FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61445.3
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.535.4
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.8420
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0818
Ground Mustard SeedGround Mustard Seed Spices5281.28NA18.37344.86NA1643146541325.81210.57.53
Dried Marjoram SpicesSpices, marjoram, dried39492.25NA16468710.8NA60730208.931537.14156.4
Dried TarragonDried Tarragon Spices22601.34NA6468916NA62159938.731237.7415.45.86
Dried SpearmintSpearmint, dried29533.06NA174119522.8NA5483818NA6834.822.45.54
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.84
Dried Parsley SpicesSpices, parsley, dried22621.55NA43.779419.5NA86553242889710.811.73.72
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.71133.37
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.873.36
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.62.86
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.22.73
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.951002.67
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.951002.67
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.7172.64
SaffronSaffron Spices2200.65NA2252456.4NA5003421112942.1623.62.46
Ground SageGround Sage Spices32781.5NA568496.2NA18121237.34229.3315.82.44
Dried Rosemary SpicesSpices, rosemary, dried25401.1NA584373.7NA13918959.13996.418.52.14
Bay Leaf SpicesSpices, bay leaf16550.83NA85.323816.2NA22410505.5645.67.3410.82.1
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.262.08
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.242.05
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.42
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.221.97
PecansPecans nuts1392.4205.022408.93315508147.540971.96
Poultry Seasoning SpicesSpices, poultry seasoning19771.67NA7044513.6NA339135714.353.66.2318.51.87
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.331461.7
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.791511.67
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven61.50.14NA2.533.70.69NA141244117340.83921.66
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.31.63
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.71.56
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil200.21NA1.4763.50.45NA2421397NA1531.251001.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed140.034NA0.93240.23NA45.6383NA41.70.31571.54
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.121641.53
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.41.5
NattoNatto4311.32NA172283.03NA345144717.51461091.46
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.861141.44
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.4221.43
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.971.37
Dried Thyme SpicesSpices, thyme, dried37511.7NA24543715.6NA39916159.1310912.315.51.37
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.31411.32
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.421591.3
Red or Cayenne PepperRed or Cayenne Pepper Spice2940.74NA15.53023.97NA581399717.559.54.92161.3
Dried Oregano SpicesSpices, oregano, dried31691.26NA735369.9NA29425008.9349.65.3419.71.23
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.31241.2
Ground ClovesGround Cloves Spices12540.73NA23.5514119NA206202414.35504.619.61.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.11391.15
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.41411.07
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.24241.07
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.11391.06
Chili PowderChili Powder Spices6552NA34.32963.37NA595387040.556898.5321.31.06
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.171330.94
PaprikaPaprika Spice4541.4NA423533.16NA623452512.51358.622.30.9
ThymeFresh Thyme8041.1NA34.63183.4NA2101209NA183.61290.89
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes33.70.23NA1.0755.60.37NA1579840.9929.80.751110.88
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.321370.88
PeppermintFresh Peppermint4820.65NA101592.33NA1451129NA61.52.21560.86
RosemaryFresh Rosemary6290.6NA131811.9NA1311326NA51.61.851340.82
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.050.81
MisoMiso1130.83NA4.94951.7NA3164171473985.185.40.8
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.771780.75
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.30.75
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.961340.75
Prepared Yellow MustardMustard, prepared, yellow1250.152.983.2950.84NA21430266.521911.271660.74
Boiled KaleBoiled and Drained Kale2980.13NA1.6749.61.08NA83.32861.831.80.541780.74
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach3040.32NA3.91631.42NA99599111920.971760.74
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.920.72
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.550.72
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.30.71
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.81360.7
Hash Brown PotatoesHome prepared Hash Brown Potatoes27.80.5801.169.50.49NA13911430.996790.93940.67
SpearmintFresh Spearmint3950.48NA23.61252.2NA119909NA59.52.161700.67
Cooked Frozen KaleBoiled and Drained Frozen Kale2980.13NA1.6749.61.08NA83.3286231.80.541780.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.651440.66
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.991610.66
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.04990.66
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.61680.63
BasilFresh Basil3510.76NA6.31272.28NA1115850.67.941.61830.63
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.9212120.63
Dried Basil SpicesSpices, basil, dried44454.17NA178141119.4NA54452195.951511420.50.6
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.40.6
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.921510.59
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.061580.59
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.670.57
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.271320.57
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.651180.56
Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.80.56
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.30.55
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.24220.55
Poppy SeedPoppy Seed Spices28543.23NA19.468913.3NA1726142726.851.615.7120.54
Chinese BroccoliRaw Chinese Broccoli2080.13NA1.1737.7NANA85.35442.78140.811840.54
Curry PowderCurry Powder Spice10422.4NA3850616.5NA7282322801039.3317.50.53
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.20.53
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.440.52
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari5600.4NA4.0569.51.32NA22025825.87.942.121630.52
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.40.52
Cooked Chinese BroccoliBroccoli, chinese, cooked1980.12NA1.135.70.52NA81.45182.58140.771860.51
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 7 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 7 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices