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
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.8
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
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
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.42
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.55
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
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
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.4
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.58
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
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.74
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
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.88
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.47
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
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
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
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.2
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.1
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.04
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.13
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries960.130.0070.0270.03702624NANANA1.90.53
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.06
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.5
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.1
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.63
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened850.130.0110.0230.03402219.7NANANA2.20.4
Sweetened Dried CranberriesCranberries, dried, sweetened3081.10.0880.0230.16082.872.62729.7165.30.17
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.73
Frozen StrawberriesStrawberries, frozen, unsweetened350.110.0060.0230.03109.134.562.172.020.372.10.43
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.46
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.1
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.7
Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.15
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.07
TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.81
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.54
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.18
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.93
Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.04
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.3
CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.4
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened860.10.0070.0150.0202221NANANA1.10.4
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.43
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.25
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.43
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.9
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.72
Fresh Orange juiceRaw Orange juice450.20.0240.0110.029010.48.42.121.84.140.20.7
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.5
Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.7
Tangerine JuiceRaw Tangerine Juice430.20.0240.0110.0290109.9NANANA0.20.5
ApplesRaw Apples with skin520.170.0280.0090.04301410.45.92.432.072.40.26
Lemon JuiceRaw Lemon Juice220.240.040.0090.01206.92.521.10.990.430.30.35
Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.91
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.6
Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.77
Lime JuiceRaw Lime Juice250.070.0080.0080.01508.41.70.610.60.480.40.42
Apples no SkinRaw Apples without skin480.130.0210.0070.031012.8106.033.250.821.30.27
OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.94
Macronutrients in Top 100 Raw 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 raw fruits & nuts , sorted by most amount of Omega 3 per 100 grams.
Top 5 raw fruits & nuts with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts