FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6228
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858178
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6100
WalnutsEnglish Walnuts98016NA291580342103460441049203140.791
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.66617
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.510.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.310.3
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.7119.94
PecansPecans nuts7001210025.31210451562770410038045.335.29.86
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
Sprouted Radish SeedsRaw Sprouted Radish Seeds5101.2NA8.64402.6NA11308606605.69017.2
Dried LeeksFreeze-dried Leeks36006.57NA76161026.3NA346024000573506.6206.9
Sauteed Yellow OnionsOnions, yellow, sauteed2000.17NA2.7901.02NA3301330NA1202.18006.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans8205.27NA496011.3NA216056706140216724.7
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
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.54.07
KaleRaw Kale25400.53NA163309.2NA550348095303.98963.78
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.5473.76
Green SoybeansRaw Green Soybeans19701.28NA35.56505.47NA19406200151509.96753.76
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
Boiled Green SoybeansBoiled and Drained Green Soybeans14501.17NA256005NA15805390141409.16863.54
Hash Brown PotatoesHome prepared Hash Brown Potatoes1402.9305.53502.47NA7005760534204.74733.38
Cooked Frozen KaleBoiled and Drained Frozen Kale15000.67NA8.42505.4NA4201440101602.78983.36
Sprouted Pinto BeansRaw Sprouted Pinto Beans4303.2NA19.75303.66NA94030706153058133.34
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.34973.32
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 Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.35932.83
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA41010792.8
Chinese BroccoliRaw Chinese Broccoli10500.64NA5.9190NANA430274014704.19262.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.52.63
Sprouted Navy BeansRaw Sprouted Navy Beans1503.56NA19.310104.1NA1000307061308.97922.6
Cooked Chinese BroccoliBroccoli, chinese, cooked10000.61NA5.61802.64NA410261013703.99352.58
Frozen Potato PuffsFrozen Potato Puffs, Unprepared1300.75NA4.71601.1NA6402470342802.66282.32
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes2002.4NA9.63402.26NA9304730124305.56202.2
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.52.12
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.62.06
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated1400.79635.81701.27NA84028704463035972.06
Dried Oriental RadishesRadishes, oriental, dried629016.3NA67.317005.4NA2040349407278021.31972.06
Cooked Broccoli RaabBroccoli raab, cooked11800.75NA12.72703.8NA8203430135605.49142
Almond pasteNuts, almond paste17204.54NA1613008.56NA258031404290151412
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA198036301174013161.96
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1901.74NA8.92302NA38019406704.48931.94
Young BroadbeansRaw Young Broadbeans2200.74NA193803.2NA9502500125005.88101.9
Broccoli RaabRaw Broccoli Raab10800.42NA21.42203.95NA7301960103307.79261.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.5951.88
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans5800.98NA306005.46NA11707560159207.75581.86
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1800.6NA153102.6NA7301930104104.78371.82
Canned SpinachCanned Spinach, Solids with Salt12701.8NA237605.97NA44034601432204.69181.78
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans5200.88NA275404.93NA10006460148306.95801.77
PurslaneRaw Purslane6501.13NA206803.03NA440494094501.79291.76
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds3201.57NA9.62701.88NA7007906609.29281.75
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3600.83NA122002.27NA5603170152103.38891.73
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.61.7
ArugulaRaw Arugula16000.76NA14.64703.2NA520369032704.79171.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans1701.6NA8.12101.82NA370187066049071.7
Boiled CauliflowerBoiled and Drained Cauliflower1600.18NA3.2901.32NA320142061501.79301.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.5901.65
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.5231.64
Dried Ancho PeppersPeppers, ancho, dried6105.1NA109113012.8NA20102411029430142261.64
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt1700.45NA4.72201.7NA23035806801.58511.62
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA4900565011716056171.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared4600.745509.31403NA49019002424603.65121.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash2300.37NA3.11201.25NA120108031701.99161.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 3800.34NA10.61301.63NA20096042029341.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers134014NA104188019NA32703170037193024201.45
SpinachRaw Spinach9901.3NA277908.97NA4905580107905.39141.38
KimchiCabbage Kimchi3300.24NA25140NANA2401510549802.29431.37
Young Lima BeansRaw Young Lima Beans3403.18NA31.458012NA1360467018807.87021.36
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared2600.33NA9.32003.1NA6203700151003.18711.34
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved6100.66NA82903.3NA420237010303.18991.32
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt3700.39NA8.91301.75NA220960426801.99351.3
Hubbard Winter SquashRaw Hubbard Winter Squash1400.64NA41901.8NA21032005701.38801.3
Flower Clusters BroccoliRaw Flower Clusters Broccoli4800.45NA8.82502.3NA66032503027049071.3
Broccoli LeavesRaw Broccoli Leaves4800.45NA8.82502.3NA66032503027049071.3
Broccoli StalksRaw Broccoli Stalks4800.45NA8.82502.3NA66032503027049071.3
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts2600.34NA4.81802.06NA560290061502.48671.3
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards21000.55NA113006.63NA2702510155002.78851.27
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4100.36NA7.21602.56NA5902500191703.49061.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2602.05NA23.55508.8NA122044103660166421.22
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet2300.92NA142100.85NA22020002052702.36891.22
Canned Spinach with LiquidsCanned Spinach Solids and Liquids8301.16NA165604.93NA3202300127504.29321.22
Tahitian TaroRaw Tahitian Taro12900.71NA134701.57NA450606075000.98801.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.31.2
Boiled BroccoliBoiled and Drained Broccoli4000.61406.72101.94NA6702930164104.58931.2
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens15201.5NA19.42604.75NA3402240121504.19041.2
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans1501.07NA6.61801.23NA30098065101.79341.18
Frozen KaleFrozen Kale, Unprepared13600.46NA9.31804.43NA290333091501.89111.17
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 nuts & vegetables with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts