FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.691
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.5182370.8
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.739.8
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.31636
Ground Mustard SeedGround Mustard Seed Spices10562.56NA36.614699.7NA3286292982651.6242115
Dried Marjoram SpicesSpices, marjoram, dried78984.5NA328137321.6NA121460411830614.330.313
Dried TarragonDried Tarragon Spices45212.7NA128137731.6NA12421198617.524615.530.711.7
Dried SpearmintSpearmint, dried59066.12NA347238945.6NA10957636NA13659.574511
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.68
Dried Parsley SpicesSpices, parsley, dried45253.1NA87.5158839NA17301064956179421.623.47.45
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43266.75
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.746.72
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.185.73
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.55.47
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.92015.34
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.92015.34
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.4345.28
SaffronSaffron Spices4411.3NA441048113NA1000684222.25874.3347.24.93
Ground SageGround Sage Spices65573NA112169912.4NA361424714.743.718.731.64.9
Dried Rosemary SpicesSpices, rosemary, dried50802.2NA1168737.4NA278379018.319813374.27
Bay Leaf SpicesSpices, bay leaf33101.65NA17147632.4NA4482100119114.721.64.17
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.54.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.54.1
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.3433.96
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.453.95
PecansPecans nuts2784.7639.71048018621099162715018143.9
Poultry Seasoning SpicesSpices, poultry seasoning39533.35NA14088927.2NA679271528.610712.5373.75
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.662913.4
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.63023.35
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven1230.29NA4.9667.51.4NA28248822.214691.671843.3
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.63.27
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.43.12
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil39.70.42NA2.941270.89NA4842794NA3062.52013.12
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed27.80.067NA1.8747.60.46NA91766NA83.30.63133.08
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed31.80.067NA1.231.80.25NA59.55322.467.50.243283.06
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.73.04
NattoNatto8612.65NA344566.06NA69128933527.8122182.9
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72282.88
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8442.87
Sprouted Radish SeedsRaw Sprouted Radish Seeds2020.48NA3.41751.03NA4483412.4242.223572.87
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.942.74
Dried Thyme SpicesSpices, thyme, dried75013.4NA49187331.2NA798323118.321824.5312.74
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.62822.65
Sauteed Yellow OnionsOnions, yellow, sauteed79.40.067NA1.0735.70.4NA131528NA47.60.833182.6
Red or Cayenne PepperRed or Cayenne Pepper Spice5871.5NA316037.94NA11637993351199.84322.6
Dried Oregano SpicesSpices, oregano, dried63382.5NA146107220NA5875001189910.739.42.46
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.562482.37
Ground ClovesGround Cloves Spices25081.46NA471028239NA413404828.610999.2392.32
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.232772.3
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.832812.14
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.5482.14
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.22782.1
Chili PowderChili Powder Spices13103.97NA68.75916.75NA1191773981113791742.72.1
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.332671.87
PaprikaPaprika Spice9092.83NA847066.3NA12469049252701744.61.8
ThymeFresh Thyme16072.2NA69.36356.82NA4212417NA35.77.22581.77
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes67.50.46NA2.141110.73NA3141969259.51.52221.77
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.642741.77
PeppermintFresh Peppermint9641.3NA203184.67NA2902258NA1234.43121.73
RosemaryFresh Rosemary12581.2NA26.43613.8NA2622651NA1033.72691.64
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.3121.6
MisoMiso2261.67NA9.91913.4NA63183327.814796101711.6
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.553561.5
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.61.5
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.932681.5
Prepared Yellow MustardMustard, prepared, yellow2500.295.956.41911.67NA42960313343822.543321.5
Boiled KaleBoiled and Drained Kale5950.27NA3.33992.15NA1675723.5763.51.073561.47
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6070.64NA7.783252.85NA1981199223851.943531.47
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.6201.44
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.4131.44
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.61.42
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.62721.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes55.61.1602.21390.98NA2782286213571.871881.34
SpearmintFresh Spearmint7900.95NA472504.44NA2381818NA1194.333401.34
Cooked Frozen KaleBoiled and Drained Frozen Kale5950.27NA3.33992.15NA1675723.9763.51.073561.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32881.33
Sprouted Pinto BeansRaw Sprouted Pinto Beans1711.27NA7.82101.45NA37312182.460723231.33
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.11971.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.183361.27
BasilFresh Basil7031.53NA12.62544.56NA22211711.2163.23651.25
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.31.25
Dried Basil SpicesSpices, basil, dried88908.33NA356282239NA1087104381230228411.2
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans63.51.54NA8.374411.77NA40912582.455.63.853021.2
Steamed Soybeans SproutsSteamed Sprouted Soybeans2341.3NA5.22382.8NA53614092.439.74.133151.17
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.31.15
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.542641.14
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.32351.12
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.571.1
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.61.1
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.71.1
Poppy SeedPoppy Seed Spices57076.46NA38.7137726.6NA3453285453.610331.423.61.1
Chinese BroccoliRaw Chinese Broccoli4170.25NA2.3475.4NANA17110875.5627.81.633671.08
Curry PowderCurry Powder Spice20844.76NA76101233NA1457464416020618.7351.06
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.41.05
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7151.04
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.253271.04
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.533141.03
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71.03
Cooked Chinese BroccoliBroccoli, chinese, cooked3970.24NA2.2271.41.05NA16310365.1627.81.553711.02
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals, vegetables, nuts, spices & legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices