FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231791
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA70.8
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.8
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.736
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA6.75
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA4.16
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA4.1
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA3.95
PecansPecans nuts122.60.524.633.430.839087.304.3705.56143.9
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.944313.4
Canned Grape LeavesGrape leaves, canned10440.251.4418170.54NA31004507.13863.35
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.730.465.351.170.46NA13106.3501.831353.3
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201013.27
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA3.12
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.110.212.72.91.44NANA010.706.6777.83.12
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5480.220.433.80.971.44NA7.940646012.3653.08
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed55.60.170.192.30.440.78NA7.94070305.5684.53.06
Sprouted Radish SeedsRaw Sprouted Radish Seeds79.40.40.4111.32.91.13NA37701150NANA2.87
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA2.74
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.190.160.150.680.82NA7.94NA7.1402.785.72.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3.971.670.754.374.720.67NA504047.60NANA1.87
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.530.139.22.280.94NA63.5026.608.7721.77
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA1.77
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.9901.6
KaleRaw Kale9570.451.384.71.470.58NA246037102.615461.5
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.9901.5
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA1.5
Boiled KaleBoiled and Drained Kale5790.250.561.80.670.25NA258070.606.416611.47
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach23930.310.71.740.30.54NA48008.7301421461.47
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.9901.44
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA1.44
Boiled Green SoybeansBoiled and Drained Green Soybeans31.81.030.624.960.510.24NA441067.50NANA1.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.680.139.143.541.87NA63.5051.600.0414.71.34
Cooked Frozen KaleBoiled and Drained Frozen Kale5790.250.561.80.670.25NA258070.606.416611.33
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.910.699.052.940.68NA4680860NANA1.33
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA1.3
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans01.50.9353.40.79NA421068.70NANA1.2
Steamed Soybeans SproutsSteamed Sprouted Soybeans7.940.810.214.332.950.42NA31803300.832801.17
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA1.15
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled47.61.150.67213.241.2NA194024.20NANA1.12
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA1.1
Chinese BroccoliRaw Chinese Broccoli3410.40.611.82NA0.29NA4130117023541.08
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.6701.04
Sprouted Navy BeansRaw Sprouted Navy Beans01.550.854.843.270.76NA524074.60NANA1.03
Cooked Chinese BroccoliBroccoli, chinese, cooked3250.380.581.730.630.28NA393011201.93371.02
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.730.247.22.30.77NA67.5027.400.449.920.92
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes35.70.210.545.752.91.5NA47.6041.30NANA0.88
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.40.84
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA0.82
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.270.155.751.270.48NA9101601.0314.70.82
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04180.82
Cooked Broccoli RaabBroccoli raab, cooked9010.670.5681.780.87NA282014701010160.8
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.700.79
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.2600.78
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans01.441.1121.50.37NA18701410NANA0.77
Young BroadbeansRaw Young Broadbeans71.40.670.445.950.340.15NA38101310NANA0.75
Broccoli RaabRaw Broccoli Raab5200.640.514.851.280.68NA32908006.438890.75
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA0.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA0.74
Boiled Young BroadbeansBoiled and Drained Young Broadbeans55.60.510.364.760.260.12NA230078.60NANA0.72
Canned SpinachCanned Spinach, Solids with Salt19450.0640.551.540.190.4NA389056.807.718320.71
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA1.10.432.51.020.77NA13502.780NANA0.7
PurslaneRaw PurslaneNA0.190.441.90.140.29NA47.6083.30NANA0.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds31.80.30.51.92.230.13NA143032.500.0791210.69
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1550.420.322.410.71NA238024601.75570.69
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA0.68
ArugulaRaw Arugula4720.170.341.21.730.29NA385059.501.74310.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans01.470.9911.61.460.34NA23401540NANA0.67
Boiled CauliflowerBoiled and Drained Cauliflower3.970.170.211.6320.69NA175017600.2854.80.66
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA0.65
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.180372140.65
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA0.65
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt13300.290.192.21.770.68NA63.5037.700.796.350.64
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.651380.64
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.40.312.750.950.52NA191018.30NANA0.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash240.150.0713.771.430.4NA47.608.3300.523.570.59
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 71.40.0640.180.820.790.12NA11101100.121540.58
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164530.58
SpinachRaw Spinach18610.310.752.870.260.7717770011208.0619170.55
KimchiCabbage Kimchi200.040.834.37NA0.85NA2060000.441730.54
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.20.54
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1230.420.482.531.130.8NA4880294027490.53
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.290.411.920.670.25NA47.6NA43.7NA1.672290.52
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt71.40.0640.180.820.790.12NA9501100.121540.52
Hubbard Winter SquashRaw Hubbard Winter Squash2700.280.1621.60.61NA63.5043.700.645.160.52
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.260.472.532.120.63NA28203700NANA0.51
Broccoli LeavesRaw Broccoli LeavesNA0.260.472.532.120.63NA28203700NANA0.51
Broccoli StalksRaw Broccoli Stalks79.40.260.472.532.120.63NA28203700NANA0.51
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1830.410.452.131.361.15NA401018102.027680.51
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards22820.190.462.520.460.45NA302010504.9624730.5
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared2260.290.451.830.960.69NA373027105.364020.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA0.48
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet2000.07900.270.04NA2002400.642440.48
Canned Spinach with LiquidsCanned Spinach Solids and Liquids16030.0710.421.080.150.32NA230053.606.3515110.48
Tahitian TaroRaw Tahitian Taro4050.250.973.950.490.46NA35.703810NANA0.48
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.65290.48
Boiled BroccoliBoiled and Drained Broccoli3060.250.492.22.440.79NA429025805.755600.47
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens21350.210.291.860.270.27NA155086.5010.620590.47
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.270.232.880.930.21NA115024.20NANA0.47
Frozen KaleFrozen Kale, Unprepared8180.220.442.770.210.36NA67.5015602.2613240.46
Vitamins in Top 100 Nuts & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 nuts & vegetables with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts