FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.814.27
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA3.67
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.071.8
Sprouted Radish SeedsRaw Sprouted Radish Seeds46.50.240.246.631.70.66NA221067.20NANA1.68
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.411.4
KaleRaw Kale6890.320.993.371.060.42NA177026701.911131.08
Chinese BroccoliRaw Chinese Broccoli3310.380.591.77NA0.28NA400011401.923431.04
Grape LeavesRaw Grape Leaves14800.0430.382.540.250.43NA89.201202.151170.92
PurslaneRaw PurslaneNA0.240.562.40.180.37NA6001050NANA0.88
Broccoli RaabRaw Broccoli Raab5950.740.595.551.460.78NA37709207.3610180.86
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds34.80.330.552.12.450.15NA157035.700.0871330.76
ArugulaRaw Arugula4760.180.341.221.750.29NA38806001.724340.68
Romaine LettuceRaw Cos Or Romaine Lettuce25650.420.391.840.840.44NA800023.500.766030.66
Butterhead LettuceRaw Butterhead Lettuce12770.440.482.751.150.63NA562028.501.47870.64
Red Leaf LettuceRaw Red Leaf Lettuce28850.490.592.471.10.77NA277028.501.1510790.62
SpinachRaw Spinach20390.340.823.150.280.8518.5843012208.8321000.6
Sprouted Kidney BeansRaw Sprouted Kidney Beans01.280.86101.270.29NA20301330NANA0.58
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.370.283.681.20.28NA1900350NANA0.54
Baby Zucchini SquashRaw Baby Zucchini Squash1190.20.173.361.750.68NA9501620NANA0.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash19.40.120.0583.061.160.33NA38.706.7700.422.90.48
New Zealand SpinachRaw New Zealand SpinachNA0.290.933.572.232.17NA107021401024070.47
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.230.432.281.90.57NA25403330NANA0.46
Broccoli LeavesRaw Broccoli LeavesNA0.230.432.281.90.57NA25403330NANA0.46
Broccoli StalksRaw Broccoli Stalks71.40.230.432.281.90.57NA25403330NANA0.46
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1970.250.391.60.830.6NA324023604.663500.43
Chinese CabbageRaw Chinese Cabbage17150.310.543.850.681.5NA508034600.693500.42
Frozen KaleFrozen Kale, Unprepared7360.20.42.50.190.32NA60.7014002.0411910.42
Frozen CauliflowerFrozen Cauliflower, Unprepared4.170.210.291.80.570.51NA267020300.2961.70.41
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2000.20.371.81.070.5NA258021704.73120.4
Frozen TurnipsFrozen Turnips, Unprepared6.250.190.132.50.660.3NA50027.50NANA0.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared14050.20.411.740.640.45NA33601220NANA0.4
Sprouted Navy BeansRaw Sprouted Navy Beans00.580.321.821.230.29NA1970280NANA0.39
Green Leaf LettuceRaw Green Leaf Lettuce24670.470.532.50.890.6NA253061.301.478420.39
Iceberg LettuceRaw Iceberg Lettuce1790.290.180.880.650.3NA20702001.31720.37
Sprouted SoybeansRaw Sprouted Soybeans0.820.280.0970.940.760.14NA141012.50NANA0.36
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin590.260.552.651.20.96NA141010500.7125.30.36
Napa CabbageRaw Chinese Napa Cabbage1000.250.312.50.661.45NA494016900.752680.36
Summer SquashRaw All Varieties Summer Squash62.50.30.893.040.971.36NA181010600.7518.80.35
CollardsRaw Collards7840.170.412.30.830.52NA403011007.0613660.34
Green CauliflowerRaw Green Cauliflower260.260.332.372.250.72NA184028400.13650.34
Hubbard Winter SquashRaw Hubbard Winter Squash1700.180.11.2510.39NA40027.500.43.250.33
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared75.60.260.31.560.70.49NA300018101.24600.33
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14520.210.421.850.590.35NA19501230NANA0.31
Dried BeechnutsNuts, beechnuts, dried00.0530.0640.150.160.12NA19.602.7NANANA0.3
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared13910.150.331.940.330.35NA22101210NANA0.29
Scallop Summer SquashRaw Scallop Summer Squash610.390.173.330.570.61NA167010000.7218.30.29
Dried SpirulinaDried Spirulina Seaweed100.821.274.421.20.13NA32.403.501.728.80.28
Tahitian TaroRaw Tahitian Taro2320.140.552.260.280.26NA20.502180NANA0.28
Young BroadbeansRaw Young Broadbeans250.240.152.10.120.053NA1330460NANA0.26
Turnip GreensRaw Turnip Greens18090.220.311.881.20.82NA606018808.947840.26
Green SoybeansRaw Green Soybeans6.120.30.121.120.10.044NA112019.70NANA0.26
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67150.24
Garden CressRaw Garden Cress10810.250.813.130.760.77NA250021602.216930.24
Brussels SproutsRaw Brussels Sprouts88.40.320.211.730.720.51NA142019802.054120.23
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash420.270.222.360.840.55NA100010200.68170.23
Green Snap BeansRaw Green Snap Beans1130.260.342.370.730.45NA106039.401.321390.22
Taro LeavesRaw Taro Leaves5740.51.13.60.20.35NA300012404.82590.22
Frozen BlueberriesBlueberries, frozen, unsweetened3.920.0630.07310.250.12NA13.704.900.94320.22
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72460.22
Red Sweet PeppersRaw Red Sweet Peppers6040.210.333.771.21.11.64177049106.08190.22
Dried LeeksFreeze-dried Leeks4.360.250.121.10.240.38NA114036.80NANA0.22
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.21
WatercressRaw Watercress14550.821.11.82.81.17NA82039109.122730.21
White Icicle RadishesRaw White Icicle Radishes00.210.142.141.30.54NA10002070NANA0.21
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared590.280.252.551.750.29NA5903100.7124.70.21
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.880.2
RadishesRaw Radishes00.0750.241.61.030.44NA156093008.130.19
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage250.210.131.250.580.4NA23802130NANA0.19
Stored Common CabbageRaw Stored Common Cabbage250.210.131.250.580.4NA23801750NANA0.19
Acerola JuiceRaw Acerola Juice1090.0870.261.740.890.017NA6106957NA0.786.10.19
Fruit ChayoteRaw Fruit Chayote00.130.152.471.30.4NA489040.500.6321.60.19
BroccoliRaw Broccoli910.210.341.881.70.51NA185026202.32990.19
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared700.20.2420.440.44NA600320NANA0.19
Jalapeno PeppersRaw Jalapeno Peppers1860.140.244.41.11.44NA930409012.363.80.17
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.16
LeeksRaw Leeks1360.0980.0490.660.230.38NA105019.701.5770.16
SpirulinaRaw Spirulina Seaweed11.50.851.34.61.250.13NA34.603.4601.99.60.16
Oriental RadishesRaw Oriental Radishes00.110.111.10.770.26NA1560122001.670.16
HickorynutsDried Hickorynuts1.070.130.020.140.270.029NA6.100.30NANA0.16
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1241.220.63.860.210.61NA34801240NANA0.15
Yardlong BeanRaw Yardlong Bean910.230.230.870.120.051NA1320400NANA0.15
Young Green OnionsYoung Green Onions, tops only7410.110.0961.220.510.33NA111049.600.785790.15
Red CabbageRaw Red Cabbage1810.210.221.350.470.67NA58018400.351230.15
RutabagasRaw Rutabagas00.240.111.90.430.27NA56.8067.600.810.810.14
TurnipsRaw Turnips00.140.111.430.710.32NA53.607500.110.360.14
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.510.14
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened960.0960.0740.30.390.15NA1103.700.113.260.14
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.10.03410.330.11NA9.5503.8800.0621.40.13
Frozen ArtichokesFrozen Artichokes, Unprepared210.150.372.260.490.22NA3320140NANA0.13
Frozen BlackberriesBlackberries, frozen, unsweetened9.380.0450.0721.90.240.095NA5304.8401.83310.13
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA0.13
Mustard SpinachRaw Mustard Spinach22500.310.423.10.810.7NA72305910NANA0.12
Young Lima BeansRaw Young Lima Beans8.850.190.0911.30.220.18NA30020.700.284.960.12
Frozen Mustard GreensFrozen Mustard Greens, Unprepared12900.240.311.570.0950.66NA69001270NANA0.12
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1550.340.322.732.150.39NA12007501.171.60.12
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA0.12
Yellow Snap BeansRaw Yellow Snap BeansNA0.270.342.430.30.24NA119052.601.321390.12
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA0.11
Enoki MushroomsRaw Enoki MushroomsNA0.610.54193.650.2733.81300013.50.02700.11
Vitamins in Top 100 Raw Fruits, Vegetables & Nuts with the highest Omega 3 content per 100 kcal
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 calories.
Top 5 raw fruits, vegetables & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts