FlaxseedSeeds, flaxseed534042236.622859028915.50411.5273183
ChiaDried Chia Seeds486030733.317858.40421NANANANA344165
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.540316
WalnutsEnglish Walnuts654065261.3913810137260.90.824.367152
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA62
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA64127
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.4399592
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.4409495
PecansPecans nuts691072061.89.86206013939.70.40.4399692
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA107116
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA93170
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA6062
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.7106202
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA4853
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.1116205
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant236075182.220NA40821848.649.71193214
Fried Green PlantainsPlantains, green, fried3090118372.1523.5NA49236.36.66.123.63515
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.571103211
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.38679
Almond pasteNuts, almond paste458027726.3255.80478363NANANA4890
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.7408078
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA11764
Dried LitchisLitchis, dried2770122.71.781.840707661NANANA4638
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA20176
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA50
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.537137
Sweetened Dried BlueberriesBlueberries, dried, sweetened31702521.6311.40800675NANANA7525
Sweetened Dried MangoMango, dried, sweetened3190122.871.60.610786663NANANA2424.5
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA30153
CherimoyaRaw Cherimoya7506.82.331.60.28017712962.859.36.63015.7
RaspberriesRaw Raspberries5206.50.191.262.5011944.223.518.626512
AvocadosRaw Avocados160014721.31.2516.7085.36.61.23.70.66720
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.360302
Canned Blackberry JuiceBlackberry juice, canned38060.181.152.307877NANANA13
Frozen BlueberriesBlueberries, frozen, unsweetened5106.40.531.121.67012284.5NANANA274.2
GuavasRaw Common Guavas6809.52.721.122.88014389.2NANANA5425.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.465298
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA8124
BlackberriesRaw Blackberries4304.90.140.941.8609648.824230.75314
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.7
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 33307.31.460.921.020805672NANANA2512.5
Pickled Green OlivesCanned Pickled Green Olives145015320.30.9212038.45.4NANANA3310.3
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.74297150
ElderberriesRaw Elderberries73050.230.851.620184NANANANA706.6
Frozen BlackberriesBlackberries, frozen, unsweetened6404.30.150.821.630157107NANANA5012
Mamey SapoteRaw Mamey Sapote12404.61.70.820.11032120176.680415414.5
JackfruitRaw Jackfruit9506.41.950.790.15023319192954.21517
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA115172
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA184186
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained88040.280.751.14022717584.386.24.12610.4
Black CurrantsRaw European Black Currants6304.10.340.721.070154NANANANANA14
Strawberry GuavasRaw Strawberry Guavas69061.720.711.820174NANANANA545.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA111193
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.433168
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4604.410.650.67011090NANANA169.2
LitchisRaw Litchis6604.40.990.650.670165152NANANA138.3
StrawberriesRaw Strawberries32030.150.650.9076.84924.4204.7206.7
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 3906.81.730.622.34077.479.627.526.725.435.1
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.55833182
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.594150
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA2586208
Frozen LoganberriesLoganberries, frozen5503.10.110.591.17013077NANANA5315
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids8803.30.270.580.860221205NANANA166.5
BlueberriesRaw Blueberries5703.30.280.580.88014510049.748.81.1247.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts1310142.60.584.870278NANANANANA20
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.5110137
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid5005.12.240.570.45011911253.852.35.512.1
Frozen Melon BallsMelon balls, frozen3302.50.640.560.42079.4NANANANA78.4
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries9202.60.140.540.750235218NANANA175.6
Peeled European ChestnutsPeeled Raw European Chestnuts196012.52.350.534.40442NANANANANA16.3
MangosRaw Mangos6003.80.920.510.19015013746.82069.7168.2
Frozen BoysenberriesBoysenberries, frozen, unsweetened5002.60.090.50.98012269NANANA5311
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.59702331050010557173
KumquatsRaw Kumquats7108.61.030.471.24015994NANANA6519
PapayasRaw Papayas4302.60.810.470.11010878.237.3410174.7
Seedless Raspberries PureeRaspberries, puree, seedless4108.70.640.470.43NA8060.430.5281.8910
GooseberriesRaw Gooseberries4405.80.380.462.70102NANANANA438.8
Cantaloupe MelonsRaw Cantaloupe Melons3401.90.510.460.35081.678.618.715.443.598.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.2
Acerola JuiceRaw Acerola Juice23030.680.440.4604845NANANA34
Red Sour CherriesRaw Red Sour Cherries50030.680.440.460122853541.881610
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit6302.80.650.430.601581235852.8121410
Green KiwifruitRaw Green Kiwifruit6105.20.290.422.4601479043.5411.53011.4
Canned Jumbo OlivesCanned Ripe Jumbo Olives81068.79.10.415.440560NANANA259.7
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened3706.60.820.381.371075.47732.4311365.5
Seeded RaisinsRaisins, seeded29605.41.780.371.220785NANANANA6825
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.375143
Red CurrantsRaw Red And White Currants56020.170.350.53013873.735.332.26.14314
Honeydew MelonsRaw Honeydew Melons3601.40.380.330.260918129.6272585.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.5
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2390121.750.32.750524NANANANANA44.8
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened10301.60.050.30.590262218NANANA447
FeijoaRaw Feijoa6104.21.040.291.0701528229.52329.3647.1
Cranberry JuiceUnsweetened Cranberry Juice4601.30.10.280.4201221217.1527013.9
Chinese ChestnutsRaw Chinese Chestnuts2240111.640.282.580491NANANANANA42
Canned Papaya NectarPapaya nectar, canned5701.50.470.280.070145139NANANA61.7
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 fruits & nuts with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts