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
Ground Mustard SeedGround Mustard Seed Spices20.810.264.730.810.4NA16207.105.075.43.8
Dried Marjoram SpicesSpices, marjoram, dried4030.290.324.12NA1.2NA274051.401.76223.23
Dried TarragonDried Tarragon Spices2100.251.348.95NA2.4NA2740500NANA2.96
Dried SpearmintSpearmint, dried5290.291.426.561.42.58NA530000NANA2.8
Dried Parsley SpicesSpices, parsley, dried970.22.49.941.060.9NA180012508.9613601.88
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA1.7
SaffronSaffron Spices270.120.271.46NA1NA93080.80NANA1.24
Ground SageGround Sage Spices2950.750.345.7NA2.7NA274032.407.517151.23
Dried Rosemary SpicesSpices, rosemary, dried1560.510.431NA1.74NA307061.20NANA1.08
Bay Leaf SpicesSpices, bay leaf3090.0090.422NA1.74NA180046.50NANA1.05
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
Dried Thyme SpicesSpices, thyme, dried1900.510.44.94NA0.55NA27405007.517150.69
Red or Cayenne PepperRed or Cayenne Pepper Spice20810.330.928.7NA2.45NA106076.403080.30.66
Dried Oregano SpicesSpices, oregano, dried850.180.534.640.921.04NA23702.3018.36220.62
Ground ClovesGround Cloves Spices80.160.221.560.510.39NA2500.208.81420.59
Chili PowderChili Powder Spices14830.250.9411.60.892.1NA2800.70381060.53
PaprikaPaprika Spice24630.331.23102.52.14NA4900.902980.30.45
ThymeFresh Thyme2380.0480.471.820.410.35NA4501600NANA0.45
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA0.45
PeppermintFresh Peppermint2120.0820.271.70.340.13NA1140320NANA0.44
RosemaryFresh Rosemary1460.0360.150.910.80.34NA1090220NANA0.41
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
SpearmintFresh Spearmint2030.0780.180.950.250.16NA105013.30NANA0.34
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.230.182.280.740.17NA118021.70NANA0.33
BasilFresh Basil2640.0340.0760.90.210.16NA6801800.84150.32
Dried Basil SpicesSpices, basil, dried370.081.24.90.841.34NA31000.8010.717150.3
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA0.29
Poppy SeedPoppy Seed Spices00.850.10.90.320.25NA820101.7700.27
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
Ground GingerGround Ginger Spices20.0460.179.60.480.63NA1300.7000.80.22
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
Celery SeedCelery Seed Spices30.340.293.06NA0.89NA1001701.0700.2
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
Cumin SeedCumin Seed Spices640.630.334.58NA0.44NA1007.703.335.40.18
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
Black PepperBlack Pepper Spices270.110.181.141.40.29NA170001.041640.15
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.10.0790.690.240.13NA4804.60NANA0.15
Caraway SeedCaraway Seed Spices180.380.383.6NA0.36NA1002102.500.15
Dill SeedDill Seed Spices30.420.282.8NA0.25NA100210NANA0.15
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
CardamomCardamom Spices00.20.181.1NA0.23NANA0210NANA0.12
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
Vitamins in Top 100 Raw Vegetables, Nuts, Fruits & Spices with the highest Omega 3 content per 100 g
In the above table you can find and compare the amount of vitamins in raw vegetables, nuts, fruits & spices , sorted by most amount of Omega 3 per 100 grams.
Top 5 raw vegetables, nuts, fruits & spices with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices