FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Ground Mustard SeedGround Mustard Seed Spices20161447.91523.50111270.07911.414.648.4104
Dried Marjoram SpicesSpices, marjoram, dried1076282.1134.66024016.2NANANA16050.2
Dried TarragonDried Tarragon Spices117128.77.4711.72.940199NANANANA29.490
Dried SpearmintSpearmint, dried1131246.26111.770207NANANANA11879
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.5441
Dried Parsley SpicesSpices, parsley, dried115921.75.477.454.950201291.671116.2106106
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
SaffronSaffron Spices123023.26.34.9330259NANANANA15.545.4
Ground SageGround Sage Spices125050.6284.92.102416.8NANANA16042
Dried Rosemary SpicesSpices, rosemary, dried131460.429.34.274.60254NANANANA16919.4
Bay Leaf SpicesSpices, bay leaf1242339.054.174.920298NANANANA10430.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Poultry Seasoning SpicesSpices, poultry seasoning121830133.753.9402607.14NANANA4538
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.317
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven109556.88.53.325.3013420.255.278.7316.4
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil960413.23.128.201354.61.82.42014.313
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed52850.66.183.0819.6026179.177.60.247.144.13
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.1
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
NattoNatto83743.76.32.921.7050.319.4NANANA21.477
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Sprouted Radish SeedsRaw Sprouted Radish Seeds171103.042.871.63014.3NANANANANA15
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Dried Thyme SpicesSpices, thyme, dried109529.5112.74202546.8NANANA14736
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.77
Red or Cayenne PepperRed or Cayenne Pepper Spice126268.5132.630.6022541NANANA10847.7
Dried Oregano SpicesSpices, oregano, dried1052176.162.462.97027416.24.57.543.616935.7
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
Ground ClovesGround Cloves Spices108751.615.72.3210.502609.454.254.520.07913523.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.6
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4
Chili PowderChili Powder Spices111956.79.772.129.7019728.5178.5313853.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.1852
PaprikaPaprika Spice1119518.51.82902144126.610.43.213956
ThymeFresh Thyme4016.671.851.770.34097NANANANA55.622
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes869463.71.779.201131.0701.03012.710.5
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
PeppermintFresh Peppermint2783.730.981.730.27059NANANANA31.815
RosemaryFresh Rosemary52023.311.31.641.77082NANANANA5613
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
MisoMiso786244.071.69.84010124.6240021.450.8
KaleRaw Kale1395.90.711.51.15017.53.931.631.60.7116.311.6
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.4
Prepared Yellow MustardMustard, prepared, yellow23813.30.851.51.440233.650.911.870.831615
Boiled KaleBoiled and Drained Kale1434.80.691.471.140214.81.672.140.991611.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1353.450.621.4700192.020.360.790.8314.716
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
Hash Brown PotatoesHome prepared Hash Brown Potatoes105249.77.471.3417.301395.92.062.541.312.712
SpearmintFresh Spearmint1752.90.761.340.21033.4NANANANA2713
Cooked Frozen KaleBoiled and Drained Frozen Kale1434.80.631.331.020214.81.672.140.999.1311.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
Sprouted Pinto BeansRaw Sprouted Pinto Beans2463.570.431.330.75046NANANANANA21
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232
BasilFresh Basil912.540.161.250.29010.51.20.0790.07906.3512.5
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Dried Basil SpicesSpices, basil, dried925168.561.20.7901906.82.982.980.07915091
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA28
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.6
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
Poppy SeedPoppy Seed Spices2084165181.11120112121.151.479.2577.471.4
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.76
Curry PowderCurry Powder Spice129055.66.541.06110222113.144.522.4621156.7
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA91
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.6
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.4
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Cooked Chinese BroccoliBroccoli, chinese, cooked87.32.860.441.020.30153.33NANANA9.924.52
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices