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
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
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.410
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
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.47
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2
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
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
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
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34
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
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
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA11316
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
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.84
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.74395
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.8
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
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
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.7
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.4
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.64
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.3
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.6
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.4
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.12
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4850.780.0240.150.290127106NANANA21.43.4
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5210.680.0360.140.190135125NANANA9.92.76
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened5880.760.0650.140.20129116NANANA132.35
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.16
Tangerine JuiceRaw Tangerine Juice11632.330.280.130.340117115NANANA2.335.8
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.3
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.78
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.63
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.17
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.3
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.2
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened5810.580.0410.0870.120129123NANANA6.42.33
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.5
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.2
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.84
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.5
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.510
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.8
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Pink Grapefruit JuiceRaw Pink Grapefruit Juice12821.30.180.0640.240118NANANANANA6.4
White Grapefruit JuiceRaw White Grapefruit Juice12821.30.180.0640.240118117NANANA1.36.4
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.73
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3
Sweetened Dried CranberriesCranberries, dried, sweetened1621.770.140.0370.2601341184448.225.68.60.28
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.54
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2060.660.110.0330.160136118NANANA181.9
Macronutrients in Top 100 Raw 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 raw fruits & nuts , sorted by most amount of Omega 3 per 500 calories.
Top 5 raw fruits & nuts with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts