FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.0321.4
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA18.3
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.339.06
Sprouted Radish SeedsRaw Sprouted Radish Seeds2331.21.2338.523.3NA110503360NANA8.4
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.066.94
KaleRaw Kale34431.64.96175.32.1NA8860133409.4355665.4
Chinese BroccoliRaw Chinese Broccoli16541.922.948.83NA1.42NA2000056909.617135.2
Grape LeavesRaw Grape Leaves73980.221.912.71.242.15NA446059.7010.85844.6
PurslaneRaw PurslaneNA1.182.8120.91.83NA30005250NANA4.4
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA1886045903750914.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1741.652.7410.512.20.74NA783017800.436633.8
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.621723.4
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.8230153.32
Butterhead LettuceRaw Butterhead Lettuce63852.22.413.75.773.15NA2808014206.9239353.2
Red Leaf LettuceRaw Red Leaf Lettuce144232.462.9612.35.543.85NA1385014205.7753963.1
SpinachRaw Spinach101961.74.115.71.44.249242170611044104983
Sprouted Kidney BeansRaw Sprouted Kidney Beans06.384.350.36.341.47NA101706670NANA2.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans01.851.418.45.971.38NA95201750NANA2.7
Baby Zucchini SquashRaw Baby Zucchini Squash59510.8616.88.743.4NA47608120NANA2.52
Spaghetti Winter SquashRaw Spaghetti Winter Squash970.60.2915.35.81.63NA19403402.114.52.4
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.7120362.36
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA1.162.1311.49.552.84NA1268016640NANA2.3
Broccoli LeavesRaw Broccoli LeavesNA1.162.1311.49.552.84NA1268016640NANA2.3
Broccoli StalksRaw Broccoli Stalks3571.162.1311.49.552.84NA1268016640NANA2.3
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared9831.241.977.974.173NA162101178023.317482.16
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.4617502.1
Frozen KaleFrozen Kale, Unprepared36791212.50.931.6NA304070201059572.1
Frozen CauliflowerFrozen Cauliflower, Unprepared211.061.468.942.832.56NA13330101701.463082.04
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared100011.859.045.372.5NA128801085023.515602
Frozen TurnipsFrozen Turnips, Unprepared31.30.940.6312.53.31.5NA25001380NANA2
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA1.98
Sprouted Navy BeansRaw Sprouted Navy Beans02.91.69.16.161.43NA98501400NANA1.94
Green Leaf LettuceRaw Green Leaf Lettuce123332.332.6712.54.473NA1267030707.3342101.93
Iceberg LettuceRaw Iceberg Lettuce8931.460.894.43.251.5NA1036010006.438611.86
Sprouted SoybeansRaw Sprouted Soybeans4.11.40.484.73.80.72NA705062.70NANA1.82
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2941.322.7613.364.8NA706052603.531261.8
Napa CabbageRaw Chinese Napa Cabbage5001.251.5612.53.37.25NA2469084403.7513411.8
Summer SquashRaw All Varieties Summer Squash3131.54.4415.24.846.8NA906053103.75941.75
CollardsRaw Collards39220.842.0311.64.172.58NA20160552035.368301.7
Green CauliflowerRaw Green Cauliflower1291.31.651211.23.6NA9190142100.653261.68
Hubbard Winter SquashRaw Hubbard Winter Squash8500.880.56.2551.93NA20001380216.31.64
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared3781.31.57.83.482.46NA1500090406.123011.63
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared72621.052.19.242.931.76NA97606140NANA1.55
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA1.48
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared69550.761.679.71.671.74NA110606060NANA1.45
Scallop Summer SquashRaw Scallop Summer Squash3061.940.8316.72.833.03NA833050003.6921.44
Dried SpirulinaDried Spirulina Seaweed504.16.332260.63NA162017.408.62441.4
Tahitian TaroRaw Tahitian Taro11590.72.7711.31.41.3NA102010910NANA1.38
Young BroadbeansRaw Young Broadbeans1251.20.7610.40.60.26NA66702290NANA1.3
Turnip GreensRaw Turnip Greens90471.11.569.385.944.1NA30310938044.739221.3
Green SoybeansRaw Green Soybeans30.61.480.65.60.50.22NA5610990NANA1.28
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37751.2
Garden CressRaw Garden Cress54061.254.0615.63.83.86NA12500107801184671.2
Brussels SproutsRaw Brussels Sprouts4421.61.058.663.62.55NA7090988010.220581.15
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash2111.341.0811.84.22.74NA500050803.4284.21.13
Green Snap BeansRaw Green Snap Beans5651.321.68123.632.27NA532019706.66941.1
Taro LeavesRaw Taro Leaves28692.55.431811.74NA1500061902412931.1
Frozen BlueberriesBlueberries, frozen, unsweetened19.60.310.365.11.230.58NA68.6024.504.71611.1
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62301.1
Red Sweet PeppersRaw Red Sweet Peppers30191.041.63196.15.68.288502456030.4941.08
Dried LeeksFreeze-dried Leeks221.250.625.451.21.9NA57001840NANA1.08
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.06
WatercressRaw Watercress72734.15.459.1145.86NA40901955045.5113641.05
White Icicle RadishesRaw White Icicle Radishes01.070.7110.76.572.68NA500010360NANA1.04
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared2941.41.2412.78.741.47NA294015603.531241.03
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.41
RadishesRaw Radishes00.381.27.945.162.2NA78104630040.60.97
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage1251.040.636.252.91.98NA1188010630NANA0.96
Stored Common CabbageRaw Stored Common Cabbage1251.040.636.252.91.98NA118808750NANA0.96
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.40.96
Fruit ChayoteRaw Fruit Chayote00.660.7612.46.552NA2447020303.161080.95
BroccoliRaw Broccoli4561.041.729.48.432.57NA92601312011.514940.93
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared35011.2102.22.2NA30001600NANA0.93
Jalapeno PeppersRaw Jalapeno Peppers9310.691.2225.437.22NA46602045061.73190.86
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37190.82
LeeksRaw Leeks6800.490.253.281.151.9NA52509807.543850.81
SpirulinaRaw Spirulina Seaweed57.74.276.58236.250.65NA173017.309.42480.81
Oriental RadishesRaw Oriental Radishes00.560.565.563.831.28NA7780611008.330.81
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA0.8
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6216.1319.31.033.05NA174106210NANA0.76
Yardlong BeanRaw Yardlong Bean4571.141.174.360.590.26NA66002000NANA0.74
Young Green OnionsYoung Green Onions, tops only37040.560.486.12.561.63NA556024803.928940.74
Red CabbageRaw Red Cabbage9031.031.16.742.373.37NA290091901.776160.73
RutabagasRaw Rutabagas01.20.549.462.161.35NA284033804.054.050.72
TurnipsRaw Turnips00.710.547.143.571.6NA268037500.541.80.71
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.530.71
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4780.480.371.51.930.73NA54.3018.500.5416.30.71
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.80.68
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.520.175.11.640.54NA47.8019.400.317.020.65
Frozen ArtichokesFrozen Artichokes, Unprepared1050.761.8411.32.471.08NA1658069.70NANA0.64
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141550.64
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA0.63
Mustard SpinachRaw Mustard Spinach112501.552.115.44.053.48NA3614029550NANA0.61
Young Lima BeansRaw Young Lima Beans44.20.960.466.521.10.9NA150010401.424.80.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA0.6
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7731.71.613.610.71.97NA602037505.573580.59
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA0.58
Yellow Snap BeansRaw Yellow Snap BeansNA1.351.7121.51.2NA597026306.66970.58
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA0.57
Enoki MushroomsRaw Enoki MushroomsNA3.042.79518.21.351696490067.60.1400.55
Vitamins in Top 100 Raw Nuts, Vegetables & Fruits with the highest Omega 3 content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw nuts, vegetables & fruits , sorted by most amount of Omega 3 per 500 calories.
Top 5 raw nuts, vegetables & fruits with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts