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
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.362.4
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
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.61.4
PecansPecans nuts991.7143.61726.38223935815.406.4251.4
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
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
Sauteed Yellow OnionsOnions, yellow, sauteed28.30.024NA0.3812.80.14NA46.8189NA170.31130.94
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.98950.67
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
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.320.58
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
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
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
Cooked Frozen KaleBoiled and Drained Frozen Kale2130.095NA1.235.40.77NA59.52041.422.70.381270.48
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
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 Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.18840.4
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.280.4
Chinese BroccoliRaw Chinese Broccoli1490.091NA0.8427NANA6138829.920.581310.38
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.30.37
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.261120.37
Cooked Chinese BroccoliBroccoli, chinese, cooked1420.086NA0.7925.50.37NA583701.849.920.551330.37
Frozen Potato PuffsFrozen Potato Puffs, Unprepared18.40.11NA0.6722.70.16NA913500.436070.37890.33
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28.30.34NA1.36480.32NA1326701.7610.78880.31
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.620.3
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.930.29
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated200.118.930.82240.18NA1194070.576560.4384.60.29
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.993943280.29
Cooked Broccoli RaabBroccoli raab, cooked1670.11NA1.838.30.54NA1164861.8479.40.771300.28
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.1200.28
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.30.28
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans270.25NA1.2632.60.28NA542750.859.920.621270.27
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.821150.27
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.11310.27
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.40.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.1790.26
Boiled Young BroadbeansBoiled and Drained Young Broadbeans25.50.085NA2.13440.37NA1032741.4580.671190.26
Canned SpinachCanned Spinach, Solids with Salt1800.26NA3.261080.85NA62.449024560.651300.25
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.20.25
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.241320.25
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.40.22NA1.3638.30.27NA991120.858.51.31320.25
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.12NA1.728.30.32NA79.44492.1329.80.471260.25
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.20.24
ArugulaRaw Arugula2270.11NA2.0766.60.46NA73.75230.4338.30.671300.24
Sprouted Kidney BeansRaw Sprouted Kidney Beans240.23NA1.1529.80.26NA52.42650.858.50.571290.24
Boiled CauliflowerBoiled and Drained Cauliflower22.70.026NA0.4512.80.19NA45.42010.8521.30.241320.24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.80.23
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.230.23
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.1612320.23
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt240.064NA0.67310.24NA32.65070.8511.30.211210.23
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.40.23
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared65.20.1781.3200.42NA69.52693.43490.5172.60.21
Spaghetti Winter SquashRaw Spaghetti Winter Squash32.60.052NA0.44170.18NA171530.43240.271300.21
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 540.048NA1.518.40.23NA28.31360.572.830.281320.21
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.830.21
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.751300.2
KimchiCabbage Kimchi46.80.034NA3.5420NANA342140.717060.311340.19
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.11000.19
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared370.047NA1.328.30.44NA885242.13140.441230.19
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved86.50.094NA1.13410.47NA59.53361.44.250.441270.19
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt52.40.055NA1.2618.40.25NA311360.573800.271330.19
Hubbard Winter SquashRaw Hubbard Winter Squash200.091NA0.57270.25NA29.84540.719.920.181250.19
Flower Clusters BroccoliRaw Flower Clusters Broccoli680.064NA1.2535.40.32NA944614.2538.30.571290.18
Broccoli LeavesRaw Broccoli Leaves680.064NA1.2535.40.32NA944614.2538.30.571290.18
Broccoli StalksRaw Broccoli Stalks680.064NA1.2535.40.32NA944614.2538.30.571290.18
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts370.048NA0.6825.50.29NA79.44110.8521.30.341230.18
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards2980.078NA1.642.50.94NA38.33562.13710.381250.18
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared580.051NA1.0222.70.36NA83.63542.7240.481280.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.24910.17
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet32.60.13NA229.80.12NA312832.837470.33980.17
Canned Spinach with LiquidsCanned Spinach Solids and Liquids1180.16NA2.2479.40.7NA45.43261.71060.61320.17
Tahitian TaroRaw Tahitian Taro1830.1NA1.8466.60.22NA63.88590.99710.131250.17
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.40.17
Boiled BroccoliBoiled and Drained Broccoli56.70.0865.670.9529.80.27NA954152.27580.641270.17
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens2150.21NA2.75370.67NA483181.721.30.581280.17
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans21.30.15NA0.9425.50.17NA42.51390.8572.30.241320.17
Frozen KaleFrozen Kale, Unprepared1930.065NA1.325.50.63NA414721.2821.30.261290.17
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 5 oz
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 5 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts