FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5345.3
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA35.4
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.720
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.3618
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA3.37
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA2.08
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.951.96
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972161.7
Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.61.63
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA1.56
Sprouted Radish SeedsRaw Sprouted Radish Seeds39.70.20.25.661.450.57NA189057.40NANA1.43
Dried LeeksFreeze-dried Leeks27.81.60.796.951.522.4NA72602340NANA1.37
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA0.88
KaleRaw Kale4780.220.692.340.730.29NA123018501.37730.75
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.500.75
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA0.75
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.460.354.521.470.34NA2340430NANA0.66
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA0.57
Chinese BroccoliRaw Chinese Broccoli1710.20.30.91NA0.15NA206058.700.991770.54
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.3300.52
Sprouted Navy BeansRaw Sprouted Navy Beans00.770.432.421.640.38NA262037.30NANA0.52
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.370.123.61.160.38NA33.7013.700.224.960.46
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA0.41
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.930.41
Young BroadbeansRaw Young Broadbeans35.70.340.222.980.170.075NA191065.50NANA0.38
Broccoli RaabRaw Broccoli Raab2600.320.262.420.640.34NA16504003.24450.38
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA0.37
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.670.241.40.60.43NA99020NANA0.37
Dried LitchisLitchis, dried00.021.136.15NA0.18NA24036300.623.180.35
PurslaneRaw PurslaneNA0.0930.220.950.0710.14NA24041.70NANA0.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds160.150.250.951.10.067NA71.4016.300.0460.50.35
ArugulaRaw Arugula2360.0870.170.610.870.14NA192029.800.852160.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans00.730.55.80.730.17NA117076.80NANA0.34
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA0.33
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.51070.33
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA0.33
Sweetened Dried BlueberriesBlueberries, dried, sweetened140.180.252.3NA0.3NA24047.204.661180.32
Sweetened Dried MangoMango, dried, sweetened1330.120.173.97NA0.66NA13508407.98260.32
CherimoyaRaw Cherimoya00.20.261.280.680.51NA45.6025NA0.54NA0.32
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.20.161.380.480.26NA9509.130NANA0.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash120.0730.0361.90.710.2NA2404.1700.261.80.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.942270.29
SpinachRaw Spinach9310.150.381.440.130.398.43385055.804.039580.27
Young Lima BeansRaw Young Lima Beans200.430.22.930.490.4NA67.5046.400.64110.27
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared61.50.210.241.270.570.4NA244014700.993740.27
Hubbard Winter SquashRaw Hubbard Winter Squash1350.140.0790.990.790.31NA31.802200.322.580.26
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.130.241.271.060.32NA14101850NANA0.26
Broccoli LeavesRaw Broccoli LeavesNA0.130.241.271.060.32NA14101850NANA0.26
Broccoli StalksRaw Broccoli Stalks39.70.130.241.271.060.32NA14101850NANA0.26
RaspberriesRaw Raspberries3.970.0640.0751.20.650.116.841.705201.7315.50.25
AvocadosRaw Avocados140.130.263.452.760.51NA16102004.141.70.25
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1130.140.230.920.480.35NA187013602.682010.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared7.940.490.141.60.470.21NA37107.940NANA0.24
Tahitian TaroRaw Tahitian Taro2020.120.481.970.250.23NA1801910NANA0.24
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.50.24
Frozen KaleFrozen Kale, Unprepared4090.110.221.40.10.18NA33.707801.136620.23
Romaine LettuceRaw Cos Or Romaine Lettuce8650.140.130.620.280.15NA27007.9400.262030.22
Frozen BlueberriesBlueberries, frozen, unsweetened3.970.0640.0731.030.250.12NA1404.9600.9532.50.22
GuavasRaw Common Guavas61.50.130.0792.150.890.22NA97045301.455.160.22
CollardsRaw Collards4980.110.261.470.530.33NA25607004.58670.21
Baby Zucchini SquashRaw Baby Zucchini Squash49.60.0830.0711.40.730.28NA39.7067.70NANA0.21
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared1030.110.190.930.550.26NA133011202.421610.21
Green CauliflowerRaw Green Cauliflower160.160.21.461.40.44NA113017500.079400.21
Brussels SproutsRaw Brussels Sprouts75.40.280.181.480.610.43NA121016901.753510.2
LeeksRaw Leeks1650.120.060.790.280.46NA12702401.83930.2
Frozen CauliflowerFrozen Cauliflower, Unprepared20.10.140.850.270.24NA12709700.1429.40.19
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9110.0990.221.270.220.23NA145079.40NANA0.19
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled20.470.332.3410.75NA123085.30NANA0.19
BlackberriesRaw Blackberries220.040.0521.30.550.06NA49.6041.702.3239.30.19
Taro LeavesRaw Taro Leaves4780.410.930.170.29NA2500103042160.18
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030280.17
Frozen Turnip GreensFrozen Turnip Greens, Unprepared6130.0870.180.760.280.2NA1470530NANA0.17
ElderberriesRaw Elderberries59.50.140.120.990.280.46NA12071.4NANANA0.17
Turnip GreensRaw Turnip Greens11490.140.21.20.750.52NA385011905.684980.17
Butterhead LettuceRaw Butterhead Lettuce3290.110.120.710.30.16NA14507.3400.362030.16
Frozen BlackberriesBlackberries, frozen, unsweetened120.0580.0912.40.30.12NA67.506.1502.3239.30.16
Mamey SapoteRaw Mamey Sapote140.0260.232.840.791.43NA14045.6NA4.2NA0.16
Red Leaf LettuceRaw Red Leaf Lettuce7440.130.150.640.290.2NA71.407.3400.32780.16
JackfruitRaw Jackfruit9.920.210.111.830.470.65NA47.6027NA0.67NA0.16
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1270.380.767.20.950.63NA45.602020NANA0.15
Garden CressRaw Garden Cress6870.160.5220.480.49NA159013701.410750.15
SuccotashRaw Succotash29.80.410.163.150.250.26NA79.40300NANA0.15
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA0.14
Black CurrantsRaw European Black Currants240.0990.0990.60.790.13NANA0359NA2NA0.14
Strawberry GuavasRaw Strawberry Guavas9.920.060.061.2NANANANA073.4NANANA0.14
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared180.230.152.030.370.32NA55.6016.50NANA0.14
Yardlong BeanRaw Yardlong Bean85.30.210.220.810.110.048NA123037.30NANA0.14
Green Snap BeansRaw Green Snap Beans69.50.160.211.460.450.28NA65.5024.200.8185.30.14
Frozen SuccotashFrozen Succotash, Unprepared25.80.170.142.730.510.2NA83.30170NANA0.13
New Zealand SpinachRaw New Zealand SpinachNA0.0790.260.990.620.6NA29.8059.502.86690.13
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened87.30.0870.0670.270.350.13NA9.9203.3700.0992.980.13
LitchisRaw Litchis00.0220.131.2NA0.2NA27.8014200.140.790.13
StrawberriesRaw Strawberries20.0480.0440.770.250.0930.3847.6011700.584.370.13
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared6050.0870.170.770.240.15NA81.40510NANA0.13
Frozen TurnipsFrozen Turnips, Unprepared20.060.040.790.210.095NA1608.730NANA0.13
BroccoliRaw Broccoli61.50.140.231.271.140.35NA125017701.552020.13
Young Cowpeas Raw Young Cowpeas 81.40.220.292.880.30.13NA33304.960NANA0.13
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared5040.240.172.50.320.19NA57.5020.60NANA0.13
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.70.12
Sprouted PeasRaw Sprouted PeasNA0.450.316.132.040.53NA286020.60NANA0.12
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 7 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 7 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts