FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.8732.3
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.2225.3
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.0314.2
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.7713
Ground Mustard SeedGround Mustard Seed Spices3770.91NA135243.47NA1174104629518.48.67.475.38
Dried Marjoram SpicesSpices, marjoram, dried28211.6NA1174907.7NA43421576.381095.1114.58
Dried TarragonDried Tarragon Spices16150.96NA45.849211.3NA44442816.24885.53114.2
Dried SpearmintSpearmint, dried21092.2NA12485316.3NA3912727NA4883.4163.96
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.8972.86
Dried Parsley SpicesSpices, parsley, dried16161.1NA31.256714NA6183803206417.78.352.66
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.362.4
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.762.4
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.132.05
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.31.95
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.61.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.61.9
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.93121.9
SaffronSaffron Spices1570.46NA15.737440.3NA35724447.942101.55171.76
Ground SageGround Sage Spices23421.07NA406074.44NA12915175.2415.66.6611.31.74
Dried Rosemary SpicesSpices, rosemary, dried18140.78NA41.53122.65NA9913546.52714.58131.53
Bay Leaf SpicesSpices, bay leaf11820.59NA6117011.6NA1607503.9732.65.247.71.5
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.761.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.61.46
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.31.4
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.61.4
PecansPecans nuts991.7143.61726.38223935815.406.4251.4
Poultry Seasoning SpicesSpices, poultry seasoning14121.2NA503189.7NA24297010.238.34.45131.34
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.951041.2
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.571081.2
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven440.1NA1.77240.49NA1011747.945240.665.71.2
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.631.17
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.361.1
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil140.15NA1.0545.40.32NA173998NA1090.8971.71.1
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed9.920.024NA0.67170.16NA32.6274NA29.80.211121.1
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed11.30.024NA0.4311.30.088NA21.31900.85240.0851171.1
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.31.1
NattoNatto3080.95NA121632.17NA247103312.59.924.3781.04
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.41.03
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.81.02
Sprouted Radish SeedsRaw Sprouted Radish Seeds72.30.17NA1.262.40.37NA1601220.858.50.791281.02
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.830.98
Dried Thyme SpicesSpices, thyme, dried26791.2NA17531211NA28511546.52788.76110.98
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.351010.95
Sauteed Yellow OnionsOnions, yellow, sauteed28.30.024NA0.3812.80.14NA46.8189NA170.31130.94
Red or Cayenne PepperRed or Cayenne Pepper Spice2100.53NA112152.83NA415285512.542.53.511.40.94
Dried Oregano SpicesSpices, oregano, dried22640.9NA523837.07NA21017866.3835.43.8140.88
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.70.85
Ground ClovesGround Cloves Spices8960.52NA16.836785.2NA147144610.23933.3140.83
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.23990.82
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.441000.77
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.17170.76
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.2990.76
Chili PowderChili Powder Spices4681.4NA24.52112.4NA42527642940646.115.20.76
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.98950.67
PaprikaPaprika Spice3251NA302522.25NA44532328.93966.14160.64
ThymeFresh Thyme5740.79NA24.72272.44NA150863NA12.82.57920.63
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes240.16NA0.7739.70.26NA1127030.7121.30.5479.30.63
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.66980.63
PeppermintFresh Peppermint3440.47NA7.21131.67NA103807NA441.571110.62
RosemaryFresh Rosemary4490.43NA9.431291.36NA94947NA371.3960.59
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.320.58
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63610.57
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.551270.54
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.650.53
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.4960.53
Prepared Yellow MustardMustard, prepared, yellow89.30.12.132.3680.6NA15321547.515650.911190.53
Boiled KaleBoiled and Drained Kale2130.095NA1.235.40.77NA59.52041.2822.70.381270.53
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2170.23NA2.781161NA714287.81370.691260.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.10.51
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.680.51
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.70.51
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.3970.5
Hash Brown PotatoesHome prepared Hash Brown Potatoes200.4200.7849.60.35NA998160.714850.67670.48
SpearmintFresh Spearmint2820.34NA1789.31.6NA85649NA42.51.551210.48
Cooked Frozen KaleBoiled and Drained Frozen Kale2130.095NA1.235.40.77NA59.52041.422.70.381270.48
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.181030.47
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.711150.47
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.40.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.131200.45
BasilFresh Basil2510.55NA4.5911.63NA79.44180.435.671.151300.45
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.70.45
Dried Basil SpicesSpices, basil, dried31752.98NA127100814NA38837284.251081014.70.43
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.45110.43
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.371080.42
Steamed Soybeans SproutsSteamed Sprouted Soybeans83.60.47NA1.86851NA1915030.85141.471130.42
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.20.41
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.91940.41
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.18840.4
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.280.4
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.70.4
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.60.39
Poppy SeedPoppy Seed Spices20382.3NA144929.5NA123310191937118.430.39
Chinese BroccoliRaw Chinese Broccoli1490.091NA0.8427NANA6138829.920.581310.38
Curry PowderCurry Powder Spice7441.7NA2736111.8NA52016585773.76.6612.50.38
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70.38
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.30.37
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.51170.37
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.261120.37
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.4190.37
Cooked Chinese BroccoliBroccoli, chinese, cooked1420.086NA0.7925.50.37NA583701.849.920.551330.37
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 5 oz
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 5 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices