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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA2.05
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA1.97
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.951.96
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972161.7
Canned Grape LeavesGrape leaves, canned5220.130.728.948.470.27NA155022.403.551931.67
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.370.232.680.580.23NA65.503.1800.9167.71.66
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
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.0540.0996.341.460.72NANA05.3603.33391.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed2740.110.221.90.480.72NA3.97032306.1332.51.54
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed27.80.0830.0951.150.220.39NA3.97035102.7842.31.53
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
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.0970.0810.0730.340.41NA3.97NA3.5701.35431.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans20.830.382.22.360.33NA2520240NANA0.94
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.270.0654.61.140.47NA31.8013.304.35360.88
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA0.88
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.500.81
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
Boiled KaleBoiled and Drained Kale2900.130.280.910.340.13NA129035.303.28300.74
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach11970.150.350.870.150.27NA24004.3707.0310730.74
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.500.72
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA0.72
Boiled Green SoybeansBoiled and Drained Green Soybeans160.520.312.50.250.12NA220033.70NANA0.7
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.340.0654.571.770.94NA31.8025.800.027.340.67
Cooked Frozen KaleBoiled and Drained Frozen Kale2900.130.280.910.340.13NA129035.303.28300.67
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.460.354.521.470.34NA2340430NANA0.66
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted29.80.810.4814.720.83NA1170150NANA0.66
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.760.472.51.70.39NA210034.30NANA0.59
Steamed Soybeans SproutsSteamed Sprouted Soybeans3.970.410.112.171.470.21NA159016.500.421400.59
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA0.57
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled240.580.3410.51.60.59NA970120NANA0.56
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA0.56
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
Cooked Chinese BroccoliBroccoli, chinese, cooked1630.190.290.870.320.14NA19605600.951680.51
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.370.123.61.160.38NA33.7013.700.224.960.46
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes180.10.272.871.450.75NA24020.60NANA0.44
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3260.42
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA0.41
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.140.0732.880.640.24NA45.607.9400.527.340.41
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.930.41
Cooked Broccoli RaabBroccoli raab, cooked4500.340.2840.890.44NA141073.405.025080.4
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202700.39
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1300.39
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans00.720.5460.760.18NA93070.60NANA0.38
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
Boiled Young BroadbeansBoiled and Drained Young Broadbeans27.80.250.182.40.130.058NA115039.30NANA0.36
Canned SpinachCanned Spinach, Solids with Salt9720.0320.270.770.0930.2NA194028.403.859160.35
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.540.211.250.510.38NA67.501.40NANA0.35
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
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts77.40.210.161.20.50.35NA119012300.852780.34
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA0.34
ArugulaRaw Arugula2360.0870.170.610.870.14NA192029.800.852160.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans00.730.55.80.730.17NA117076.80NANA0.34
Boiled CauliflowerBoiled and Drained Cauliflower20.0830.10.8110.34NA87.308800.1427.40.33
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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt6650.150.0931.10.890.34NA31.801900.43.180.32
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.83690.32
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
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 35.70.0320.0910.410.40.06NA55.605.5600.06770.29
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
KimchiCabbage Kimchi9.920.020.422.2NA0.42NA1030000.2286.50.27
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
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.140.20.960.330.13NA24NA22NA0.831150.26
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt35.70.0320.0910.410.40.06NA47.605.5600.06770.26
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
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts910.20.221.070.680.57NA200091013840.26
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards11410.0930.231.260.230.23NA151052.402.512370.25
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
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet9.9200.0400.130.02NA9.9201200.321220.24
Canned Spinach with LiquidsCanned Spinach Solids and Liquids8020.0360.210.540.0750.16NA115026.803.187560.24
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
Boiled BroccoliBoiled and Drained Broccoli1530.130.241.11.220.4NA214012902.882800.24
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens10680.110.150.930.140.13NA77.4043.305.2810300.24
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.130.121.440.470.11NA57.50120NANA0.23
Frozen KaleFrozen Kale, Unprepared4090.110.221.40.10.18NA33.707801.136620.23
Vitamins in Top 100 Nuts & Vegetables with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Omega 3 per 7 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts