FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.521.4
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.9718.3
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.59.06
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.510478.4
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.16.94
Canned Grape LeavesGrape leaves, canned209413.3NA21.61012.1NA2462106.52206742.95516.1
Cooked Chinese BroccoliBroccoli, chinese, cooked22731.4NA12.74096NA932593229.51598.8621265.86
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.213085.46
KaleRaw Kale36290.76NA2347113NA7864971137575.5712805.4
Chinese BroccoliRaw Chinese Broccoli20191.23NA11.3365NANA8275269271357.917805.2
Boiled KaleBoiled and Drained Kale20830.93NA11.73477.53NA583200012.52223.7512485.15
Cooked Frozen KaleBoiled and Drained Frozen Kale20830.93NA11.73477.53NA5832000142223.7512484.67
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.63944.6
KimchiCabbage Kimchi11000.8NA83.3467NANA800503316.7166007.3331434.57
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.2523224.4
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.521034.3
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA164068602611201118284
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.470001019953.87
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA15221717131302020183.8
Boiled CauliflowerBoiled and Drained Cauliflower3480.39NA6.961962.87NA6963087133263.720223.63
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.418343.4
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.7627833.32
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.263563.3
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 8640.77NA242953.7NA45521829.145.54.5521223.3
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.619741124533.2
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.736783.2
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6001.73NA12.36335.77NA123388006.671001131743.13
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt8810.93NA213104.17NA52422869.5263814.5222273.1
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.736783.1
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.519873
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.233823
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans2882.64NA13.53483NA57629399.11066.6713532.94
Dill Pickled CucumberPickles, cucumber, dill or kosher dill23751.171254112922.6NA66748750337084.1739312.9
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium23751.171254112922.6NA667487507504.1739312.9
Sprouted Kidney BeansRaw Sprouted Kidney Beans2932.74NA143623.14NA638322410.31036.915642.9
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26.30.064NA1.77450.43NA86.5726NA790.562972.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans3472.6NA164272.95NA75824764.8412344.036562.7
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.853252.7
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans3412.43NA154092.8NA682222713.611593.8621232.7
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.822082.52
Spaghetti Winter SquashRaw Spaghetti Winter Squash3710.6NA51942NA19417424.842743.0614772.4
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts5001.15NA16.72783.15NA7784403212924.612352.4
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.633572.36
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.544581339502.33
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.1416192.3
Broccoli LeavesRaw Broccoli Leaves8570.8NA15.74464.1NA1179580453.64827.1416192.3
Broccoli StalksRaw Broccoli Stalks8570.8NA15.74464.1NA1179580453.64827.1416192.3
Canned Turnip GreensCanned Turnip Greens no Salt31052.2NA39.75266.92NA553371118.47636.0524922.2
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash5791.7NA9.744214.13NA76346585.2626.35.824802.16
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared7070.62NA12.42764.4NA1017431032.82935.8615612.16
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower4470.63NA10.82373.95NA632365815.84743.4224742.13
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.336662.1
Sour Cucumber PicklesPickles, cucumber, sour03.86NA181820.5NA63610450549090.9142762.1
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium03.86NA181820.5NA636104508180.9142762.1
Frozen KaleFrozen Kale, Unprepared24290.82NA16.63217.9NA5185946162683.216272.1
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.0715592.05
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash6752.58NA96005.33NA97548005259.7523432.05
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips6961.37NA21.33042.17NA5653957137834.3520352.04
Frozen CauliflowerFrozen Cauliflower, Unprepared4580.65NA11.32504.1NA729402116.75003.5419272.04
Boiled Oriental RadishesBoiled and Drained Oriental Radishes5002.97NA4.42650.97NA706838220.63823.8227952.03
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.2317592
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved9241NA124395NA63635911545.54.713632
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.519832
Frozen TurnipsFrozen Turnips, Unprepared7191.4NA223132.2NA625428112.57814.3829902
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.8621121.98
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13500.53NA337503.58NA1050710022.53050423231.98
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids6881.88NA14.74069.75NA50029066.25116564.3829471.97
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.645911.94
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA967646720933631661.93
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1032.5NA13.57122.86NA66020323.8589.76.24871.9
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.42691.9
Iceberg LettuceRaw Iceberg Lettuce6430.89NA14.62504.46NA71450363.573575.3634161.86
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt9671.23NA344336.83NA6003067064001231691.83
Steamed Soybeans SproutsSteamed Sprouted Soybeans3642.04NA8.13704.4NA83321913.761.76.44901.83
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.82831.82
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.427881.8
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.229501.8
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards29170.76NA15.64179.2NA3753486216943.7512291.76
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.0629581.75
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage11431.04NA10.73575.46NA1393803614.33216.4334011.7
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage38750.79NA43.34586NA12081545816.714177.139811.7
Boiled BroccoliBoiled and Drained Broccoli5710.87579.573002.77NA9574186235866.4312751.7
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.314001.7
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.314481.68
Cooked Green CauliflowerCauliflower, green, cooked, no salt added5000.63NA11.32973.8NA891434412.53599.8413981.67
Hubbard Winter SquashRaw Hubbard Winter Squash1750.8NA52382.24NA26340006.2587.51.6311001.64
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared3170.4NA11.32443.8NA756451218.31223.810621.63
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips18291.9NA253435.7NA457308615.72715.313011.63
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20.70.22NA1.53660.46NA2521455NA1591.31041.63
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt1700.45NA4.72201.7NA23035806801.58511.62
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1670.78NA4.672172.1NA2333567583.31.6715181.6
Boiled Turnip GreensBoiled and Drained Turnip Greens34256.33NA205508.43NA725507522.57253.523301.6
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.822171.55
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts3100.4NA5.72142.45NA66734527.141792.8610331.54
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled5003.05NA4.11431NA554594612.5140893.9316341.54
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven560.13NA2.2630.80.63NA129223106700.76841.5
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.731.48
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1450.48NA122502.1NA58915568.063313.86751.47
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared30450.8NA16.24399.6NA409383321.27273.9413571.45
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.0626161.44
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 500 kcal
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 500 calories.
Top 5 nuts & vegetables with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts