FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6228
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858178
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6100
WalnutsEnglish Walnuts98016NA291580342103460441049203140.791
Ground Mustard SeedGround Mustard Seed Spices26606.45NA92370024.5NA82807380208113060.852.738
Dried Marjoram SpicesSpices, marjoram, dried1990011.3NA827346054.3NA306015220457703676.432.3
Dried TarragonDried Tarragon Spices113906.77NA323347079.7NA313030200446203977.429.6
Dried SpearmintSpearmint, dried1488015.4NA8756020115NA276019240NA34402411328
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles2101.22017.62103.63NA87089032137806.349.320
Dried Parsley SpicesSpices, parsley, dried114007.8NA220400098NA436026830141452054.45918.8
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.66617
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.517
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.7814.4
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.613.8
Fried TofuTofu, fried37203.98NA48.760015NA287014602851602050513.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA287014602851602050513.5
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.413.3
SaffronSaffron Spices11103.28NA1112640284NA2520172405614801111912.4
Ground SageGround Sage Spices165207.57NA281428031.3NA91010700371104779.612.3
Dried Rosemary SpicesSpices, rosemary, dried128005.5NA293220018.7NA70095504650032.39310.8
Bay Leaf SpicesSpices, bay leaf83404.16NA430120081.7NA11305290282303754.410.5
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.510.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.310.3
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.510810
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.7119.94
PecansPecans nuts7001210025.31210451562770410038045.335.29.86
Poultry Seasoning SpicesSpices, poultry seasoning99608.43NA353224068.6NA171068407227031.4939.44
Grape LeavesRaw Grape Leaves36304.15NA26.395028.6NA91027209906.77338.56
Canned Grape LeavesGrape leaves, canned289018.4NA301402.9NA34029092853047618.43
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven3100.73NA12.51703.48NA71012305637004.24648.36
Dried SpirulinaDried Spirulina Seaweed120061NA285195019NA11801363072104802046.88.23
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.8597.87
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil1001.07NA7.43202.25NA12207040NA7706.35067.87
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed700.17NA4.71201.15NA2301930NA2101.57907.75
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed800.17NA3800.62NA150134061700.68277.7
French BeansRaw French Beans18604.4NA34188012NA304013160129180191087.65
NattoNatto21706.67NA86115015.3NA17407290887030.35507.34
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.45747.25
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA842089207921201231117.23
Sprouted Radish SeedsRaw Sprouted Radish Seeds5101.2NA8.64402.6NA11308606605.69017.2
Dried LeeksFreeze-dried Leeks36006.57NA76161026.3NA346024000573506.6206.9
Dried Thyme SpicesSpices, thyme, dried189008.6NA1236220078.7NA201081404655061.8786.9
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.67116.67
Sauteed Yellow OnionsOnions, yellow, sauteed2000.17NA2.7901.02NA3301330NA1202.18006.6
Red or Cayenne PepperRed or Cayenne Pepper Spice14803.73NA78152020NA293020140883002580.56.6
Dried Oregano SpicesSpices, oregano, dried159706.33NA368270050NA1480126004525027996.2
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.56266
Ground ClovesGround Cloves Spices63203.68NA1182590601NA10401020072277023995.85
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.76985.82
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA22201990168200177095.4
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.51215.38
FuyuSalted and Fermented Tofu4603.76NA2052011.7NA7307501732873015.67005.34
Chili PowderChili Powder Spices330010NA173149017NA30001950020428670431085.33
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans8205.27NA496011.3NA216056706140216724.7
PaprikaPaprika Spice22907.13NA211178016NA3140228006368043.31124.53
ThymeFresh Thyme40505.55NA175160017NA10606090NA90186514.47
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes1701.15NA5.42801.84NA790496051503.85604.45
Sprouted SoybeansRaw Sprouted Soybeans6704.27NA217207NA16404840614011.76914.45
PeppermintFresh Peppermint24303.3NA50.880011.8NA7305690NA310117874.35
RosemaryFresh Rosemary31703NA66.59109.6NA6606680NA2609.36784.14
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.54.07
MisoMiso5704.2NA254808.6NA15902100703728025.64304.05
KaleRaw Kale25400.53NA163309.2NA550348095303.98963.78
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.5473.76
Green SoybeansRaw Green Soybeans19701.28NA35.56505.47NA19406200151509.96753.76
Prepared Yellow MustardMustard, prepared, yellow6300.7415164804.2NA10801520335110406.48373.74
Boiled KaleBoiled and Drained Kale15000.67NA8.42505.4NA420144091602.78983.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach15301.6NA19.68207.17NA5003020559704.98893.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA77404060344390102503.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.6333.63
Red Kidney BeansRaw Red Kidney Beans83072267138011NA40601359032120281183.58
Boiled Green SoybeansBoiled and Drained Green Soybeans14501.17NA256005NA15805390141409.16863.54
Hash Brown PotatoesHome prepared Hash Brown Potatoes1402.9305.53502.47NA7005760534204.74733.38
SpearmintFresh Spearmint19902.4NA11963011NA6004580NA300118563.38
Cooked Frozen KaleBoiled and Drained Frozen Kale15000.67NA8.42505.4NA4201440101602.78983.36
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5301.4NA17.56304.12NA1560231025708.37253.35
Sprouted Pinto BeansRaw Sprouted Pinto Beans4303.2NA19.75303.66NA94030706153058133.34
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.34973.32
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA9701210897088463.2
BasilFresh Basil17703.85NA31.764011.5NA56029503408.19213.16
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.33.16
Dried Basil SpicesSpices, basil, dried2240021NA898711098NA27402630030760711043
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.63
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1603.9NA2111104.46NA1030317061409.77603
Steamed Soybeans SproutsSteamed Sprouted Soybeans5903.3NA136007.1NA13503550610010.47952.96
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.72.9
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.46662.87
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.35932.83
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA41010792.8
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA40701406032240281182.8
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.51102.78
Poppy SeedPoppy Seed Spices1438016.3NA98347067NA870071901352607959.52.73
Chinese BroccoliRaw Chinese Broccoli10500.64NA5.9190NANA430274014704.19262.7
Curry PowderCurry Powder Spice525012NA191255083NA36701170040352047882.68
MothbeansRaw Mothbeans15006.88NA109381018NA4890119108230019972.65
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.52.63
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari28202NA20.43506.66NA111013001304010.78232.6
Sprouted Navy BeansRaw Sprouted Navy Beans1503.56NA19.310104.1NA1000307061308.97922.6
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA457056308550311332.6
Cooked Chinese BroccoliBroccoli, chinese, cooked10000.61NA5.61802.64NA410261013703.99352.58
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices