FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.143228
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA178
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA1100050859100
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072791
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA17
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA10.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA10.3
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA9.94
PecansPecans nuts306.61.311.78.632.1227220011014359.86
Grape LeavesRaw Grape Leaves137600.43.5423.62.34NA830011102010868.56
Canned Grape LeavesGrape leaves, canned26300.643.644542.71.36NA78001130189738.43
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven01.851.1613.52.941.17NA33001604.63418.36
Dried SpirulinaDried Spirulina Seaweed2902436.712834.83.64NA94001010502558.23
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA7.87
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.270.5327.353.63NANA0270171967.87
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed13800.561.19.542.443.64NA20016280311647.75
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed1400.420.485.821.11.96NA20017700142137.7
Sprouted Radish SeedsRaw Sprouted Radish Seeds2001.021.0328.57.332.85NA95002890NANA7.2
Dried LeeksFreeze-dried Leeks14084357.6712NA3660011800NANA6.9
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.490.410.371.722.07NA20NA1806.82166.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans104.21.911121.68NA127001200NANA4.7
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes01.340.33235.742.36NA1600670221814.45
Sprouted SoybeansRaw Sprouted Soybeans103.41.1811.59.31.76NA172001530NANA4.45
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.504.07
KaleRaw Kale24101.133.47123.71.47NA620093406.638963.78
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.503.76
Green SoybeansRaw Green Soybeans904.351.7516.51.470.65NA165002900NANA3.76
Boiled KaleBoiled and Drained Kale14600.631.44.571.70.63NA650017801641853.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach60300.781.764.40.751.36NA1210022035.454073.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.503.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA3.63
Boiled Green SoybeansBoiled and Drained Green Soybeans802.61.5512.51.280.6NA111001700NANA3.54
Hash Brown PotatoesHome prepared Hash Brown Potatoes01.720.33238.934.7NA160013000.1373.38
Cooked Frozen KaleBoiled and Drained Frozen Kale14600.631.44.571.70.63NA650017801641853.36
Sprouted Pinto BeansRaw Sprouted Pinto Beans02.31.75237.41.7NA118002170NANA3.34
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1504.12.474104.2NA5900760NANA3.32
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans03.82.3512.68.541.98NA106001730NANA3
Steamed Soybeans SproutsSteamed Sprouted Soybeans202.050.53117.431.05NA80008302.17062.96
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA2.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1202.91.7538.162.98NA4900610NANA2.83
Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA2.8
Chinese BroccoliRaw Chinese Broccoli86011.534.6NA0.74NA10400296058912.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA11500001702.63
Sprouted Navy BeansRaw Sprouted Navy Beans03.92.15128.251.9NA132001880NANA2.6
Cooked Chinese BroccoliBroccoli, chinese, cooked8200.951.464.371.60.7NA990028204.88482.58
Frozen Potato PuffsFrozen Potato Puffs, Unprepared01.840.61185.831.94NA17006901.1252.32
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes900.521.3514.57.323.77NA12001040NANA2.2
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.71322.12
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA2.06
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.690.3714.53.21.2NA23004002.6372.06
Dried Oriental RadishesRadishes, oriental, dried02.76.83418.56.18NA29500000.1452.06
Cooked Broccoli RaabBroccoli raab, cooked22701.71.4204.52.2NA7100370025.325602
Almond pasteNuts, almond paste00.824.1414.21.130.36NA73001013502
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.701.96
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans03.622.7330.23.80.93NA47003560NANA1.94
Young BroadbeansRaw Young Broadbeans1801.71.1150.860.38NA96003300NANA1.9
Broccoli RaabRaw Broccoli Raab13101.621.312.23.221.7NA830020201622401.9
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA1.88
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans03.41.273.022.15NA5000100NANA1.86
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1401.280.9120.660.29NA58001980NANA1.82
Canned SpinachCanned Spinach, Solids with Salt49000.161.383.880.471NA9800143019.446161.78
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA2.741.086.322.581.94NA340070NANA1.77
PurslaneRaw PurslaneNA0.471.124.80.360.73NA12002100NANA1.76
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds800.761.264.85.630.34NA36008200.23051.75
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3901.070.86.072.521.78NA600062004.314031.73
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA1.7
ArugulaRaw Arugula11900.440.863.054.370.73NA970015004.310861.7
Sprouted Kidney BeansRaw Sprouted Kidney Beans03.72.5293.680.85NA59003870NANA1.7
Boiled CauliflowerBoiled and Drained Cauliflower100.420.524.15.11.73NA440044300.71381.67
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA1.65
Pine NutsDried Pine Nuts103.642.27443.130.94129340080935391.64
Dried Ancho PeppersPeppers, ancho, dried102201.822.6642035.4NA6900200NANA1.64
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt33500.740.475.64.471.72NA16009502161.62
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.23471.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared010.796.932.41.32NA4800460NANA1.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash600.370.189.53.61NA12002101.391.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1800.160.462.0620.3NA28002800.33891.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers386301212744.8822.2NA229001900004011421.45
SpinachRaw Spinach46900.781.97.240.651.9542.519400281020.348291.38
KimchiCabbage Kimchi500.12.111NA2.13NA5200001.14361.37
Young Lima BeansRaw Young Lima Beans1002.171.0314.72.472.04NA340023403.2561.36
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared3101.051.226.382.852.02NA123007410518871.34
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.731.034.851.680.63NA120NA110NA4.25771.32
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt1800.160.462.0620.3NA24002800.33891.3
Hubbard Winter SquashRaw Hubbard Winter Squash6800.70.4541.54NA160011001.6131.3
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.651.26.385.351.6NA71009320NANA1.3
Broccoli LeavesRaw Broccoli LeavesNA0.651.26.385.351.6NA71009320NANA1.3
Broccoli StalksRaw Broccoli Stalks2000.651.26.385.351.6NA71009320NANA1.3
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts4601.031.135.373.422.9NA1010045705.119351.3
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards57500.471.156.351.151.14NA7600264012.562321.27
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5700.721.144.622.421.75NA9400683013.510141.25
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared402.450.718.12.371.06NA18700400NANA1.22
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet5000.200.670.1NA5006001.66161.22
Canned Spinach with LiquidsCanned Spinach Solids and Liquids40400.181.062.70.380.8NA580013501638081.22
Tahitian TaroRaw Tahitian Taro10200.622.449.951.241.16NA9009600NANA1.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA580019022731.2
Boiled BroccoliBoiled and Drained Broccoli7700.631.235.536.162NA10800649014.514111.2
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens53800.540.744.680.690.67NA3900218026.651891.2
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.670.597.252.350.54NA2900610NANA1.18
Frozen KaleFrozen Kale, Unprepared20600.561.1270.520.9NA170039305.733361.17
Vitamins in Top 100 Nuts & Vegetables with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 nuts & vegetables with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts