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
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.71133.37
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.262.08
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.242.05
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.221.97
PecansPecans nuts1392.4205.022408.93315508147.540971.96
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
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.971.37
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.421591.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.171330.94
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
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.050.81
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
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
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
Cooked Frozen KaleBoiled and Drained Frozen Kale2980.13NA1.6749.61.08NA83.3286231.80.541780.67
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
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 Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.651180.56
Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.80.56
Chinese BroccoliRaw Chinese Broccoli2080.13NA1.1737.7NANA85.35442.78140.811840.54
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.440.52
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Cooked Chinese BroccoliBroccoli, chinese, cooked1980.12NA1.135.70.52NA81.45182.58140.771860.51
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.521250.46
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes39.70.48NA1.967.50.45NA1859392.485.31.11230.44
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.670.42
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.70.41
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated27.80.1612.51.1533.70.25NA1675700.799190.61180.41
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.23390.41
Cooked Broccoli RaabBroccoli raab, cooked2340.15NA2.5253.60.75NA1636812.581111.071810.4
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.94280.39
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.20.39
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans37.70.35NA1.7745.60.39NA75.43851.2140.871770.38
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.151610.38
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.531840.38
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.80.37
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.531110.37
Boiled Young BroadbeansBoiled and Drained Young Broadbeans35.70.12NA2.9861.50.52NA145383281.40.931660.36
Canned SpinachCanned Spinach, Solids with Salt2520.36NA4.561511.2NA87.36872.786390.911820.35
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.371150.35
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.341840.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.831840.35
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.16NA2.439.70.45NA1116292.9841.70.651760.34
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.870.34
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.931820.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans33.70.32NA1.641.70.36NA73.43711.2120.791800.34
Boiled CauliflowerBoiled and Drained Cauliflower31.80.036NA0.64180.26NA63.52821.229.80.341850.33
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.69180.33
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.520.33
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.8450.33
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt33.70.089NA0.9343.70.34NA45.67101.2160.31690.32
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.370.32
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.711020.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.381820.3
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 75.40.067NA2.125.80.32NA39.71910.793.970.41850.29
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.970.29
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.051810.27
KimchiCabbage Kimchi65.50.048NA4.9627.8NANA47.63000.999880.441870.27
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.551390.27
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared51.60.065NA1.8539.70.62NA1237342.98200.621730.27
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1210.13NA1.657.50.65NA83.347025.950.621780.26
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt73.40.077NA1.7725.80.35NA43.71910.795320.381860.26
Hubbard Winter SquashRaw Hubbard Winter Squash27.80.13NA0.7937.70.36NA41.76350.99140.261750.26
Flower Clusters BroccoliRaw Flower Clusters Broccoli950.089NA1.7549.60.45NA1316455.9553.60.791800.26
Broccoli LeavesRaw Broccoli Leaves950.089NA1.7549.60.45NA1316455.9553.60.791800.26
Broccoli StalksRaw Broccoli Stalks950.089NA1.7549.60.45NA1316455.9553.60.791800.26
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts51.60.067NA0.9535.70.41NA1115751.229.80.481720.26
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards4170.11NA2.2259.51.3NA53.64982.98990.541760.25
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared81.40.071NA1.4331.80.51NA1174963.7733.70.671800.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.141270.24
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet45.60.18NA2.7841.70.17NA43.73973.9710460.461370.24
Canned Spinach with LiquidsCanned Spinach Solids and Liquids1650.23NA3.141110.98NA63.54562.41490.831850.24
Tahitian TaroRaw Tahitian Taro2560.14NA2.58930.31NA89.312031.4990.181750.24
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.40.24
Boiled BroccoliBoiled and Drained Broccoli79.40.127.941.3341.70.38NA1335813.1881.40.891770.24
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens3020.3NA3.8551.60.94NA67.54452.429.80.811790.24
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans29.80.21NA1.335.70.24NA59.51941.21010.341850.23
Frozen KaleFrozen Kale, Unprepared2700.091NA1.8535.70.88NA57.56611.829.80.361810.23
Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 7 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 7 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts