FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.47
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.3
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.2
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.46
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.4
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.53
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.28
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.36
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.52
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.9
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.77
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.5
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.4
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.66
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA2710
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.1
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.43
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.6412
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.86
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.94
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.5
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.7
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.1
LimesRaw Limes100020.220.190.36010517NANANA287
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.5
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.34
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.57
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Sweetened Dried BlueberriesBlueberries, dried, sweetened952.370.190.151.08075.764NANANA7.12.37
Sweetened Dried MangoMango, dried, sweetened941.10.270.150.05707462.3NANANA2.262.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.53
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.07
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.05
Lemon JuiceRaw Lemon Juice13643.270.550.120.1609434.41513.55.864.14.77
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.82
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.24
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.6
Frozen RaspberriesRed Frozen Raspberries5364.340.340.10.08067.23517.415.42.36236.16
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.37
Lime JuiceRaw Lime Juice12000.840.0960.0960.18010120.37.327.25.764.85.04
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.67
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2910.470.0150.0870.1707663.4NANANA132.04
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.3
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3130.410.0220.0840.1208175NANANA5.941.66
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.74
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened3530.460.0390.0810.12077.569.6NANANA7.761.4
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.5
Tangerine JuiceRaw Tangerine Juice6981.40.170.0770.2070.569NANANA1.43.5
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.2
Fresh Orange juiceRaw Orange juice6671.330.160.0730.19069.356141227.61.334.67
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.57
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.58
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.5
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.57
BreadfruitRaw Breadfruit2910.670.140.0520.1407932NANANA14.33.1
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened3490.350.0240.0520.07077.473.6NANANA3.841.4
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.5
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.13
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.9
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.27
OrangesRaw Oranges6380.770.0960.0450.1107559.7NANANA15.36
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.7
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
Pink Grapefruit JuiceRaw Pink Grapefruit Juice7690.770.110.0380.15070.8NANANANANA3.85
White Grapefruit JuiceRaw White Grapefruit Juice7690.770.110.0380.15070.870NANANA0.773.85
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.63
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.64
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.64
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.38
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.4
Sweetened Dried CranberriesCranberries, dried, sweetened971.060.0860.0220.15080.670.726.32915.45.160.17
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.73
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1230.40.0640.020.095081.370.6NANANA10.71.15
Macronutrients in Top 100 Raw Fruits & Nuts with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits & nuts , sorted by most amount of Omega 3 per 300 calories.
Top 5 raw fruits & nuts with most amount of omega 3 per 300 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts