FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant937307.20.878NA16286.419.319.747.212.75.64
Fried Green PlantainsPlantains, green, fried12264714.60.859.3NA19514.42.62.429.37145.95
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA20
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Sweetened Dried BlueberriesBlueberries, dried, sweetened12589.920.790.654.50318268NANANA29.89.92
Sweetened Dried MangoMango, dried, sweetened12664.71.140.640.240312263NANANA9.539.72
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.8
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.23
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.76
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
Canned Blackberry JuiceBlackberry juice, canned1512.40.0710.460.9103130.6NANANA0.41.2
Frozen BlueberriesBlueberries, frozen, unsweetened2022.540.210.440.66048.333.5NANANA10.71.67
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.410
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.5
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.6
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 13222.90.580.370.40319267NANANA9.924.96
Pickled Green OlivesCanned Pickled Green Olives575618.050.374.82015.22.14NANANA134.1
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Frozen BlackberriesBlackberries, frozen, unsweetened2541.70.060.330.6506242.3NANANA204.7
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.75
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.83
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.6
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained3491.60.110.30.4509069.333.534.21.6310.34.13
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.56
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.21367
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1831.750.40.260.27043.735.8NANANA6.353.65
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.3
StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.66
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 1552.70.690.250.93030.731.61110.6101.22.02
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.7
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.5
Frozen LoganberriesLoganberries, frozen2181.230.0440.230.46051.730.6NANANA216.03
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids3491.30.110.230.34087.681.2NANANA6.352.58
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.94
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.94
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.4
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid1982.020.890.230.18047.344.321.420.82.20.40.83
Frozen Melon BallsMelon balls, frozen1310.990.250.220.17031.5NANANANA2.783.33
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries3651.030.0560.210.309386.6NANANA6.752.22
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.47
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.25
Frozen BoysenberriesBoysenberries, frozen, unsweetened1981.030.0360.20.39048.427.3NANANA214.37
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.6
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.46
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.87
Seedless Raspberries PureeRaspberries, puree, seedless1633.450.250.190.17NA31.72412110.713.574.05
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.5
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.33
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA27
Acerola JuiceRaw Acerola Juice911.20.270.170.1801918NANANA1.21.6
Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.97
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.05
Green KiwifruitRaw Green Kiwifruit2422.060.120.170.9805835.717.316.30.6124.52
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.85
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened1472.60.330.150.543.973030.51312.35.12.42.2
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA2710
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.857
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.56
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA21
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.8
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4090.640.020.120.23010486.4NANANA17.52.78
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.8
Cranberry JuiceUnsweetened Cranberry Juice1830.520.040.110.17048.4482.8410.700.41.55
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.7
Canned Papaya NectarPapaya nectar, canned2260.60.190.110.028057.655.2NANANA2.40.67
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & nuts , sorted by most amount of Omega 3 per 14 ounces.
Top 5 fruits & nuts with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts