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200 Vegetables Highest in Omega 3s

Ranked by a serving size.
1600mg Omega 3s = 100% AI
  1. Potatoes Hash Brown Refrigerated Prepared Pan-fried In Canola Oil
    933mg (58% AI) in 1 cup prepared
  2. Potato Salad Home-prepared
    925mg (58% AI) in 1 cup
  3. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
  4. Peppers Sweet Red Sauteed
    822mg (51% AI) in 1 cup chopped
  5. Soybeans Green Cooked Boiled Drained With Salt
    637mg (40% AI) in 1 cup
  6. Potatoes Hash Brown Frozen Plain Prepared Pan Fried In Canola Oil
    567mg (35% AI) in 1 cup prepared
  7. Hash Browns
    527mg (33% AI) in 1 cup
  8. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  9. Spinach Canned Regular Pack Drained Solids
    381mg (24% AI) in 1 cup
  10. Onion Rings
    379mg (24% AI) in 1 cup
  11. Spinach Frozen Chopped Or Leaf Cooked Boiled Drained Without Salt
    352mg (22% AI) in 1/2 cup
  12. Beans Pinto Mature Seeds Sprouted Raw
    334mg (21% AI) in 100 grams
  13. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  14. Squash Winter Hubbard Baked With Salt
    332mg (21% AI) in 1 cup, cubes
  15. Soybean Sprouts
    312mg (19% AI) in 1 cup
  16. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  17. Beans Navy Mature Seeds Sprouted Cooked Boiled Drained Without Salt
    299mg (19% AI) in 100 grams
  18. Beans Navy Mature Seeds Sprouted Cooked Boiled Drained With Salt
    299mg (19% AI) in 100 grams
  19. Pickles Chowchow With Cauliflower Onion Mustard Sweet
    299mg (19% AI) in 1 cup
  20. Spinach Canned Regular Pack Solids And Liquids
    285mg (18% AI) in 1 cup
  21. Spinach Canned No Salt Added Solids And Liquids
    285mg (18% AI) in 1 cup
  22. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  23. Soybeans Mature Seeds Sprouted Cooked Steamed With Salt
    278mg (17% AI) in 1 cup
  24. Radish Sprouts
    274mg (17% AI) in 1 cup
  25. Chinese Broccoli
    271mg (17% AI) in 100 grams
  26. Beans Navy Mature Seeds Sprouted Raw
    270mg (17% AI) in 1 cup
  27. Brussels Sprouts (cooked)
    270mg (17% AI) in 1 cup
  28. Potato Puffs Frozen Unprepared
    263mg (16% AI) in 1 cup
  29. Potatoes Au Gratin Home-prepared From Recipe Using Butter
    257mg (16% AI) in 1 cup
  30. Potatoes Au Gratin Home-prepared From Recipe Using Margarine
    250mg (16% AI) in 1 cup
  31. Potatoes Hash Brown Frozen With Butter Sauce Unprepared
    231mg (14% AI) in 1 package (6 oz)
  32. Squash Winter Hubbard Cooked Boiled Mashed Without Salt
    229mg (14% AI) in 1 cup, mashed
  33. Squash Winter Hubbard Cooked Boiled Mashed With Salt
    229mg (14% AI) in 1 cup, mashed
  34. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  35. Beans Snap Green Canned No Salt Added Drained Solids
    222mg (14% AI) in 1 cup
  36. Potatoes Obrien Frozen Prepared
    221mg (14% AI) in 100 grams
  37. Peas Green Canned Drained Solids Rinsed In Tap Water
    218mg (14% AI) in 1 can
  38. Potatoes Mashed Dehydrated Prepared From Granules With Milk Water And Margarine Added
    216mg (14% AI) in 1 cup
  39. Collards Frozen Chopped Cooked Boiled Drained Without Salt
    216mg (13% AI) in 1 cup, chopped
  40. Lima Beans Immature Seeds Raw
    212mg (13% AI) in 1 cup
  41. Potatoes Mashed Ready-to-eat
    208mg (13% AI) in 1 cup
  42. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  43. Broadbeans Immature Seeds Raw
    206mg (13% AI) in 1 cup
  44. Kimchi
    206mg (13% AI) in 1 cup
  45. Brussels Sprouts Frozen Cooked Boiled Drained Without Salt
    200mg (12% AI) in 1 cup
  46. Brussels Sprouts Frozen Cooked Boiled Drained With Salt
    200mg (12% AI) in 1 cup
  47. Cowpeas (blackeyes) Immature Seeds Frozen Cooked Boiled Drained Without Salt
    197mg (12% AI) in 1 cup
  48. Cowpeas (blackeyes) Immature Seeds Frozen Cooked Boiled Drained With Salt
    197mg (12% AI) in 1 cup
  49. Beans Snap Green Canned Regular Pack Drained Solids
    196mg (12% AI) in 1 cup
  50. Cowpeas (blackeyes) Immature Seeds Frozen Unprepared
    195mg (12% AI) in 1 cup
  51. Turnip Greens Frozen Cooked Boiled Drained Without Salt
    195mg (12% AI) in 1 cup
  52. Beans Kidney Mature Seeds Sprouted Cooked Boiled Drained Without Salt
    194mg (12% AI) in 100 grams
  53. Beans Kidney Mature Seeds Sprouted Cooked Boiled Drained With Salt
    194mg (12% AI) in 100 grams
  54. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  55. Squash Winter All Varieties Cooked Baked With Salt
    189mg (12% AI) in 1 cup, cubes
  56. Turnip Greens And Turnips Frozen Cooked Boiled Drained Without Salt
    186mg (12% AI) in 1 cup
  57. Turnip Greens And Turnips Frozen Cooked Boiled Drained With Salt
    186mg (12% AI) in 1 cup
  58. Broccoli (cooked)
    186mg (12% AI) in 1 cup chopped
  59. Potatoes Mashed Dehydrated Prepared From Flakes Without Milk Whole Milk And Margarine Added
    185mg (12% AI) in 1 cup
  60. Broadbeans Immature Seeds Cooked Boiled Drained With Salt
    182mg (11% AI) in 100 grams
  61. Potatoes Hash Brown Frozen With Butter Sauce Prepared
    180mg (11% AI) in 100 grams
  62. Potatoes Mashed Home-prepared Whole Milk And Margarine Added
    179mg (11% AI) in 1 cup
  63. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
  64. Collards Cooked Boiled Drained With Salt
    177mg (11% AI) in 1 cup, chopped
  65. Beans Pinto Immature Seeds Frozen Unprepared
    175mg (11% AI) in 1/ 3 package (10 oz)
  66. Potatoes Mashed Dehydrated Prepared From Granules Without Milk Whole Milk And Butter Added
    174mg (11% AI) in 1 cup
  67. Beans Shellie Canned Solids And Liquids
    174mg (11% AI) in 1 cup
  68. Potatoes Scalloped Dry Mix Prepared With Water Whole Milk And Butter
    174mg (11% AI) in 1 cup (unprepared)
  69. Potatoes French Fried All Types Salt Added In Processing Frozen Home-prepared Oven Heated
    169mg (11% AI) in 10 fries
  70. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
  71. Beans Pinto Immature Seeds Frozen Cooked Boiled Drained Without Salt
    166mg (10% AI) in 1/ 3 package (10 oz) yields
  72. Beans Pinto Immature Seeds Frozen Cooked Boiled Drained With Salt
    166mg (10% AI) in 1/ 3 package (10 oz) yields
  73. Cooked Spinach
    166mg (10% AI) in 1 cup
  74. Spinach Cooked Boiled Drained With Salt
    166mg (10% AI) in 1 cup
  75. Broccoli Frozen Chopped Unprepared
    164mg (10% AI) in 1 cup
  76. Potato Puffs Frozen Oven-heated
    163mg (10% AI) in 10 puffs
  77. Kale Frozen Cooked Boiled Drained Without Salt
    163mg (10% AI) in 1 cup, chopped
  78. Kale Frozen Cooked Boiled Drained With Salt
    163mg (10% AI) in 1 cup, chopped
  79. Potatoes Mashed Prepared From Granules Without Milk Whole Milk And Margarine
    160mg (10% AI) in 1 cup
  80. Sweet Potatoes French Fried Frozen As Packaged Salt Added In Processing
    156mg (10% AI) in 12 fries
  81. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
  82. Tahitian Taro
    151mg (9% AI) in 1 cup slices
  83. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
  84. Potatoes Scalloped Home-prepared With Butter
    149mg (9% AI) in 1 cup
  85. Cooked Cookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
  86. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
  87. Squash Summer All Varieties Cooked Boiled Drained With Salt
    148mg (9% AI) in 1 cup slices
  88. Squash Summer Crookneck And Straightneck Cooked Boiled Drained With Salt
    148mg (9% AI) in 1 cup slices
  89. Broccoli Stalks Raw
    147mg (9% AI) in 1 stalk
  90. Potatoes Scalloped Home-prepared With Margarine
    147mg (9% AI) in 1 cup
  91. Turnips Frozen Cooked Boiled Drained Without Salt
    147mg (9% AI) in 1 cup
  92. Turnips Frozen Cooked Boiled Drained With Salt
    147mg (9% AI) in 1 cup
  93. Cauliflower Frozen Cooked Boiled Drained Without Salt
    146mg (9% AI) in 1 cup (1 Inch pieces)
  94. Cauliflower Frozen Cooked Boiled Drained With Salt
    146mg (9% AI) in 1 cup (1 Inch pieces)
  95. Yellow Onions
    145mg (9% AI) in 1/4 cup
  96. Potatoes Mashed Dehydrated Granules With Milk Dry Form
    142mg (9% AI) in 1 cup
  97. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
  98. Kale Scotch Cooked Boiled Drained With Salt
    135mg (8% AI) in 1 cup, chopped
  99. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
  100. Kale Cooked Boiled Drained With Salt
    134mg (8% AI) in 1 cup, chopped
  101. Beans Snap Green Canned Regular Pack Solids And Liquids
    132mg (8% AI) in 1 cup
  102. Broccoli Leaves Raw
    129mg (8% AI) in 100 grams
  103. Radishes Hawaiian Style Pickled
    129mg (8% AI) in 1 cup
  104. Spinach Frozen Chopped Or Leaf Unprepared
    128mg (8% AI) in 1 cup
  105. Onion Rings Breaded Par Fried Frozen Unprepared
    128mg (8% AI) in 6 rings
  106. Brussels Sprouts Frozen Unprepared
    127mg (8% AI) in 1/3 package (10 oz)
  107. Peas Green (includes Baby And Lesuer Types) Canned Drained Solids Unprepared
    124mg (8% AI) in 1 cup
  108. Potatoes Scalloped Dry Mix Unprepared
    122mg (8% AI) in 1/6 package (5.5 oz)
  109. Turnip Greens Canned No Salt Added
    121mg (8% AI) in 1 cup
  110. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
  111. Squash Winter Spaghetti Cooked Boiled Drained Or Baked With Salt
    121mg (8% AI) in 1 cup
  112. Grape Leaves Raw
    120mg (7% AI) in 1 cup
  113. Broccoli Frozen Spears Unprepared
    119mg (7% AI) in 1/3 package (10 oz)
  114. Beans Pinto Mature Seeds Sprouted Cooked Boiled Drained Without Salt
    118mg (7% AI) in 100 grams
  115. Beans Pinto Mature Seeds Sprouted Cooked Boiled Drained With Salt
    118mg (7% AI) in 100 grams
  116. Cooked Tahitian Taro
    116mg (7% AI) in 1 cup slices
  117. Taro Tahitian Cooked With Salt
    116mg (7% AI) in 1 cup slices
  118. Succotash
    115mg (7% AI) in 1 cup
  119. Succotash (corn And Limas) Cooked Boiled Drained With Salt
    115mg (7% AI) in 1 cup
  120. Lima Beans Immature Seeds Frozen Baby Unprepared
    115mg (7% AI) in 1 cup
  121. Potatoes Mashed Dehydrated Granules Without Milk Dry Form
    114mg (7% AI) in 1 cup
  122. Succotash (corn And Limas) Frozen Cooked Boiled Drained Without Salt
    114mg (7% AI) in 1 cup
  123. Succotash (corn And Limas) Frozen Cooked Boiled Drained With Salt
    114mg (7% AI) in 1 cup
  124. Cowpeas (blackeyes) Immature Seeds Cooked Boiled Drained With Salt
    112mg (7% AI) in 1 cup
  125. Canned Lima Beans
    112mg (7% AI) in 1 cup
  126. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
  127. Beans Snap Green Cooked Boiled Drained With Salt
    111mg (7% AI) in 1 cup
  128. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
  129. Beans Snap Yellow Cooked Boiled Drained With Salt
    111mg (7% AI) in 1 cup
  130. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
  131. Kale Frozen Unprepared
    110mg (7% AI) in 1/ 3 package (10 oz)
  132. Succotash (corn And Limas) Canned With Cream Style Corn
    109mg (7% AI) in 1 cup
  133. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
  134. Succotash (corn And Limas) Frozen Unprepared
    105mg (7% AI) in 1 cup
  135. Cauliflower Cooked Boiled Drained With Salt
    104mg (6% AI) in 1/2 cup (1 Inch pieces)
  136. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
  137. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
  138. Radishes Oriental Cooked Boiled Drained With Salt
    101mg (6% AI) in 1 cup slices
  139. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
  140. New Zealand Spinach Cooked Boiled Drained With Salt
    101mg (6% AI) in 1 cup, chopped
  141. Peas And Carrots Frozen Cooked Boiled Drained Without Salt
    100mg (6% AI) in 1 package (10 oz) yields
  142. Cooked Artichokes (globe Or French)
    99mg (6% AI) in 1 cup
  143. Artichokes (globe Or French) Frozen Cooked Boiled Drained With Salt
    99mg (6% AI) in 1 cup
  144. Turnip Greens Canned Solids And Liquids
    98mg (6% AI) in 1/2 cup
  145. Squash Summer Crookneck And Straightneck Frozen Cooked Boiled Drained Without Salt
    98mg (6% AI) in 1 cup slices
  146. Squash Summer Crookneck And Straightneck Frozen Cooked Boiled Drained With Salt
    98mg (6% AI) in 1 cup slices
  147. Turnip Greens Frozen Cooked Boiled Drained With Salt
    98mg (6% AI) in 1/2 cup
  148. Cooked Rutabagas (neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
  149. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
  150. Succotash (corn And Limas) Canned With Whole Kernel Corn Solids And Liquids
    94mg (6% AI) in 1 cup
  151. Broccoli Cooked Boiled Drained With Salt
    93mg (6% AI) in 1/2 cup, chopped
  152. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
  153. Turnip Greens Cooked Boiled Drained With Salt
    92mg (6% AI) in 1 cup, chopped
  154. Broccoli Flower Clusters Raw
    92mg (6% AI) in 1 cup flowerets
  155. Cowpeas (blackeyes) Immature Seeds Raw
    91mg (6% AI) in 1 cup
  156. Collards Frozen Chopped Unprepared
    91mg (6% AI) in 1/3 package (10 oz)
  157. Lima Beans Immature Seeds Frozen Fordhook Cooked Boiled Drained Without Salt
    90mg (6% AI) in 1 cup
  158. Lima Beans Immature Seeds Frozen Fordhook Cooked Boiled Drained With Salt
    90mg (6% AI) in 1 cup
  159. Lima Beans Immature Seeds Frozen Fordhook Unprepared
    90mg (6% AI) in 1 cup
  160. Leeks
    88mg (6% AI) in 1 cup
  161. Cooked Garden Cress
    88mg (5% AI) in 1 cup
  162. Cress Garden Cooked Boiled Drained With Salt
    88mg (5% AI) in 1 cup
  163. Brussels Sprouts (raw)
    87mg (5% AI) in 1 cup
  164. Dried Agar Seaweed
    87mg (5% AI) in 100 grams
  165. Tomatoes Sun-dried Packed In Oil Drained
    86mg (5% AI) in 1 cup
  166. Cooked Lima Beans
    85mg (5% AI) in 1 cup
  167. Lima Beans Immature Seeds Cooked Boiled Drained With Salt
    85mg (5% AI) in 1 cup
  168. Lima Beans Immature Seeds Frozen Baby Cooked Boiled Drained Without Salt
    85mg (5% AI) in 1 cup
  169. Lima Beans Immature Seeds Frozen Baby Cooked Boiled Drained With Salt
    85mg (5% AI) in 1 cup
  170. Squash Summer Zucchini Includes Skin Cooked Boiled Drained With Salt
    85mg (5% AI) in 1/2 cup slices
  171. Cooked Leeks
    82mg (5% AI) in 1 leek
  172. Leeks (bulb And Lower Leaf-portion) Cooked Boiled Drained With Salt
    82mg (5% AI) in 1 leek
  173. Spinach Frozen Chopped Or Leaf Cooked Boiled Drained With Salt
    82mg (5% AI) in 1/2 cup
  174. Beans Snap Green Frozen All Styles Unprepared
    80mg (5% AI) in 1 cup
  175. Beans Snap Yellow Frozen All Styles Unprepared
    80mg (5% AI) in 1 cup
  176. Vegetables Mixed Canned Solids And Liquids
    78mg (5% AI) in 1 cup
  177. Potatoes Mashed Dehydrated Prepared From Flakes Without Milk Whole Milk And Butter Added
    78mg (5% AI) in 1 cup
  178. Cooked Swamp Cabbage
    77mg (5% AI) in 1 cup, chopped
  179. Broccoli Frozen Chopped Cooked Boiled Drained Without Salt
    77mg (5% AI) in 1 cup
  180. Broccoli Frozen Chopped Cooked Boiled Drained With Salt
    77mg (5% AI) in 1 cup
  181. Succotash (corn And Limas) Raw
    76mg (5% AI) in 100 grams
  182. Baked Acorn Squash
    76mg (5% AI) in 1 cup, cubes
  183. Squash Winter Acorn Cooked Baked With Salt
    76mg (5% AI) in 1 cup, cubes
  184. Squash Summer Zucchini Includes Skin Frozen Cooked Boiled Drained Without Salt
    76mg (5% AI) in 1 cup
  185. Squash Summer Zucchini Includes Skin Frozen Cooked Boiled Drained With Salt
    76mg (5% AI) in 1 cup
  186. Zucchini
    76mg (5% AI) in 1 cup, chopped
  187. Rutabagas (neeps, Swedes)
    74mg (5% AI) in 1 cup, cubes
  188. Taro Leaves Cooked Steamed Without Salt
    74mg (5% AI) in 1 cup
  189. Taro Leaves Cooked Steamed With Salt
    74mg (5% AI) in 1 cup
  190. Beans Snap Green Frozen All Styles Microwaved
    73mg (5% AI) in 1 cup
  191. Pea Sprouts
    73mg (5% AI) in 1 cup
  192. Potatoes Au Gratin Dry Mix Prepared With Water Whole Milk And Butter
    73mg (5% AI) in 1/6 package (5.5 oz) yields
  193. Beans Snap Canned All Styles Seasoned Solids And Liquids
    72mg (4% AI) in 1/2 cup
  194. Turnip Greens Frozen Unprepared
    71mg (4% AI) in 1/2 cup, chopped or diced
  195. Sour Pickled Cucumber
    71mg (4% AI) in 1 cup
  196. Carrot Dehydrated
    70mg (4% AI) in 1 cup
  197. Pak-choi (bok Choy) (cooked)
    70mg (4% AI) in 1 cup, shredded
  198. Cabbage Chinese (pak-choi) Cooked Boiled Drained With Salt
    70mg (4% AI) in 1 cup, shredded
  199. Potatoes Mashed Home-prepared Whole Milk And Butter Added
    69mg (4% AI) in 1 cup
  200. Green Snap Beans (raw)
    69mg (4% AI) in 1 cup 1/2 Inch pieces

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.