FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Sprouted Radish SeedsRaw Sprouted Radish Seeds116329.48.98.44.77042NANANANANA44.3
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.5
Canned Grape LeavesGrape leaves, canned72514.32.266.11.06085NANANANA71.731
Dried Marjoram SpicesSpices, marjoram, dried185130.985.962.1701127.55NANANA74.423.4
Cooked Chinese BroccoliBroccoli, chinese, cooked227316.42.55.861.73086.619NANANA5726
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach147112.82.35.460070.67.51.322.943.154.459
KaleRaw Kale142921.32.545.44.16063145.865.72.5758.641.7
Chinese BroccoliRaw Chinese Broccoli192314.62.235.21.5409017NANANA5023
Boiled KaleBoiled and Drained Kale1389172.435.153.97073.6175.837.53.4755.641
Dried TarragonDried Tarragon Spices16912.33.251.26085NANANANA12.538.6
Dried SpearmintSpearmint, dried17510.62.774.90.78091NANANANA52.335
Cooked Frozen KaleBoiled and Drained Frozen Kale1389172.24.673.6073.6175.837.53.473241
Grape LeavesRaw Grape Leaves53811.41.84.60.809334NANANA5930
KimchiCabbage Kimchi333316.72.234.573.4708035.3NANANA53.336.7
PurslaneRaw Purslane250091.534.42.7084.8NANANANANA50.8
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.472
Cooked Broccoli RaabBroccoli raab, cooked200010.41.7840.62062.412.44.84.635676.6
Canned CapersCapers, canned217418.75.073.982.401068.9NANANA69.651.3
Canned SpinachCanned Spinach, Solids with Salt2174111.763.870.720748.7NANANA5261
SpearmintFresh Spearmint11368.32.173.840.61096NANANANA77.337.4
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.7
Ground Mustard SeedGround Mustard Seed Spices9835.71.963.735.83027.66.70.022.833.631225.7
Boiled CauliflowerBoiled and Drained Cauliflower21749.81.523.631.1089.345.2NANANA5040
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.6
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.836
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.36
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 227310.52.343.32.0209817.77.56.63.644325.5
Dried Parsley SpicesSpices, parsley, dried1719.42.363.22.14086.712.40.724.73745.745.6
Canned Spinach with LiquidsCanned Spinach Solids and Liquids26329.741.583.20.610778.7NANANA5855.5
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.352
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3333122.43.131.93089.757NANANA33.338
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt23819.762.23.11.9010034.314.8154.345.225
Prepared Yellow MustardMustard, prepared, yellow833281.83.13.03048.67.671.93.91.7533.331
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.651
PeppermintFresh Peppermint7146.71.763.10.490106NANANANA5726.8
SpinachRaw Spinach21748.481.3730.570799.133.262.41.524862
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids357110.72.531.3086.4NANANANA60.748.6
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans15158.81.262.941.86071.5NANANANANA73
Dill Pickled CucumberPickles, cucumber, dill or kosher dill416712.53.32.92.17010044.62321.7041.721
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium416712.53.32.92.17010044.62321.7041.721
Sprouted Kidney BeansRaw Sprouted Kidney Beans17248.621.242.91.84070.7NANANANANA72.4
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans8067.260.882.71.52094NANANANANA42.3
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.86
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans22737.270.892.71.52093NANANANANA42.3
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.5
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.2235
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235
Spaghetti Winter SquashRaw Spaghetti Winter Squash16139.21.92.41.45011144.5NANANA2410.3
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts13896.941.42.41.109924NANANA3635.4
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.6
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach41677.11.132.330.46088.810.4NANANA58.354
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.2
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.2
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.2
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7
ThymeFresh Thyme4958.32.32.20.420121NANANANA69.327.5
Canned Turnip GreensCanned Turnip Greens no Salt26327.91.842.20.9507411NANANA34.235.8
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash263210.31.72.161.3010065.334.5247.12927.4
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared17245.860.92.160.6409225.3NANANA51.752.8
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower26325.80.892.130.6309927.6NANANA7142.4
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
Sour Cucumber PicklesPickles, cucumber, sour45459.12.362.11.55010348NANANA54.515
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium45459.12.362.11.55010348NANANA54.515
Frozen KaleFrozen Kale, Unprepared17868.21.052.11.608715NANANA35.747.5
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens17247.241.72.050.8808613NANANA58.657.8
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash25007.751.62.051.23010864.8NANANA3522.8
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips21745.20.542.040.6109551NANANA43.533.3
Frozen CauliflowerFrozen Cauliflower, Unprepared20835.630.852.040.609846.3NANANA4842
Boiled Oriental RadishesBoiled and Drained Oriental Radishes29417.062.152.031.15010154NANANA4719.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.754
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8
SaffronSaffron Spices1619.442.5621.20105NANANANA6.318.4
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved15156.21.421.24NA10639.420.612.66.251.530
Boiled SpinachBoiled and Drained Spinach21745.650.9320.37081.59.35NANANA5264.6
Frozen TurnipsFrozen Turnips, Unprepared312550.5320.59092NANANANA56.332.5
Frozen Turnip GreensFrozen Turnip Greens, Unprepared22737.051.661.980.86083.4NANANANA5756
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus250060.981.980.38093NANANANA47.552
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids31256.251.41.971.20109NANANANA4726
Ground SageGround Sage Spices15920.2111.950.840962.7NANANA6417
Sprouted Navy BeansRaw Sprouted Navy Beans7465.220.631.941.1097NANANANANA46
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.9
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.3
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans6415.20.631.91.1096NANANANANA45.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans40028.43.941.914037.6NANANANA3.252.4
Iceberg LettuceRaw Iceberg Lettuce357150.641.860.75010670.435.732.51.84332
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt33335.671.331.831.17010941.7NANANA5024
Steamed Soybeans SproutsSteamed Sprouted Soybeans61727.53.81.8313.7040.33.2NANANA4.9452.3
Sprouted SoybeansRaw Sprouted Soybeans41027.53.81.8213.7039.2NANANANA4.553.6
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin29419.42.471.80.8809173.540.631.51.4729.435.6
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4
Napa CabbageRaw Chinese Napa Cabbage31256.251.341.80.47010144NANANA37.537.5
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 500 kcal
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 500 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 500 calories are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- Raw Sprouted Radish Seeds
- English Walnuts