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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9623
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.818
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.9610
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.079.1
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.61.7
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.651.05
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.120.99
PecansPecans nuts701.2102.531214.515.62774103.804.533.520.99
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.30.86
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.4760.84
Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.680.82
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.90.79
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed70.017NA0.47120.12NA23193NA210.15790.78
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed80.017NA0.380.062NA151340.6170.0682.70.77
Sprouted Radish SeedsRaw Sprouted Radish Seeds510.12NA0.86440.26NA113860.660.56900.72
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.6620.69
Sauteed Yellow OnionsOnions, yellow, sauteed200.017NA0.2790.1NA33133NA120.21800.66
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans820.53NA0.4961.13NA2165670.6142.167.20.47
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.17690.45
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.050.41
KaleRaw Kale2540.053NA1.6330.92NA553480.9530.3989.60.38
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.70.38
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.50.38
Boiled KaleBoiled and Drained Kale1500.067NA0.84250.54NA421440.9160.27900.37
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.250.36
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.30.36
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.60.35
Hash Brown PotatoesHome prepared Hash Brown Potatoes140.2900.55350.25NA705760.53420.4747.30.34
Cooked Frozen KaleBoiled and Drained Frozen Kale1500.067NA0.84250.54NA421441160.27900.34
Sprouted Pinto BeansRaw Sprouted Pinto Beans430.32NA1.97530.37NA943070.61530.581.30.33
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.70.33
Steamed Soybeans SproutsSteamed Sprouted Soybeans590.33NA1.3600.71NA1353550.6101.0479.50.3
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.370.29
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.30.28
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.90.28
Chinese BroccoliRaw Chinese Broccoli1050.064NA0.5919NANA432741.470.41930.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.750.26
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.89790.26
Cooked Chinese BroccoliBroccoli, chinese, cooked1000.061NA0.56180.26NA412611.370.39940.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared130.075NA0.47160.11NA642470.34280.2662.80.23
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes200.24NA0.96340.23NA934731.2430.55620.22
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.850.21
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.360.21
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated140.0796.30.58170.13NA842870.44630.359.70.21
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.70.21
Cooked Broccoli RaabBroccoli raab, cooked1180.075NA1.27270.38NA823431.3560.54910.2
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.48140.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.60.2
Young BroadbeansRaw Young Broadbeans220.074NA1.9380.32NA952501.2500.58810.19
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.77930.19
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.80.19
Boiled Young BroadbeansBoiled and Drained Young Broadbeans180.06NA1.5310.26NA731931410.4783.70.18
Canned SpinachCanned Spinach, Solids with Salt1270.18NA2.3760.6NA443461.43220.46920.18
PurslaneRaw Purslane650.11NA2680.3NA444940.9450.17930.18
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds320.16NA0.96270.19NA70790.660.92930.18
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts360.083NA1.2200.23NA563171.5210.33890.17
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.960.17
ArugulaRaw Arugula1600.076NA1.46470.32NA523690.3270.47920.17
Sprouted Kidney BeansRaw Sprouted Kidney Beans170.16NA0.81210.18NA371870.660.4910.17
Boiled CauliflowerBoiled and Drained Cauliflower160.018NA0.3290.13NA321420.6150.17930.17
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.280.16
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.60.16
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.70.16
Spaghetti Winter SquashRaw Spaghetti Winter Squash230.037NA0.31120.13NA121080.3170.19920.15
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.420.15
SpinachRaw Spinach990.13NA2.7790.9NA495581790.53910.14
KimchiCabbage Kimchi330.024NA2.514NANA241510.54980.22940.14
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.20.14
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared260.033NA0.93200.31NA623701.5100.31870.13
Hubbard Winter SquashRaw Hubbard Winter Squash140.064NA0.4190.18NA213200.570.13880.13
Flower Clusters BroccoliRaw Flower Clusters Broccoli480.045NA0.88250.23NA663253270.4910.13
Broccoli LeavesRaw Broccoli Leaves480.045NA0.88250.23NA663253270.4910.13
Broccoli StalksRaw Broccoli Stalks480.045NA0.88250.23NA663253270.4910.13
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards2100.055NA1.12300.66NA272511.5500.2788.50.13
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared410.036NA0.72160.26NA592501.9170.34910.13
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.58640.12
Canned Spinach with LiquidsCanned Spinach Solids and Liquids830.12NA1.58560.49NA322301.2750.42930.12
Tahitian TaroRaw Tahitian Taro1290.071NA1.3470.16NA456060.7500.09880.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.230.12
Boiled BroccoliBoiled and Drained Broccoli400.06140.67210.19NA672931.6410.4589.30.12
Frozen KaleFrozen Kale, Unprepared1360.046NA0.93180.44NA293330.9150.18910.12

Minerals in Top 100 Nuts & Vegetables with the highest Omega 3 content per 100 g

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 100 grams.

Top 5 nuts & vegetables with most amount of omega 3 per 100 grams are:

  1. Flaxseed
  2. Dried Chia Seeds
  3. Hulled Hemp Seeds
  4. English Walnuts
  5. Dried Beechnuts