FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.94
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.05
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven39120.33.031.29.050487.231.81.862.53.15.87
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.5
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil34314.61.141.12.920481.640.640.8605.14.6
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed189182.21.1709.36.073.272.70.0852.551.47
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed16416.82.251.17.27063.081.531.5502.551.1
Sprouted Radish SeedsRaw Sprouted Radish Seeds613.61.11.020.5805.1NANANANANA5.4
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.5
Sauteed Yellow OnionsOnions, yellow, sauteed17415.32.10.946.8NA11NA2.12.981.152.41.35
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.6
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes31016.41.320.633.3040.40.3800.3704.543.76
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.6
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
KaleRaw Kale49.62.10.250.540.4106.271.40.580.570.265.84.14
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.4
Boiled KaleBoiled and Drained Kale511.70.250.530.4107.51.70.60.770.355.674.17
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach481.230.220.53006.80.720.130.280.35.245.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.5
Hash Brown PotatoesHome prepared Hash Brown Potatoes37617.72.670.486.2049.82.10.740.910.474.544.25
Cooked Frozen KaleBoiled and Drained Frozen Kale511.70.220.480.3707.51.70.60.770.353.264.17
Sprouted Pinto BeansRaw Sprouted Pinto Beans881.280.150.470.27016.4NANANANANA7.44
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA10
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.1312
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
Chinese BroccoliRaw Chinese Broccoli371.080.160.380.1106.61.25NANANA3.71.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.7
Cooked Chinese BroccoliBroccoli, chinese, cooked311.020.160.370.1105.41.2NANANA3.541.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25212.320.334.10350.400.230.183.262.74
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28918.74.70.314.6031NANANANA2.43.15
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated272132.350.293.04038.70.3800.270.112.833
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA3411
Cooked Broccoli RaabBroccoli raab, cooked35.40.740.130.280.04404.420.880.340.330.213.975.43
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans46.80.820.120.270.1706.7NANANANANA6.85
Young BroadbeansRaw Young Broadbeans1020.850.20.270.17016.6NANANANA5.957.94
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.0814
Boiled Young BroadbeansBoiled and Drained Young Broadbeans880.710.20.260.17014.3NANANANA5.16.8
Canned SpinachCanned Spinach, Solids with Salt32.60.710.110.250.04704.80.57NANANA3.44
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.6513
PurslaneRaw Purslane28.30.510.0860.250.1504.8NANANANANA2.88
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds32.60.980.0980.250.3302.980.280.170.1102.75.66
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.710.140.250.110102.47NANANA3.73.6
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
ArugulaRaw Arugula35.40.940.120.240.1805.172.9NANANA2.273.66
Sprouted Kidney BeansRaw Sprouted Kidney Beans410.710.10.240.1505.8NANANANANA5.95
Boiled CauliflowerBoiled and Drained Cauliflower32.60.640.0990.240.07105.832.95NANANA3.262.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.617
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt710.880.180.230.14015.36.95NANANA6.953.5
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared366206.430.213.6043.3NANANANA2.554.47
Spaghetti Winter SquashRaw Spaghetti Winter Squash440.810.170.210.1309.83.9NANANA2.130.91
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 310.650.150.210.1306.121.10.470.410.232.71.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.4
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.05
KimchiCabbage Kimchi21.30.710.0950.190.1503.41.5NANANA2.271.56
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.7
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared580.580.120.190.0860112.88NANANA5.45.36
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved46.80.580.130.190.12NA9.93.71.931.180.584.82.8
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt29.80.580.130.190.1105.942.040.880.890.262.71.5
Hubbard Winter SquashRaw Hubbard Winter Squash56.70.710.150.190.11012.35.6NANANA5.532.83
Flower Clusters BroccoliRaw Flower Clusters Broccoli39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli LeavesRaw Broccoli Leaves39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli StalksRaw Broccoli Stalks39.70.50.0770.180.05407.43NANANANANA4.22
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts59.50.550.110.180.084011.82.95NANANA5.85.16
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards510.580.0850.180.0850100.81NANANA3.974.2
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared410.480.0740.180.05207.62.1NANANA4.254.34
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.7
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet1721.280.210.170.39037.834NANANA2.132.13
Canned Spinach with LiquidsCanned Spinach Solids and Liquids270.520.0850.170.03304.140.47NANANA3.13
Tahitian TaroRaw Tahitian Taro62.41.370.280.170.409.8NANANANANA3.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Boiled BroccoliBoiled and Drained Broccoli49.60.580.110.170.0720101.971.050.690.114.683.37
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens410.60.140.170.07207.061.06NANANA4.84.75
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans310.450.0550.170.09505.8NANANANANA2.64
Frozen KaleFrozen Kale, Unprepared39.70.650.0840.170.1306.91.2NANANA2.833.77
Macronutrients in Top 100 Nuts & Vegetables with the highest Omega 3 content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Omega 3 per 5 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts