FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant33510.62.570.312.86NA57.8316.97.04174.542
Fried Green PlantainsPlantains, green, fried43816.75.230.33.33NA69.75.150.940.863.354.962.13
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.4
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened4493.540.280.231.6011396NANANA10.63.54
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.47
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.23
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.7
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.83
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Canned Blackberry JuiceBlackberry juice, canned540.850.0260.160.3201111NANANA0.140.43
Frozen BlueberriesBlueberries, frozen, unsweetened72.30.910.0750.160.24017.312NANANA3.830.6
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.97
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 4721.030.210.130.14011495NANANA3.541.77
Pickled Green OlivesCanned Pickled Green Olives20621.72.880.131.7205.440.77NANANA4.681.46
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.94
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.67
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.06
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.44
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained1250.570.040.110.1603224.71212.20.583.71.47
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA2
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.82
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.6824
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened65.20.620.140.0920.095015.612.8NANANA2.271.3
LitchisRaw Litchis940.620.140.0920.095023.421.6NANANA1.841.18
StrawberriesRaw Strawberries45.40.430.0210.0920.130116.933.462.820.672.830.95
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 55.30.960.250.0880.3301111.33.93.83.60.430.72
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5
Frozen LoganberriesLoganberries, frozen780.440.0160.0840.17018.511NANANA7.52.15
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids1250.470.0380.0820.12031.329NANANA2.270.92
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.05
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.83
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid710.720.320.0810.064017167.637.40.780.140.3
Frozen Melon BallsMelon balls, frozen46.80.350.0910.0790.06011.3NANANANA0.991.2
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries1300.370.020.0770.11033.431NANANA2.40.79
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.3
MangosRaw Mangos850.540.130.0720.027021.219.46.632.859.882.271.16
Frozen BoysenberriesBoysenberries, frozen, unsweetened710.370.0130.0710.14017.39.77NANANA7.51.56
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5
KumquatsRaw Kumquats1011.20.150.0670.18022.513.3NANANA9.22.66
PapayasRaw Papayas610.370.110.0670.016015.3115.35.802.40.67
Seedless Raspberries PureeRaspberries, puree, seedless581.230.0910.0670.061NA11.38.564.3240.261.281.45
GooseberriesRaw Gooseberries62.40.820.0540.0650.38014.4NANANANA6.11.25
Cantaloupe MelonsRaw Cantaloupe Melons480.270.0720.0650.05011.6112.652.26.171.281.2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.67
Acerola JuiceRaw Acerola Juice32.60.430.0960.0620.06506.86.38NANANA0.430.57
Red Sour CherriesRaw Red Sour Cherries710.430.0960.0620.065017.3124.985.931.132.271.4
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit89.30.40.0920.0610.085022.417.48.227.51.7321.45
Green KiwifruitRaw Green Kiwifruit86.50.740.0410.060.35020.812.76.175.830.214.251.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives1159.741.30.0580.7707.950NANANA3.541.37
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened52.40.940.120.0540.191.410.7114.64.41.830.850.78
Seeded RaisinsRaisins, seeded4200.770.250.0520.170111NANANANA9.643.57
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3
Red CurrantsRaw Red And White Currants79.40.280.0240.050.075019.610.454.560.866.12
Honeydew MelonsRaw Honeydew Melons510.20.0540.0470.03701311.54.23.83.51.130.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.44
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.35
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1460.230.0070.0430.08403731NANANA6.240.99
FeijoaRaw Feijoa86.50.60.150.0410.15021.611.64.23.34.159.071
Cranberry JuiceUnsweetened Cranberry Juice65.20.180.0140.040.06017.31713.8300.140.55
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.95
Canned Papaya NectarPapaya nectar, canned80.80.210.0670.040.01020.619.7NANANA0.850.24
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 5 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 5 ounces.
Top 5 fruits & nuts with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts