FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Canned Blackberry JuiceBlackberry juice, canned13167.90.241.530103101NANANA1.33.95
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.1
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.5
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.7
Frozen Melon BallsMelon balls, frozen15153.80.970.850.640120NANANANA10.612.7
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 12828.72.20.79309910235.334.232.63.856.54
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.410
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.7
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.4
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.2
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52
Seedless Raspberries PureeRaspberries, puree, seedless122010.60.780.570.52NA9773.73734.32.21112.4
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid10005.12.240.570.45011911253.852.35.512.1
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.47
Frozen LoganberriesLoganberries, frozen9092.80.10.541.06011870NANANA4814
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice23815.480.620.521015932.6NANANA9.525.95
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened13518.91.10.511.8513.510210443.84217.48.17.43
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA5311
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.3
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant212163.850.464.27NA86.44610.310.525.26.783
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.5
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.881610
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.8
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained5682.270.160.430.6501299948492.3314.85.9
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.83
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.05
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA1620
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.25
Fried Green PlantainsPlantains, green, fried162195.970.353.8NA79.65.871.070.993.85.662.43
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.1
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.2
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.85
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids5681.880.150.330.490125116NANANA9.13.7
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.14
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.86
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515
Pickled Green OlivesCanned Pickled Green Olives3455370.324.2013.21.86NANANA11.43.55
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5
Cranberry JuiceUnsweetened Cranberry Juice10871.40.110.30.4601331327.7729.301.14.24
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries5431.40.0760.290.410128119NANANA9.243.04
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA11316
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.94
Raspberries PureeRaspberries Puree with Seeds9098.80.560.250.27NA10559.63027.71.93910
Canned Jumbo OlivesCanned Ripe Jumbo Olives61742.45.60.253.36034.60NANANA15.46
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.84
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Canned Papaya NectarPapaya nectar, canned8771.30.410.250.0610127122NANANA5.261.5
Fruit juice smoothie, NAKED JUICE, GREEN MACHINEFruit juice smoothie, NAKED JUICE, GREEN MACHINE9432.450.50.250.44011810552.426276.65.66
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.74395
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.8
Cooked Guava SauceGuava sauce, cooked13891.940.560.240.58013281.7NANANA504.44
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids13891.40.320.210.21012410637.5541415.310.7
Cherries, sweet, canned, water pack, solids and liquidsCherries, sweet, canned, water pack, solids and liquids10871.40.30.210.210128112NANANA16.38.37
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.4
Lemon JuiceRaw Lemon Juice22735.450.910.20.27015757.32522.59.776.87.95
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids15631.40.0940.20.280130117NANANA12.56.7
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD10003.61.050.190.9301151024322.53666.3
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin8933.750.610.190.90129104NANANA252.5
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.7
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON29412.060.790.180.32NA16646.82126020.614
Lemon juice from concentrateLemon juice from concentrate, canned or bottled29412.060.790.180.3201654520.624.7020.613.2
Cherries, sweet, canned, light syrup pack, solids and liquidsCherries, sweet, canned, light syrup pack, solids and liquids7461.10.250.170.170129118NANANA114.55
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.4
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acidPineapple juice, canned or bottled, unsweetened, with added ascorbic acid9431.130.0750.170.23012194364414.41.93.4
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acidPineapple juice, canned or bottled, unsweetened, without added ascorbic acid9431.130.0750.170.23012194364414.41.93.4
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 500 kcal
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 500 calories.
Top 5 fruits & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Canned Blackberry Juice