FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.323
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA18
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.910
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.79.1
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA1.7
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA1.05
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.50.99
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA83011021090.86
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.50.82
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA0.79
Sprouted Radish SeedsRaw Sprouted Radish Seeds200.10.12.850.730.29NA950290NANA0.72
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA0.69
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA0.45
KaleRaw Kale2410.110.351.180.370.15NA6209300.663900.38
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.2500.38
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA0.38
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.230.182.280.740.17NA118021.70NANA0.33
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA0.29
Chinese BroccoliRaw Chinese Broccoli860.10.150.46NA0.074NA104029.600.5890.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6800.26
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA0.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.180.0611.80.580.19NA1706.900.112.50.23
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA0.21
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.50.21
Young BroadbeansRaw Young Broadbeans180.170.111.50.0860.038NA960330NANA0.19
Broccoli RaabRaw Broccoli Raab1310.160.131.220.320.17NA8302001.622240.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA0.19
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA0.19
Dried LitchisLitchis, dried00.010.573.1NA0.09NA12018300.311.60.18
PurslaneRaw PurslaneNA0.0470.110.480.0360.073NA120210NANA0.18
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds80.0760.130.480.560.034NA3608.200.0230.50.18
ArugulaRaw Arugula1190.0440.0860.310.440.073NA9701500.431090.17
Sprouted Kidney BeansRaw Sprouted Kidney Beans00.370.252.920.370.085NA59038.70NANA0.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA0.17
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33540.16
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA0.16
Sweetened Dried BlueberriesBlueberries, dried, sweetened70.0920.131.15NA0.15NA1202402.3559.40.16
Sweetened Dried MangoMango, dried, sweetened670.0620.0852NA0.33NA68042.304130.16
CherimoyaRaw Cherimoya00.10.130.640.350.26NA23012.6NA0.27NA0.16
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.10.0790.690.240.13NA4804.60NANA0.15
Spaghetti Winter SquashRaw Spaghetti Winter Squash60.0370.0180.950.360.1NA1202.100.130.90.15
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA22901900041140.15
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.034830.14
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.60.14
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared310.110.120.640.290.2NA12307400.51890.13
Hubbard Winter SquashRaw Hubbard Winter Squash680.070.040.50.40.15NA1601100.161.30.13
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.0650.120.640.540.16NA710930NANA0.13
Broccoli LeavesRaw Broccoli LeavesNA0.0650.120.640.540.16NA710930NANA0.13
Broccoli StalksRaw Broccoli Stalks200.0650.120.640.540.16NA710930NANA0.13
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.13
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.13
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared570.0720.110.460.240.18NA94068.301.351010.13
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA0.12
Tahitian TaroRaw Tahitian Taro1020.0620.2410.120.12NA90960NANA0.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.30.12
Frozen KaleFrozen Kale, Unprepared2060.0560.110.70.0520.09NA17039.300.573340.12
Romaine LettuceRaw Cos Or Romaine Lettuce4360.0720.0670.310.140.074NA1360400.131030.11
Frozen BlueberriesBlueberries, frozen, unsweetened20.0320.0370.520.130.059NA702.500.4816.40.11
GuavasRaw Common Guavas310.0670.041.10.450.11NA49022800.732.60.11
CollardsRaw Collards2510.0540.130.740.270.17NA129035.302.264370.11
Baby Zucchini SquashRaw Baby Zucchini Squash250.0420.0360.710.370.14NA200340NANA0.11
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared520.0530.0960.470.280.13NA67056.401.22810.11
Green CauliflowerRaw Green Cauliflower80.080.10.730.70.22NA5708800.04200.1
Brussels SproutsRaw Brussels Sprouts380.140.090.750.310.22NA6108500.881770.099
LeeksRaw Leeks830.060.030.40.140.23NA6401200.92470.099
Frozen CauliflowerFrozen Cauliflower, Unprepared10.0510.070.430.140.12NA64048.800.07150.098
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared4590.050.110.640.110.12NA730400NANA0.096
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA0.095
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.094
Taro LeavesRaw Taro Leaves2410.210.461.50.0840.15NA12605202.021090.093
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015140.087
Frozen Turnip GreensFrozen Turnip Greens, Unprepared3090.0440.0910.380.140.1NA740270NANA0.087
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA0.085
Turnip GreensRaw Turnip Greens5790.070.10.60.380.26NA19406002.862510.084
Butterhead LettuceRaw Butterhead Lettuce1660.0570.0620.360.150.082NA7303.700.181020.083
Frozen BlackberriesBlackberries, frozen, unsweetened60.0290.0461.20.150.061NA3403.101.17200.082
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.082
Red Leaf LettuceRaw Red Leaf Lettuce3750.0640.0770.320.140.1NA3603.700.151400.081
JackfruitRaw Jackfruit50.110.0550.920.240.33NA24013.7NA0.34NA0.079
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained640.190.383.630.480.32NA2301020NANA0.078
Garden CressRaw Garden Cress3460.080.2610.240.25NA8006900.75420.076
SuccotashRaw Succotash150.210.0821.60.130.13NA400150NANA0.076
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA0.073
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA0.072
Strawberry GuavasRaw Strawberry Guavas50.030.030.6NANANANA037NANANA0.071
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared90.110.0751.020.190.16NA2808.30NANA0.07
Yardlong BeanRaw Yardlong Bean430.110.110.410.0550.024NA620190NANA0.07
Green Snap BeansRaw Green Snap Beans350.0820.10.730.230.14NA3301200.41430.069
Frozen SuccotashFrozen Succotash, Unprepared130.0870.0721.380.260.1NA4208.50NANA0.067
New Zealand SpinachRaw New Zealand SpinachNA0.040.130.50.310.3NA1503001.423370.066
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened440.0440.0340.140.180.067NA501.700.051.50.065
LitchisRaw Litchis00.0110.0650.6NA0.1NA14071.500.070.40.065
StrawberriesRaw Strawberries10.0240.0220.390.130.0470.1924058.800.292.20.065
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared3050.0440.0880.390.120.074NA410260NANA0.065
Frozen TurnipsFrozen Turnips, Unprepared10.030.020.40.110.048NA804.40NANA0.064
BroccoliRaw Broccoli310.0710.120.640.570.18NA63089.200.781020.063
Young Cowpeas Raw Young Cowpeas 410.110.151.450.150.067NA16802.50NANA0.063
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared2540.120.0851.250.160.096NA29010.40NANA0.063
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9340.062
Sprouted PeasRaw Sprouted PeasNA0.230.163.11.030.27NA144010.40NANA0.061
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts