FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.2
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant2367.51.80.222NA40.821.84.864.97123.21.42
Fried Green PlantainsPlantains, green, fried309123.70.222.35NA493.630.660.612.363.51.5
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.8
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA5
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.5
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.45
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.57
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.2
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.72
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2
Canned Blackberry JuiceBlackberry juice, canned380.60.0180.120.2307.87.7NANANA0.10.3
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.42
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.55
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.4
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.17
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 3330.730.150.0920.1080.567NANANA2.51.25
Pickled Green OlivesCanned Pickled Green Olives14515.32.030.0921.203.840.54NANANA3.31.03
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.66
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.18
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.45
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.72
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained880.40.0280.0750.11022.717.58.438.60.412.61.04
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.4
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.58
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.317
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened460.440.10.0650.0670119NANANA1.60.92
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.83
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.67
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 390.680.170.0620.2307.747.962.752.672.540.30.51
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8
Frozen LoganberriesLoganberries, frozen550.310.0110.0590.120137.7NANANA5.31.52
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids880.330.0270.0580.08602220.5NANANA1.60.65
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.74
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA2
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid500.510.220.0570.045012115.385.230.550.10.21
Frozen Melon BallsMelon balls, frozen330.250.0640.0560.04207.94NANANANA0.70.84
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries920.260.0140.0540.075023.522NANANA1.70.56
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.63
MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.82
Frozen BoysenberriesBoysenberries, frozen, unsweetened500.260.0090.050.0980126.9NANANA5.31.1
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.88
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.47
Seedless Raspberries PureeRaspberries, puree, seedless410.870.0640.0470.043NA86.043.052.80.180.91.02
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.88
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.84
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.82
Acerola JuiceRaw Acerola Juice230.30.0680.0440.04604.84.5NANANA0.30.4
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.61
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.02
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.14
Canned Jumbo OlivesCanned Ripe Jumbo Olives816.870.910.0410.5405.60NANANA2.50.97
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened370.660.0820.0380.1417.547.73.243.11.30.60.55
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.52
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.4
Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.25
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.5
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1030.160.0050.030.05902621.8NANANA4.40.7
FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.71
Cranberry JuiceUnsweetened Cranberry Juice460.130.010.0280.042012120.722.700.10.39
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.2
Canned Papaya NectarPapaya nectar, canned570.150.0470.0280.007014.514NANANA0.60.17
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 fruits & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts