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
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43266.75
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.54.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.54.1
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.453.95
PecansPecans nuts2784.7639.71048018621099162715018143.9
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
Sprouted Radish SeedsRaw Sprouted Radish Seeds2020.48NA3.41751.03NA4483412.4242.223572.87
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.942.74
Sauteed Yellow OnionsOnions, yellow, sauteed79.40.067NA1.0735.70.4NA131528NA47.60.833182.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.332671.87
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
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.3121.6
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
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
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
Cooked Frozen KaleBoiled and Drained Frozen Kale5950.27NA3.33992.15NA1675723.9763.51.073561.33
Sprouted Pinto BeansRaw Sprouted Pinto Beans1711.27NA7.82101.45NA37312182.460723231.33
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.11971.3
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 Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.32351.12
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.571.1
Chinese BroccoliRaw Chinese Broccoli4170.25NA2.3475.4NANA17110875.5627.81.633671.08
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7151.04
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.533141.03
Cooked Chinese BroccoliBroccoli, chinese, cooked3970.24NA2.2271.41.05NA16310365.1627.81.553711.02
Frozen Potato PuffsFrozen Potato Puffs, Unprepared51.60.3NA1.8763.50.44NA2549801.216991.032490.92
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes79.40.96NA3.81350.9NA36918774.761712.22460.88
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.340.84
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.40.82
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated55.60.31252.367.50.5NA33311391.618381.22370.82
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.45780.82
Cooked Broccoli RaabBroccoli raab, cooked4680.3NA5.041071.5NA32513615.162222.143630.8
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.87560.79
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.40.78
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans75.40.69NA3.53910.79NA1517702.427.81.753540.77
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.33210.75
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.063670.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.50.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.062210.74
Boiled Young BroadbeansBoiled and Drained Young Broadbeans71.40.24NA5.951231.04NA2907663.971631.873320.72
Canned SpinachCanned Spinach, Solids with Salt5040.71NA9.133022.37NA17513735.5612781.833640.71
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.742300.7
PurslaneRaw Purslane2580.45NA7.92701.2NA17519613.571790.673690.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1270.62NA3.81070.75NA2783142.4243.653680.69
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1430.33NA4.7679.40.9NA22212585.9583.31.33530.69
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.70.68
ArugulaRaw Arugula6350.3NA5.81871.27NA20614651.21071.873640.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans67.50.63NA3.283.30.72NA1477422.4241.63600.67
Boiled CauliflowerBoiled and Drained Cauliflower63.50.071NA1.2735.70.52NA1275642.459.50.673690.66
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.70.65
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.050.65
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.64900.65
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt67.50.18NA1.8787.30.67NA9114212.431.80.63380.64
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.750.64
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared1830.292183.755.61.2NA1947549.539761.432030.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash910.15NA1.2347.60.5NA47.64291.267.50.753640.59
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1510.13NA4.251.60.65NA79.43811.67.940.793710.58
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.940.58
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.13630.55
KimchiCabbage Kimchi1310.095NA9.9255.6NANA95599219770.873740.54
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.12790.54
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1030.13NA3.779.41.23NA24614695.9539.71.233460.53
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved2420.26NA3.181151.3NA1679413.97121.233570.52
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1470.15NA3.5351.60.69NA87.33811.610640.753710.52
Hubbard Winter SquashRaw Hubbard Winter Squash55.60.25NA1.675.40.71NA83.31270227.80.523490.52
Flower Clusters BroccoliRaw Flower Clusters Broccoli1910.18NA3.5990.91NA2621290121071.63600.51
Broccoli LeavesRaw Broccoli Leaves1910.18NA3.5990.91NA2621290121071.63600.51
Broccoli StalksRaw Broccoli Stalks1910.18NA3.5990.91NA2621290121071.63600.51
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1030.13NA1.971.40.82NA22211512.459.50.953440.51
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards8330.22NA4.451192.63NA1079965.951981.073510.5
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1630.14NA2.8663.51NA2349927.5467.51.353590.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.272550.48
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet910.37NA5.5683.30.34NA87.37947.9420920.912730.48
Canned Spinach with LiquidsCanned Spinach Solids and Liquids3290.46NA6.272221.96NA1279134.762981.673700.48
Tahitian TaroRaw Tahitian Taro5120.28NA5.161870.62NA17924052.781980.363490.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.80.48
Boiled BroccoliBoiled and Drained Broccoli1590.24162.6683.30.77NA26611636.351631.83540.47
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens6030.6NA7.71031.9NA1358894.7659.51.633590.47
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans59.50.42NA2.671.40.49NA1193892.42020.673710.47
Frozen KaleFrozen Kale, Unprepared5400.18NA3.771.41.76NA11513223.5759.50.713620.46
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts