FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.132.3
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA25.3
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614.2
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.8313
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA2.4
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA1.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.961.4
Grape LeavesRaw Grape Leaves19500.0570.53.350.330.57NA118015.702.831541.2
Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.1361.17
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA1.1
Sprouted Radish SeedsRaw Sprouted Radish Seeds28.30.140.154.041.040.4NA1350410NANA1.02
Dried LeeksFreeze-dried Leeks201.130.574.961.11.7NA51901670NANA0.98
Sprouted SoybeansRaw Sprouted Soybeans1.40.480.171.631.30.25NA244021.70NANA0.63
KaleRaw Kale3420.160.491.670.520.21NA88013200.945520.54
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.3500.53
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA0.53
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.330.253.231.050.24NA167030.80NANA0.47
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA0.41
Chinese BroccoliRaw Chinese Broccoli1220.140.220.65NA0.1NA14704200.711260.38
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.400.37
Sprouted Navy BeansRaw Sprouted Navy Beans00.550.31.731.170.27NA187026.60NANA0.37
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.260.0862.570.830.27NA2409.800.163.540.33
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA0.29
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.380.29
Young BroadbeansRaw Young Broadbeans25.50.240.162.130.120.054NA136046.80NANA0.27
Broccoli RaabRaw Broccoli Raab1860.230.181.730.460.24NA118028.602.33180.27
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA0.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.480.170.990.430.3NA7101.40NANA0.26
Dried LitchisLitchis, dried00.0140.814.4NA0.13NA17025900.442.270.25
PurslaneRaw PurslaneNA0.0670.160.680.0510.1NA17029.80NANA0.25
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds11.30.110.180.680.80.048NA51011.600.02843.20.25
ArugulaRaw Arugula1690.0620.120.430.620.1NA137021.300.611540.24
Sprouted Kidney BeansRaw Sprouted Kidney Beans00.520.354.140.520.12NA83.60550NANA0.24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA0.23
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.40.23
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA0.23
Sweetened Dried BlueberriesBlueberries, dried, sweetened9.920.130.181.64NA0.22NA17033.703.33840.23
Sweetened Dried MangoMango, dried, sweetened950.0880.122.83NA0.47NA9606005.718.70.23
CherimoyaRaw Cherimoya00.140.190.910.490.36NA32.6018NA0.38NA0.23
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.140.110.980.340.19NA6806.520NANA0.21
Spaghetti Winter SquashRaw Spaghetti Winter Squash8.50.0520.0261.350.510.14NA1702.9800.181.280.21
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.671620.21
SpinachRaw Spinach6650.110.271.030.0920.286.0227504002.886840.2
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.940.19
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared440.150.170.90.40.29NA174010500.712670.19
Hubbard Winter SquashRaw Hubbard Winter Squash960.0990.0570.710.570.22NA22.7015.600.231.840.19
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.0920.170.90.760.23NA10101320NANA0.18
Broccoli LeavesRaw Broccoli LeavesNA0.0920.170.90.760.23NA10101320NANA0.18
Broccoli StalksRaw Broccoli Stalks28.30.0920.170.90.760.23NA10101320NANA0.18
RaspberriesRaw Raspberries2.830.0450.0540.850.470.0784.8629.803701.23110.18
AvocadosRaw Avocados9.920.0950.182.461.970.36NA11501402.9329.80.18
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared80.80.10.160.650.340.25NA13309701.91440.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5.670.350.11.150.340.15NA26505.670NANA0.17
Tahitian TaroRaw Tahitian Taro1450.0880.351.40.180.16NA12.801360NANA0.17
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.30.17
Frozen KaleFrozen Kale, Unprepared2920.0790.160.990.0740.13NA24055.700.814730.17
Romaine LettuceRaw Cos Or Romaine Lettuce6180.10.0950.440.20.1NA19305.6700.181450.16
Frozen BlueberriesBlueberries, frozen, unsweetened2.830.0450.0520.740.180.084NA9.9203.5400.6823.20.16
GuavasRaw Common Guavas440.0950.0571.540.640.16NA69.5032401.033.70.16
CollardsRaw Collards3560.0770.181.050.380.23NA18305003.26200.15
Baby Zucchini SquashRaw Baby Zucchini Squash35.40.060.05110.520.2NA28.3048.30NANA0.15
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared73.70.0750.140.670.40.18NA9508001.731150.15
Green CauliflowerRaw Green Cauliflower11.30.110.141.040.990.31NA80.8012500.05728.60.15
Brussels SproutsRaw Brussels Sprouts540.20.131.060.440.31NA86.5012001.252510.14
LeeksRaw Leeks1180.0850.0430.570.20.33NA9101701.366.60.14
Frozen CauliflowerFrozen Cauliflower, Unprepared1.40.0720.0990.610.190.17NA9106900.099210.14
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared6510.0710.160.910.160.16NA103056.70NANA0.14
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.670.720.53NA880610NANA0.13
BlackberriesRaw Blackberries15.60.0280.0370.920.390.043NA35.4029.801.66280.13
Taro LeavesRaw Taro Leaves3420.30.652.140.120.21NA179073.702.861540.13
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3200.12
Frozen Turnip GreensFrozen Turnip Greens, Unprepared4380.0620.130.540.20.14NA1050380NANA0.12
ElderberriesRaw Elderberries42.50.0990.0850.710.20.33NA8.5051NANANA0.12
Turnip GreensRaw Turnip Greens8210.0990.140.850.540.37NA27508504.053560.12
Butterhead LettuceRaw Butterhead Lettuce2350.0810.0880.510.210.12NA10305.2400.261450.12
Frozen BlackberriesBlackberries, frozen, unsweetened8.50.0410.0651.70.210.086NA4804.401.66280.12
Mamey SapoteRaw Mamey Sapote9.920.0180.162.030.561.02NA9.92032.6NA3NA0.12
Red Leaf LettuceRaw Red Leaf Lettuce5320.0910.110.460.20.14NA5105.2400.211990.11
JackfruitRaw Jackfruit7.10.150.0781.30.330.47NA34019.4NA0.48NA0.11
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained910.270.545.150.680.45NA32.601440NANA0.11
Garden CressRaw Garden Cress4900.110.371.40.340.35NA11309800.997680.11
SuccotashRaw Succotash21.30.290.122.250.180.18NA56.7021.40NANA0.11
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA0.1
Black CurrantsRaw European Black Currants170.0710.0710.430.560.094NANA0257NA1.4NA0.1
Strawberry GuavasRaw Strawberry Guavas7.10.0430.0430.85NANANANA052.4NANANA0.1
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared12.80.160.111.450.270.23NA39.7011.80NANA0.099
Yardlong BeanRaw Yardlong Bean610.150.160.580.0780.034NA88026.60NANA0.099
Green Snap BeansRaw Green Snap Beans49.60.120.151.040.320.2NA46.8017.300.58610.098
Frozen SuccotashFrozen Succotash, Unprepared18.40.120.11.950.370.14NA59.50120NANA0.095
New Zealand SpinachRaw New Zealand SpinachNA0.0570.180.710.440.43NA21.3042.5024780.094
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened62.40.0620.0480.190.250.095NA7.102.400.0712.130.092
LitchisRaw Litchis00.0160.0920.85NA0.14NA20010100.0990.570.092
StrawberriesRaw Strawberries1.40.0340.0310.550.180.0670.2734083.300.413.10.092
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4320.0620.120.550.170.1NA58036.60NANA0.092
Frozen TurnipsFrozen Turnips, Unprepared1.40.0430.0280.570.150.068NA11.306.240NANA0.091
BroccoliRaw Broccoli440.10.170.910.810.25NA89.3012601.11440.089
Young Cowpeas Raw Young Cowpeas 580.160.212.060.210.095NA23803.540NANA0.089
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared3600.170.121.770.230.14NA41014.70NANA0.089
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.30.088
Sprouted PeasRaw Sprouted PeasNA0.320.224.381.460.38NA204014.70NANA0.086
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 5 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 5 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts