FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6103
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.381
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.545.5
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.541
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.63307.7
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.5124.75
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.134.68
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.14.5
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.5164.47
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.043333.9
Canned Grape LeavesGrape leaves, canned13118.35NA13.563.51.3NA1541324.1129411.83453.82
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven1410.33NA5.67771.58NA32255825.416781.92103.8
Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.23.73
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.83.57
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil45.40.49NA3.361451.02NA5533193NA3492.862293.57
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed31.80.077NA2.1354.40.52NA104875NA950.683583.5
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed36.30.077NA1.3636.30.28NA686082.72770.273753.5
Sprouted Radish SeedsRaw Sprouted Radish Seeds2310.54NA3.92001.18NA5133902.7227.22.544093.27
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.073.13
Sauteed Yellow OnionsOnions, yellow, sauteed910.077NA1.22410.46NA150603NA54.40.953633
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3722.4NA1.84355.14NA98025722.7263.59.533052.14
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes770.52NA2.451270.83NA35822502.27681.722542
Sprouted SoybeansRaw Sprouted Soybeans3041.94NA9.533273.2NA74421952.7263.55.33132
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA3320187815652221141.85
KaleRaw Kale11520.24NA7.261504.17NA24915794.12401.774071.7
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.31.7
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.53061.7
Boiled KaleBoiled and Drained Kale6800.3NA3.81132.46NA1916534.172.61.224071.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6940.73NA8.93723.25NA2271370254402.224031.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.71.65
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.5151.65
Boiled Green SoybeansBoiled and Drained Green Soybeans6580.53NA11.32722.28NA71724456.3563.54.133111.6
Hash Brown PotatoesHome prepared Hash Brown Potatoes63.51.3302.51591.12NA31826132.2715512.132141.53
Cooked Frozen KaleBoiled and Drained Frozen Kale6800.3NA3.81132.46NA1916534.5472.61.224071.52
Sprouted Pinto BeansRaw Sprouted Pinto Beans1951.45NA8.942401.66NA42613932.726942.273691.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.672251.5
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans72.61.76NA9.575032.02NA46714382.7263.54.43451.36
Steamed Soybeans SproutsSteamed Sprouted Soybeans2681.5NA5.942723.22NA61216102.7245.44.73601.34
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.98201.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2774.85NA2.722270.6NA5623969NA1043.762691.3
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.11.27
Chinese BroccoliRaw Chinese Broccoli4760.29NA2.6886NANA19512436.3531.81.864201.23
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.5171.2
Sprouted Navy BeansRaw Sprouted Navy Beans681.6NA8.754581.85NA45413932.72594.043591.18
Cooked Chinese BroccoliBroccoli, chinese, cooked4540.28NA2.5481.61.2NA18611845.931.81.774241.17
Frozen Potato PuffsFrozen Potato Puffs, Unprepared590.34NA2.1372.60.5NA29011201.3619411.182851.05
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes911.1NA4.351541.03NA42221455.441952.52811
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.40.96
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.170.93
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated63.50.3628.62.63770.58NA38113021.821001.362710.93
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.30.93
Cooked Broccoli RaabBroccoli raab, cooked5350.34NA5.761221.72NA37215565.92542.454150.91
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.7640.9
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.30.89
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans860.79NA4.041040.9NA1728802.7231.824050.88
Young BroadbeansRaw Young Broadbeans1000.34NA8.61721.45NA43111345.442272.633670.86
Broccoli RaabRaw Broccoli Raab4900.19NA9.71001.8NA3318894.541503.54200.86
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.6430.85
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.52530.84
Boiled Young BroadbeansBoiled and Drained Young Broadbeans81.60.27NA6.81411.2NA3318754.541862.133800.83
Canned SpinachCanned Spinach, Solids with Salt5760.82NA10.43452.7NA20015696.3514612.14160.81
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2360.4NA12.32452.24NA45429306.353763.132630.8
PurslaneRaw Purslane2950.51NA9.033081.37NA20022414.12040.774210.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1450.71NA4.351220.85NA3183582.7227.24.174210.79
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1630.38NA5.44911.03NA25414386.8951.54030.78
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.40.78
ArugulaRaw Arugula7260.34NA6.622131.46NA23616741.361222.134160.77
Sprouted Kidney BeansRaw Sprouted Kidney Beans770.72NA3.67950.83NA1688482.7227.21.84110.77
Boiled CauliflowerBoiled and Drained Cauliflower72.60.082NA1.45410.6NA1456442.72680.774220.76
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.6410.75
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.30.74
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.441030.74
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt770.2NA2.131000.77NA10416242.7236.30.683860.73
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.70.73
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared2090.342494.263.51.36NA2228621111161.632320.68
Spaghetti Winter SquashRaw Spaghetti Winter Squash1040.17NA1.454.40.57NA54.44901.36770.864150.68
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1720.15NA4.8590.74NA914351.89.070.914240.66
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.070.66
SpinachRaw Spinach4490.59NA12.33584.07NA22225314.543582.44150.63
KimchiCabbage Kimchi1500.11NA11.363.5NANA1096852.27225914280.62
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.543190.62
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1180.15NA4.2911.4NA28116786.845.41.43950.61
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved2770.3NA3.631321.5NA19110754.5413.61.44080.6
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1680.18NA4.04590.79NA1004351.812160.864240.59
Hubbard Winter SquashRaw Hubbard Winter Squash63.50.29NA1.8860.81NA9514512.2731.80.593990.59
Flower Clusters BroccoliRaw Flower Clusters Broccoli2180.2NA41131.04NA299147413.61221.84110.59
Broccoli LeavesRaw Broccoli Leaves2180.2NA41131.04NA299147413.61221.84110.59
Broccoli StalksRaw Broccoli Stalks2180.2NA41131.04NA299147413.61221.84110.59
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1180.15NA2.1881.60.93NA25413152.72681.13930.59
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards9530.25NA5.11363NA12211396.82271.224010.58
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1860.16NA3.2772.61.16NA26811348.6771.544110.57
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1180.93NA10.72494NA553200016.327.27.172910.55
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet1040.42NA6.35950.39NA1009079.0723901.043130.55
Canned Spinach with LiquidsCanned Spinach Solids and Liquids3760.53NA7.172542.24NA14510435.443401.94230.55
Tahitian TaroRaw Tahitian Taro5850.32NA5.92130.71NA20427493.182270.413990.55
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.70.54
Boiled BroccoliBoiled and Drained Broccoli1810.28183.04950.88NA30413297.261862.044050.54
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens6890.68NA8.81182.15NA15410165.44681.864100.54
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans680.49NA381.60.56NA1364452.722310.774240.54
Frozen KaleFrozen Kale, Unprepared6170.21NA4.281.62NA13215104.1680.824130.53
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 1 lb
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 pound.
Top 5 nuts & vegetables with most amount of omega 3 per 1 pound are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts