FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
Canned Blackberry JuiceBlackberry juice, canned2631.580.0470.30.6020.520.3NANANA0.260.79
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.08
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.3
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.82
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.23
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.1
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.1
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.74
Frozen Melon BallsMelon balls, frozen3030.760.190.170.13024NANANANA2.122.55
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.75
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.94
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 2561.740.440.160.602020.47.056.856.50.771.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.3
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.482
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.34
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.47
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.84
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.9
Seedless Raspberries PureeRaspberries, puree, seedless2442.120.160.110.1NA19.514.77.446.850.442.22.5
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.22
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid2001.020.450.110.0902422.310.810.51.10.20.42
PapayasRaw Papayas2330.60.190.110.026025188.679.503.951.1
Frozen LoganberriesLoganberries, frozen1820.560.020.110.21023.714NANANA9.642.76
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice4761.10.120.10.20326.52NANANA1.91.2
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.772
Strawberry GuavasRaw Strawberry Guavas1450.870.250.10.26025NANANANA7.830.84
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened2701.80.220.10.372.720.420.88.768.383.51.621.5
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.2
LitchisRaw Litchis1520.670.150.0980.102523NANANA1.971.26
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant42.43.20.770.0930.85NA17.39.222.062.15.041.360.6
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.5
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.8
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.22
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.35
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained1140.450.0320.0850.13025.8209.589.80.472.951.2
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.37
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.8
Casaba MelonsRaw Casaba Melons3570.360.0890.0790.061023.520.3NANANA3.23.96
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.25
Fried Green PlantainsPlantains, green, fried32.43.821.20.070.76NA161.170.210.20.761.130.49
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.87
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.86
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1590.440.10.0680.09502519.59.28.41.942.221.6
KumquatsRaw Kumquats1411.20.150.0660.17022.413NANANA9.152.65
Mamey SapoteRaw Mamey Sapote80.60.370.140.0660.00902616.26.186.463.34.351.17
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids1140.380.0310.0660.09802523.3NANANA1.80.74
Frozen StrawberriesStrawberries, frozen, unsweetened2860.310.0170.0660.089026136.25.771.0661.23
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.1
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.37
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.483
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA33
Pickled Green OlivesCanned Pickled Green Olives6910.61.40.0630.8402.650.37NANANA2.280.71
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.33
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.5
Cranberry JuiceUnsweetened Cranberry Juice2170.280.0220.0610.091026.526.31.555.8700.220.85
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries1090.280.0150.0590.082025.623.7NANANA1.850.61
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.8
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.2
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.85
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
Sweetened Dried BlueberriesBlueberries, dried, sweetened31.50.790.0630.0510.36025.221.3NANANA2.370.79
Raspberries PureeRaspberries Puree with Seeds1821.760.110.0510.055NA211265.550.387.82
Canned Jumbo OlivesCanned Ripe Jumbo Olives1238.51.120.0510.6706.930NANANA3.11.2
Sweetened Dried MangoMango, dried, sweetened31.30.370.090.050.019024.620.8NANANA0.750.77
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.7
Canned Papaya NectarPapaya nectar, canned1750.260.0820.0490.012025.524.4NANANA1.050.3
Fruit juice smoothie, NAKED JUICE, GREEN MACHINEFruit juice smoothie, NAKED JUICE, GREEN MACHINE1890.490.10.0490.089023.62110.55.25.381.321.13
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.831
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.16
Cooked Guava SauceGuava sauce, cooked2780.390.110.0470.12026.316.3NANANA100.89
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.36
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.14
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.53
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.97
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids2780.280.0640.0420.042025217.5112.783.062.14
Cherries, sweet, canned, water pack, solids and liquidsCherries, sweet, canned, water pack, solids and liquids2170.280.0610.0410.041025.622.3NANANA3.261.67
Sweet CherriesRaw Sweet Cherries1590.320.060.0410.043025.420.38.5210.50.243.331.7
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.6
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids3130.280.0190.0410.05602623.4NANANA2.51.34
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD2000.720.210.0380.1902320.38.64.57.21.21.26
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.3
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin1790.750.120.0380.18025.720.7NANANA50.5
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.94
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON5880.410.160.0350.065NA33.39.354.185.1804.12.76
Lemon juice from concentrateLemon juice from concentrate, canned or bottled5880.410.160.0350.06503394.14.9404.12.65
Cherries, sweet, canned, light syrup pack, solids and liquidsCherries, sweet, canned, light syrup pack, solids and liquids1490.220.0510.0340.03402623.6NANANA2.240.91
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.08
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acidPineapple juice, canned or bottled, unsweetened, with added ascorbic acid1890.230.0150.0340.045024.3197.28.772.90.380.68
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acidPineapple juice, canned or bottled, unsweetened, without added ascorbic acid1890.230.0150.0340.045024.3197.28.772.90.380.68
Macronutrients in Top 100 Fruits & Nuts with the highest Omega 3 content per 100 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 100 calories.
Top 5 fruits & nuts with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Canned Blackberry Juice