Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.581101.22
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.774251.17
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.442621.1
Boiled KaleBoiled and Drained Kale4170.19NA2.3369.41.5NA1174002.544.40.752501.03
Cooked Frozen KaleBoiled and Drained Frozen Kale4170.19NA2.3369.41.5NA1174002.7844.40.752500.93
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.476290.91
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.163660.8
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.1140023990.77
Boiled CauliflowerBoiled and Drained Cauliflower69.60.078NA1.4390.57NA1396172.665.20.744040.73
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.30.66
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1730.15NA4.8590.74NA914361.89.10.914240.66
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.24910.64
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin1200.35NA2.471271.15NA24717601.33202.26350.63
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1760.19NA4.24620.83NA1054571.912760.94450.62
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.646760.6
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.332710.59
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.40.58
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.17650.54
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans680.49NA3820.56NA1364452.732320.774250.54
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1000.23NA3.3355.60.63NA1568814.1758.30.922470.48
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.67900.47
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.24980.44
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash1160.34NA1.9584.20.83NA1539321.055.261.164960.43
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower89.50.13NA2.1647.40.79NA1267323.16950.684950.43
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.43120.41
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash1350.52NA1.81201.07NA195960151.954690.41
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips1390.27NA4.26610.43NA1137912.61570.874070.41
Boiled Oriental RadishesBoiled and Drained Oriental Radishes1000.59NA0.88530.19NA14116764.176.50.765590.41
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1850.2NA2.42881NA1277183.039.10.942730.4
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.33970.4
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2700.11NA6.61500.72NA21014204.56100.84650.4
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids1380.38NA2.9481.31.95NA1005811.2523310.885890.39
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans20.50.5NA2.71420.57NA1324060.77181.24970.38
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.80.38
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1930.25NA6.886.71.37NA120613012802.46340.37
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.3980.37
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards5830.15NA3.183.31.84NA756974.171390.752460.35
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2290.21NA2.1471.41.1NA27916072.8664.31.36800.34
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.47960.34
Boiled BroccoliBoiled and Drained Broccoli1140.1711.41.9600.55NA1918374.571171.32550.34
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1000.13NA2.2559.40.76NA1788692.5721.972800.33
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips3660.38NA568.61.14NA916173.1454.31.062600.33
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil4.130.044NA0.3113.20.093NA50.4291NA320.26210.33
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash33.30.16NA0.9343.30.42NA46.7713116.70.333040.32
Boiled Turnip GreensBoiled and Drained Turnip Greens6851.27NA41101.7NA14510154.51450.74660.32
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts620.081NA1.14430.49NA1336901.4335.70.572070.31
Boiled Young BroadbeansBoiled and Drained Young Broadbeans290.097NA2.4500.42NA1183111.6660.761350.29
Boiled Garden CressBoiled and Drained Garden Cress2650.5NA3.481131.6NA20915353.934.80.654020.28
Boiled CollardsBoiled and Drained Collards4270.15NA3.4263.61.55NA973551.545.50.72730.28
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash940.52NA2.061190.8NA1758751.256.251.55940.28
Boiled Green Snap BeansBoiled and Drained Green Snap Beans1260.16NA1.8651.40.81NA834170.572.860.712550.25
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1310.29NA3.6671.40.84NA1118541.148.571.032550.25
Boiled Green SoybeansBoiled and Drained Green Soybeans1030.083NA1.7742.60.36NA1123820.999.930.6548.70.25
Baked Winter SquashBaked All Varieties Winter Squash59.50.22NA1.2350.51NA51.46511.12.70.592410.25
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids970.27NA3.3501.27NA100363711130.93020.24
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1600.47NA686.72.23NA1276131.33931.336310.21
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1600.47NA686.72.23NA1276531.33931.336310.21
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1600.47NA686.72.23NA1276531.3317271.336310.21
Boiled LeeksBoiled and Drained Leeks970.2NA3.55450.8NA552811.632.30.192930.21
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3580.58NA4.983.31.55NA11319173.758.330.883840.21
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash800.29NA2.081081.05NA16410121.2241.363690.2
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes7.760.053NA0.2512.80.084NA362260.236.850.1725.50.2
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1000.28NA2.8276.51.35NA14711411.1811.81.185570.2
Cooked Tahitian TaroCooked Tahitian Taro no Salt3390.17NA3.551160.38NA15214161.81230.231970.19
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1240.59NA32761.58NA22617712.6538.20.882610.19
Boiled RutabagasBoiled and Drained Rutabagas600.097NA0.633.30.32NA1377202.3316.70.43050.19
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1580.51377.7468.40.79NA1058953.16347914870.17
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 1500.21NA2.36681.03NA1045681.433.570.863270.17
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1750.22NA3.1485.71.15NA1114501.43321.73270.17
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1300.19NA4.5651NA955452101.454670.16
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1300.19NA4.5651NA95545212551.454670.16
Boiled Young Pods With Seeds CowpeasBoiled and Drained Young Pods With Seeds Cowpeas1620.21NA2.061210.64NA1445762.068.820.712630.15
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.313240.15
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.15NA2.1871.41.16NA1966436.885.71.073240.15
Boiled TurnipsBoiled and Drained Turnips1500.009NA0.82410.32NA1188050.9172.70.554250.15
Canned Bamboo ShootsCanned Bamboo Shoots, Solids420.6NA1.7210.83NA1324212.63373.424960.14
Canned Hot Pickled PeppersPeppers, hot pickled, canned2770.2NA1.4527.30.24NA595141.865000.414100.14
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.734210.13
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes46.70.14NA1.24690.61NA1365870.441180.81920.13
Hash Brown PotatoesHome prepared Hash Brown Potatoes5.30.1100.2113.20.093NA26.42170.191290.18180.13
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1000.68NA2250.94NA16744423.3333.33.97990.13
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots950.22NA1.4329.70.45NA83.85191.621590.952440.12
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.054940.12
Boiled Dandelion GreensBoiled and Drained Dandelion Greens4240.35NA5.4572.70.7NA1277030.911330.852720.12
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans320.054NA1.6733.30.3NA61.73990.8651.20.43360.11
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes9.80.12NA0.4716.70.11NA45.62320.59210.2730.40.11
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated7.30.0413.30.38.850.066NA43.81490.212410.16310.11
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids340.16NA1.7426.50.31NA991562.54010.971210.1
Boiled LambsquartersBoiled and Drained Lambsquarters8060.62NA2.2721.64NA1419002.8910.942780.1
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned58.60.34NA2.3448.30.83NA1009451.3812900.93120.1
Boiled KohlrabiBoiled and Drained Kohlrabi86.20.46NA1.3865.50.49NA15511722.7672.41.073110.097
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.963830.096
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids850.54NA6.9655.60.42NA66.77151.561891.263290.089
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids58.30.291031.841.71.2NA1033830.566221.42510.089
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 17.40.14NA1.6380.6NA922842.583.81.08500.088
Boiled Mustard GreensBoiled and Drained Mustard Greens4540.56NA3.3550NANA1626232.334.60.853530.085
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.67760615070.083
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.67760615070.083
Boiled Red CabbageBoiled and Drained Red Cabbage1450.19NA2.2858.60.77NA1149037.93970.863130.083
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.66290.08
Minerals in Top 100 Cooked Vegetables with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Omega 3 per 100 calories.
Top 5 cooked vegetables with most amount of omega 3 per 100 calories are:
- Canned Grape Leaves
- Cooked Chinese Broccoli
- Boiled and Drained Chopped Or Leaf Frozen Spinach
- Boiled and Drained Kale
- Boiled and Drained Frozen Kale