FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.323
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA18
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.910
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.79.1
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA1.7
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA1.05
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA1.03
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA0.99
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.50.99
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA83011021090.86
Canned Grape LeavesGrape leaves, canned2630.0640.364.54.270.14NA78011.301.8970.84
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.190.121.350.290.12NA3301.600.46340.84
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.50.82
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA0.79
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.0270.053.20.740.36NANA02.701.6819.60.79
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed1380.0560.110.950.240.36NA2016303.116.40.78
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed140.0420.0480.580.110.2NA2017701.421.30.77
Sprouted Radish SeedsRaw Sprouted Radish Seeds200.10.12.850.730.29NA950290NANA0.72
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA0.69
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.0490.0410.0370.170.21NA2NA1.800.6821.60.66
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans10.420.191.11.20.17NA1270120NANA0.47
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.130.0332.30.570.24NA1606.702.2180.45
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA0.45
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2500.41
KaleRaw Kale2410.110.351.180.370.15NA6209300.663900.38
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.2500.38
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA0.38
Boiled KaleBoiled and Drained Kale1460.0630.140.460.170.063NA6501801.64190.37
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6030.0780.180.440.0750.14NA12102.203.545410.37
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.2500.36
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA0.36
Boiled Green SoybeansBoiled and Drained Green Soybeans80.260.161.250.130.06NA1110170NANA0.35
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.170.0332.30.890.47NA1601300.013.70.34
Cooked Frozen KaleBoiled and Drained Frozen Kale1460.0630.140.460.170.063NA6501801.64190.34
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.230.182.280.740.17NA118021.70NANA0.33
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted150.410.247.410.42NA5907.60NANA0.33
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.380.241.260.850.2NA106017.30NANA0.3
Steamed Soybeans SproutsSteamed Sprouted Soybeans20.210.0531.10.740.11NA8008.300.2170.60.3
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA0.29
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled120.290.175.30.820.3NA4906.10NANA0.28
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA0.28
Chinese BroccoliRaw Chinese Broccoli860.10.150.46NA0.074NA104029.600.5890.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6800.26
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA0.26
Cooked Chinese BroccoliBroccoli, chinese, cooked820.0950.150.440.160.07NA9902800.4884.80.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.180.0611.80.580.19NA1706.900.112.50.23
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes90.0520.141.450.730.38NA12010.40NANA0.22
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17130.21
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA0.21
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.0690.0371.450.320.12NA230400.263.70.21
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.50.21
Cooked Broccoli RaabBroccoli raab, cooked2270.170.1420.450.22NA7103702.532560.2
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.500.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5700.2
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans00.360.273.020.380.093NA47035.60NANA0.19
Young BroadbeansRaw Young Broadbeans180.170.111.50.0860.038NA960330NANA0.19
Broccoli RaabRaw Broccoli Raab1310.160.131.220.320.17NA8302001.622240.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA0.19
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA0.19
Boiled Young BroadbeansBoiled and Drained Young Broadbeans140.130.091.20.0660.029NA580200NANA0.18
Canned SpinachCanned Spinach, Solids with Salt4900.0160.140.390.0470.1NA98014.301.944620.18
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.270.110.630.260.19NA3400.70NANA0.18
PurslaneRaw PurslaneNA0.0470.110.480.0360.073NA120210NANA0.18
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds80.0760.130.480.560.034NA3608.200.0230.50.18
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts390.110.080.610.250.18NA6006200.431400.17
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA0.17
ArugulaRaw Arugula1190.0440.0860.310.440.073NA9701500.431090.17
Sprouted Kidney BeansRaw Sprouted Kidney Beans00.370.252.920.370.085NA59038.70NANA0.17
Boiled CauliflowerBoiled and Drained Cauliflower10.0420.0520.410.510.17NA44044.300.07140.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA0.17
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33540.16
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA0.16
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt3350.0740.0470.560.450.17NA1609.500.21.60.16
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.70.16
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.10.0790.690.240.13NA4804.60NANA0.15
Spaghetti Winter SquashRaw Spaghetti Winter Squash60.0370.0180.950.360.1NA1202.100.130.90.15
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 180.0160.0460.210.20.03NA2802.800.03390.15
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA22901900041140.15
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.034830.14
KimchiCabbage Kimchi50.010.211.1NA0.21NA520000.1143.60.14
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.60.14
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared310.110.120.640.290.2NA12307400.51890.13
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.0730.10.490.170.063NA12NA11NA0.4257.70.13
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt180.0160.0460.210.20.03NA2402.800.03390.13
Hubbard Winter SquashRaw Hubbard Winter Squash680.070.040.50.40.15NA1601100.161.30.13
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.0650.120.640.540.16NA710930NANA0.13
Broccoli LeavesRaw Broccoli LeavesNA0.0650.120.640.540.16NA710930NANA0.13
Broccoli StalksRaw Broccoli Stalks200.0650.120.640.540.16NA710930NANA0.13
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts460.10.110.540.340.29NA101045.700.511940.13
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards5750.0470.120.640.120.11NA76026.401.256230.13
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared570.0720.110.460.240.18NA94068.301.351010.13
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA0.12
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet500.0200.0670.01NA50600.1661.60.12
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4040.0180.110.270.0380.08NA58013.501.63810.12
Tahitian TaroRaw Tahitian Taro1020.0620.2410.120.12NA90960NANA0.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.30.12
Boiled BroccoliBoiled and Drained Broccoli770.0630.120.550.620.2NA10806501.451410.12
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5380.0540.0740.470.0690.067NA3902202.665190.12
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans00.0670.0590.730.240.054NA2906.10NANA0.12
Frozen KaleFrozen Kale, Unprepared2060.0560.110.70.0520.09NA17039.300.573340.12
Vitamins in Top 100 Nuts & Vegetables with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 nuts & vegetables with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts