FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
Ground Mustard SeedGround Mustard Seed Spices50836.223.85.920286.80.022.883.71226
Dried Marjoram SpicesSpices, marjoram, dried2717.040.533.231.18060.64.1NANANA40.312.7
Dried TarragonDried Tarragon Spices2957.241.92.960.74050.2NANANANA7.422.8
Dried SpearmintSpearmint, dried2856.031.582.80.45052NANANANA3020
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles52131.74.932150520.25NANANA1.910.3
Dried Parsley SpicesSpices, parsley, dried2925.51.381.881.25050.67.270.422.764.126.726.6
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.2
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.6
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.3
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.638
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.919
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.919
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.5
SaffronSaffron Spices3105.851.61.240.75065.4NANANANA3.911.4
Ground SageGround Sage Spices31512.87.031.230.53060.71.7NANANA40.310.6
Dried Rosemary SpicesSpices, rosemary, dried33115.27.371.081.16064NANANANA42.64.88
Bay Leaf SpicesSpices, bay leaf3138.362.281.051.24075NANANANA26.37.6
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.2
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Poultry Seasoning SpicesSpices, poultry seasoning3077.533.30.940.99065.61.8NANANA11.39.6
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.6
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.27
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven27614.32.140.846.4033.85.11.261.31.762.24.14
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.5
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil24210.30.810.792.060341.160.450.6103.63.24
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed13312.81.560.784.9406.574.32.31.90.061.81.04
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed116121.60.775.1304.22.171.081.101.80.78
French BeansRaw French Beans3432.020.220.770.44064NANANANA2519
NattoNatto211111.60.735.48012.74.9NANANA5.419.4
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.8
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323
Sprouted Radish SeedsRaw Sprouted Radish Seeds432.530.770.720.4103.6NANANANANA3.8
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.415
Dried Thyme SpicesSpices, thyme, dried2767.432.730.690.50641.7NANANA379.1
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.7
Sauteed Yellow OnionsOnions, yellow, sauteed123111.480.664.8NA7.86NA1.482.10.811.70.95
Red or Cayenne PepperRed or Cayenne Pepper Spice31817.33.260.667.7056.610.3NANANA2712
Dried Oregano SpicesSpices, oregano, dried2654.31.550.620.750694.11.131.90.9142.59
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.2
Ground ClovesGround Cloves Spices274133.950.592.66065.52.381.071.140.02345.97
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.3
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.5
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.3
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.9
Chili PowderChili Powder Spices28214.32.460.537.47049.77.24.32.140.7634.813.5
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.813
PaprikaPaprika Spice282132.140.457.305410.36.72.630.813514
ThymeFresh Thyme1011.680.470.450.085024.5NANANANA145.56
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes21911.60.930.452.3028.50.2700.2603.22.65
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.113
PeppermintFresh Peppermint700.940.250.440.069015NANANANA83.75
RosemaryFresh Rosemary1315.862.840.410.45020.7NANANANA143.3
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
MisoMiso19861.030.412.48025.46.26005.412.8
KaleRaw Kale351.50.180.380.2904.40.990.410.40.184.12.92
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.213
Prepared Yellow MustardMustard, prepared, yellow603.340.210.370.3605.830.920.230.470.2143.74
Boiled KaleBoiled and Drained Kale361.20.180.370.2905.31.20.420.540.2542.94
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.870.160.37004.80.510.090.20.213.74
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.5
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes26512.51.90.344.360351.50.520.640.333.23
SpearmintFresh Spearmint440.730.190.340.05408.4NANANANA6.83.3
Cooked Frozen KaleBoiled and Drained Frozen Kale361.20.160.340.2605.31.20.420.540.252.32.94
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.54
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.25
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.1
BasilFresh Basil230.640.0410.320.07302.650.30.020.0201.63.15
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4
Dried Basil SpicesSpices, basil, dried2334.072.160.30.2047.81.70.750.750.0237.723
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.07
Steamed Soybeans SproutsSteamed Sprouted Soybeans814.450.620.32.206.530.52NANANA0.88.47
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.05
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.6
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.6
Poppy SeedPoppy Seed Spices52541.64.50.2728.302830.290.372.3319.518
Chinese BroccoliRaw Chinese Broccoli260.760.120.270.0804.670.88NANANA2.61.2
Curry PowderCurry Powder Spice325141.650.272.80562.760.791.140.6253.214.3
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA23
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA110
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.15
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714
Cooked Chinese BroccoliBroccoli, chinese, cooked220.720.110.260.07603.80.84NANANA2.51.14
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Ground Mustard Seed Spices