FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.34.27
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.23.67
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.91.8
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.32091.68
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.621.4
BasilFresh Basil7701.67NA13.82785NA24312831.317.43.524001.37
Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.581101.22
Dried Marjoram SpicesSpices, marjoram, dried7340.42NA30.51282NA1135621.6628.41.332.81.2
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
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.12561.08
Chinese BroccoliRaw Chinese Broccoli4040.25NA2.2773NANA16510545.4271.583561.04
Boiled KaleBoiled and Drained Kale4170.19NA2.3369.41.5NA1174002.544.40.752501.03
Dried TarragonDried Tarragon Spices3860.23NA111182.7NA10610241.5211.322.621
Dried SpearmintSpearmint, dried5220.54NA30.72114.03NA97675NA1210.853.960.98
Cooked Frozen KaleBoiled and Drained Frozen Kale4170.19NA2.3369.41.5NA1174002.7844.40.752500.93
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.72790.92
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.476290.91
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.854640.88
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.54210.86
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.163660.8
Canned CapersCapers, canned1741.63NA7.261430.34NA43.51745.2102091.43650.8
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.1140023990.77
SpearmintFresh Spearmint4520.55NA271432.54NA1361041NA682.481940.77
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.62644040.76
Ground Mustard SeedGround Mustard Seed Spices52.40.13NA1.8730.48NA163145412.561.21.040.75
Boiled CauliflowerBoiled and Drained Cauliflower69.60.078NA1.4390.57NA1396172.665.20.744040.73
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.883670.68
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.355570.66
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
Dried Parsley SpicesSpices, parsley, dried3900.27NA7.551373.36NA1499194.831551.8620.64
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.24910.64
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.547360.64
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
Prepared Yellow MustardMustard, prepared, yellow1050.122.52.7800.7NA1802535618401.071400.62
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.547360.62
PeppermintFresh Peppermint3470.47NA7.261141.68NA104813NA44.31.61120.62
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.33970.6
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
Dill Pickled CucumberPickles, cucumber, dill or kosher dill4750.232512.1758.30.52NA133975067420.837860.58
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium4750.232512.1758.30.52NA13397501500.837860.58
Sprouted Kidney BeansRaw Sprouted Kidney Beans58.60.55NA2.872.40.63NA1286452.0720.71.383130.58
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.40.58
Sprouted Pinto BeansRaw Sprouted Pinto Beans69.40.52NA3.1885.50.59NA1524950.972470.811310.54
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
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.954420.5
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.70.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.70.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash740.12NA138.70.4NA38.73480.97550.612950.48
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1000.23NA3.3355.60.63NA1568814.1758.30.922470.48
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.76710.47
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.67900.47
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.433240.46
Broccoli LeavesRaw Broccoli Leaves1710.16NA3.1489.30.82NA236116110.7961.433240.46
Broccoli StalksRaw Broccoli Stalks1710.16NA3.1489.30.82NA236116110.7961.433240.46
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.40.46
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.14490.46
ThymeFresh Thyme4010.55NA17.31581.7NA105603NA8.91.864.50.44
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
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.173120.43
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower89.50.13NA2.1647.40.79NA1267323.16950.684950.43
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.467330.42
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.051110.42
Sour Cucumber PicklesPickles, cucumber, sour00.77NA3.6436.40.1NA1272090109820.188550.42
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium00.77NA3.6436.40.1NA12720901640.188550.42
Frozen KaleFrozen Kale, Unprepared4860.16NA3.3264.31.6NA10411893.253.60.643250.42
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
Frozen CauliflowerFrozen Cauliflower, Unprepared920.13NA2.25500.82NA1468043.331000.713850.41
Boiled Oriental RadishesBoiled and Drained Oriental Radishes1000.59NA0.88530.19NA14116764.176.50.765590.41
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.50.4
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.853520.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.051430.4
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.840.4
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
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.885980.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.774220.4
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
Ground SageGround Sage Spices5240.24NA8.931360.99NA293401.173.51.52.530.39
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.331180.39
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.950.39
Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.26330.39
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
Iceberg LettuceRaw Iceberg Lettuce1290.18NA2.93500.89NA14310070.7171.41.076830.37
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
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.60.36
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.420.36
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.95580.36
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.14470.36
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.445900.36
Minerals in Top 100 Vegetables, Legumes, Nuts, Cereals & Spices with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of minerals in all vegetables, legumes, nuts, cereals & spices , sorted by most amount of Omega 3 per 100 calories.
Top 5 vegetables, legumes, nuts, cereals & spices with most amount of omega 3 per 100 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts