRaw Kale20660.972.97103.171.26NA531080105.6633393.24
Chinese BroccoliRaw Chinese Broccoli9921.151.775.3NA0.85NA1200034205.7710283.13
Grape LeavesRaw Grape Leaves44390.131.147.60.751.3NA26803606.453502.76
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA2.64
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA1132027502230552.58
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1040.991.646.277.340.44NA470010700.263982.3
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.1613032.04
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.318092
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.1523611.9
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.4632381.87
SpinachRaw Spinach611712.479.440.852.5455.425300367026.562991.8
Sprouted Kidney BeansRaw Sprouted Kidney Beans03.832.630.23.80.88NA61004000NANA1.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans01.10.85113.60.83NA57101050NANA1.6
Baby Zucchini SquashRaw Baby Zucchini Squash3570.60.51105.242.03NA28604870NANA1.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash580.360.179.23.50.98NA116020.301.268.71.44
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.472211.4
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
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5900.741.184.782.51.8NA972070701410491.3
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.0810501.27
Frozen KaleFrozen Kale, Unprepared22070.61.27.480.560.96NA182042106.135741.25
Frozen CauliflowerFrozen Cauliflower, Unprepared12.50.640.885.361.71.54NA800061000.881851.23
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA77306510149361.2
Frozen TurnipsFrozen Turnips, Unprepared18.80.560.387.520.9NA150082.50NANA1.2
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA1.2
Sprouted Navy BeansRaw Sprouted Navy Beans01.750.965.463.70.86NA5910840NANA1.16
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.425261.16
Iceberg LettuceRaw Iceberg Lettuce5360.880.542.641.950.9NA62106003.865161.1
Sprouted SoybeansRaw Sprouted Soybeans2.460.840.292.822.30.43NA423037.60NANA1.1
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin1760.791.667.963.62.88NA424031602.1761.08
Napa CabbageRaw Chinese Napa Cabbage3000.750.947.51.974.35NA1481050602.258041.07
Summer SquashRaw All Varieties Summer Squash1880.92.669.132.94.1NA544031902.2556.31.05
CollardsRaw Collards23530.511.26.962.51.55NA1209033102140981
Green CauliflowerRaw Green Cauliflower77.40.770.997.16.742.15NA552085300.391951
Hubbard Winter SquashRaw Hubbard Winter Squash5100.530.33.7531.16NA120082.501.29.750.98
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared2270.770.894.672.11.48NA900054203.6613810.98
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared43570.631.265.541.761.06NA58603690NANA0.93
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA0.89
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared41730.4515.8311.05NA66403640NANA0.87
Scallop Summer SquashRaw Scallop Summer Squash1831.170.5101.71.8NA500030002.17550.87
Dried SpirulinaDried Spirulina Seaweed302.463.813.33.60.38NA97010.405.1726.40.85
Tahitian TaroRaw Tahitian Taro6950.421.666.80.850.79NA61.406550NANA0.83
Young BroadbeansRaw Young Broadbeans750.710.466.250.360.16NA40001380NANA0.79
Turnip GreensRaw Turnip Greens54280.660.945.633.562.47NA1819056302723530.79
Green SoybeansRaw Green Soybeans18.40.890.363.370.30.13NA3370590NANA0.77
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105450.73
Garden CressRaw Garden Cress32440.752.449.382.272.3NA750064706.5650800.71
Brussels SproutsRaw Brussels Sprouts2650.970.635.22.161.53NA426059306.1412350.69
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash1260.810.657.072.531.64NA300030502.0550.50.68
Green Snap BeansRaw Green Snap Beans3390.7917.12.181.36NA319011803.974160.67
Taro LeavesRaw Taro Leaves17211.53.26110.61.04NA9000371014.47760.66
Frozen BlueberriesBlueberries, frozen, unsweetened11.80.190.223.060.740.35NA41014.702.82960.66
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161380.66
Red Sweet PeppersRaw Red Sweet Peppers18120.620.9811.33.663.364.9353101473018.256.50.65
Dried LeeksFreeze-dried Leeks130.750.373.270.721.13NA34201100NANA0.65
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA0.64
WatercressRaw Watercress43642.453.275.458.453.5NA24501173027.368180.63
White Icicle RadishesRaw White Icicle Radishes00.640.436.433.941.6NA30006210NANA0.62
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1760.850.747.645.240.88NA17609402.1740.62
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.60.61
RadishesRaw Radishes00.230.734.763.11.33NA46902780024.40.58
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage750.630.383.751.751.2NA71306380NANA0.58
Stored Common CabbageRaw Stored Common Cabbage750.630.383.751.751.2NA71305250NANA0.58
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.30.57
Fruit ChayoteRaw Fruit Chayote00.390.467.423.931.2NA1468012201.964.70.57
BroccoliRaw Broccoli2740.631.035.645.061.54NA556078706.98960.56
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2100.60.7261.31.3NA1800960NANA0.56
Jalapeno PeppersRaw Jalapeno Peppers5590.410.7213.23.264.33NA279012270371910.52
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.50.49
LeeksRaw Leeks4080.30.151.970.691.15NA31505904.522310.49
SpirulinaRaw Spirulina Seaweed34.62.563.95143.750.39NA104010.405.65290.48
Oriental RadishesRaw Oriental Radishes00.330.333.332.30.77NA46703670050.48
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA0.48
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3723.661.811.60.621.83NA104503720NANA0.46
Yardlong BeanRaw Yardlong Bean2740.680.72.60.350.15NA39601200NANA0.45
Young Green OnionsYoung Green Onions, tops only22220.330.293.671.530.98NA333014902.3317370.44
Red CabbageRaw Red Cabbage5420.620.674.051.422.02NA174055201.063700.44
RutabagasRaw Rutabagas00.730.325.681.30.81NA170020302.432.430.43
TurnipsRaw Turnips00.430.324.32.140.96NA161022500.321.070.43
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.50.43
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2870.290.220.891.160.44NA32.601100.339.80.42
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44220.41
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.310.13.060.980.33NA28.7011.600.194.20.39
Frozen ArtichokesFrozen Artichokes, Unprepared630.461.16.81.50.65NA9950420NANA0.39
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5930.38
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA0.38
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA0.37
Young Lima BeansRaw Young Lima Beans26.50.580.273.90.660.54NA9006200.85150.36
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA0.36
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4641.020.958.26.441.18NA361022503.342150.35
ElderberriesRaw Elderberries1230.290.252.050.580.95NA24.70148NANANA0.35
Yellow Snap BeansRaw Yellow Snap BeansNA0.8117.280.910.72NA358015803.974180.35
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA0.34
Enoki MushroomsRaw Enoki MushroomsNA1.821.6257110.811013890040.50.08100.33
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts