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200 Vegetables Highest in Omega 3s

Ranked by a serving size.
1600mg Omega 3s = 100% AI
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Hash Browns
    527mg (33% AI) in 1 cup
  2. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  3. Onion Rings
    379mg (24% AI) in 1 cup
  4. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  5. Soybean Sprouts
    312mg (19% AI) in 1 cup
  6. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  7. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  8. Radish Sprouts
    274mg (17% AI) in 1 cup
  9. Chinese Broccoli
    271mg (17% AI) in 100 grams
  10. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
  11. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  12. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  13. Kimchi
    206mg (13% AI) in 1 cup
  14. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  15. Broccoli (Cooked)
    186mg (12% AI) in 1 cup chopped
  16. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
  17. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
  18. Cooked Spinach
    166mg (10% AI) in 1 cup
  19. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
  20. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
  21. Cooked Cookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
  22. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
  23. Yellow Onions
    145mg (9% AI) in 1/4 cup
  24. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
  25. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
  26. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
  27. Succotash
    115mg (7% AI) in 1 cup
  28. Canned Lima Beans
    112mg (7% AI) in 1 cup
  29. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
  30. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
  31. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
  32. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
  33. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
  34. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
  35. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
  36. Cooked Artichokes (Globe or French)
    99mg (6% AI) in 1 cup
  37. Cooked Rutabagas (Neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
  38. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
  39. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
  40. Leeks
    88mg (6% AI) in 1 cup
  41. Cooked Garden Cress
    88mg (5% AI) in 1 cup
  42. Brussels Sprouts (Raw)
    87mg (5% AI) in 1 cup
  43. Dried Agar Seaweed
    87mg (5% AI) in 100 grams
  44. Cooked Lima Beans
    85mg (5% AI) in 1 cup
  45. Cooked Leeks
    82mg (5% AI) in 1 leek
  46. Cooked Swamp Cabbage
    77mg (5% AI) in 1 cup, chopped
  47. Baked Acorn Squash
    76mg (5% AI) in 1 cup, cubes
  48. Zucchini
    76mg (5% AI) in 1 cup, chopped
  49. Rutabagas (Neeps, Swedes)
    74mg (5% AI) in 1 cup, cubes
  50. Pea Sprouts
    73mg (5% AI) in 1 cup
  51. Sour Pickled Cucumber
    71mg (4% AI) in 1 cup
  52. Pak-Choi (Bok Choy) (Cooked)
    70mg (4% AI) in 1 cup, shredded
  53. Green Snap Beans (Raw)
    69mg (4% AI) in 1 cup 1/2 Inch pieces
  54. Scallop Squash
    68mg (4% AI) in 1 cup slices
  55. Green Cauliflower
    67mg (4% AI) in 1 cup
  56. Low Sodium Sour Pickles
    66mg (4% AI) in 1 cup, chopped or diced
  57. Summer Squash
    63mg (4% AI) in 1 cup, sliced
  58. Alfalfa Sprouts
    58mg (4% AI) in 1 cup
  59. Dried Spirulina Seaweed
    58mg (4% AI) in 1 tablespoon
  60. Crookneck Summer Squash
    55mg (3% AI) in 1 cup sliced
  61. Cooked Acorn Squash
    54mg (3% AI) in 1 cup, mashed
  62. Romain Lettuce
    53mg (3% AI) in 1 cup shredded
  63. Asparagus (Cooked)
    52mg (3% AI) in 1 cup
  64. Turnips
    52mg (3% AI) in 1 cup, cubes
  65. Peas
    51mg (3% AI) in 1 cup
  66. Cooked Turnips
    50mg (3% AI) in 1 cup, cubes
  67. Cooked Butternut Squash
    49mg (3% AI) in 1 cup, cubes
  68. Sauerkraut
    47mg (3% AI) in 1 cup
  69. Cooked Kohlrabi
    46mg (3% AI) in 1 cup slices
  70. Turnip Greens
    46mg (3% AI) in 1 cup, chopped
  71. Butterhead Lettuce
    46mg (3% AI) in 1 cup, shredded or chopped
  72. Broccoli Raab (Rapini)
    45mg (3% AI) in 1 cup chopped
  73. Poi
    43mg (3% AI) in 1 cup
  74. Spirulina
    42mg (3% AI) in 100 grams
  75. Spinach
    41mg (3% AI) in 1 cup
  76. Winter Squash
    41mg (3% AI) in 1 cup, cubes
  77. Mustard Spinach
    41mg (3% AI) in 1 cup, chopped
  78. Red Cabbage
    40mg (3% AI) in 1 cup, chopped
  79. Cooked Podded Peas
    40mg (3% AI) in 1 cup
  80. Cooked Dandelion Greens
    40mg (2% AI) in 1 cup, chopped
  81. Collards
    39mg (2% AI) in 1 cup, chopped
  82. Bok Choy
    39mg (2% AI) in 1 cup, shredded
  83. Stewed Tomatoes
    38mg (2% AI) in 1 cup
  84. Garden Cress
    38mg (2% AI) in 1 cup
  85. Iceberg Lettuce
    37mg (2% AI) in 1 cup shredded
  86. New Zealand Spinach
    37mg (2% AI) in 1 cup, chopped
  87. Acorn Squash
    36mg (2% AI) in 1 cup, cubes
  88. Butternut Squash
    36mg (2% AI) in 1 cup, cubes
  89. Canned Asparagus
    36mg (2% AI) in 1 cup
  90. Cooked Red Cabbage
    36mg (2% AI) in 1 cup
  91. Yellow Snap Beans
    36mg (2% AI) in 1 cup 1/2 Inch pieces
  92. Radishes
    36mg (2% AI) in 1 cup slices
  93. Bamboo Shoots (Canned)
    35mg (2% AI) in 1 cup (1/8 Inch slices)
  94. Kohlrabi
    35mg (2% AI) in 1 cup
  95. Cassava
    35mg (2% AI) in 1 cup
  96. Cooked Lentil Sprouts
    35mg (2% AI) in 100 grams
  97. Arugula
    34mg (2% AI) in 1 cup
  98. Oriental Radishes
    34mg (2% AI) in 1 cup slices
  99. Cooked Savoy Cabbage
    33mg (2% AI) in 1 cup, shredded
  100. Mashed Sweet Potatoes
    33mg (2% AI) in 1 cup
  101. Cooked Mustard Greens
    31mg (2% AI) in 1 cup, chopped
  102. Cooked Green Peas
    30mg (2% AI) in 1 cup
  103. Bamboo Shoots
    30mg (2% AI) in 1 cup (1/2 Inch slices)
  104. Sweet Red Bell Peppers
    30mg (2% AI) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  105. Lentil Sprouts
    29mg (2% AI) in 1 cup
  106. Kale
    29mg (2% AI) in 1 cup 1 Inch pieces, loosely packed
  107. Dried Ancho Peppers
    28mg (2% AI) in 1 pepper
  108. Palm Hearts (Canned)
    28mg (2% AI) in 1 cup
  109. Taro
    26mg (2% AI) in 1 cup, sliced
  110. Dill Pickles
    25mg (2% AI) in 1 spear, small
  111. Reduced Sodium Dill Pickles
    25mg (2% AI) in 1 spear, small
  112. Dandelion Greens
    24mg (2% AI) in 1 cup, chopped
  113. Cooked Snow Peas
    24mg (2% AI) in 1 cup
  114. Baked Potatoes (With Skin)
    22mg (1% AI) in 1 potato medium
  115. Artichokes (Globe or French)
    22mg (1% AI) in 1 artichoke, medium
  116. Arrowroot
    22mg (1% AI) in 1 cup, sliced
  117. Cooked Cabbage
    21mg (1% AI) in 1 cup
  118. Sweet Pickled Cucumbers
    21mg (1% AI) in 1 large Gherkin (3 Inch long)
  119. Green Leaf Lettuce
    21mg (1% AI) in 1 cup shredded
  120. Laver Seaweed
    21mg (1% AI) in 10 sheets
  121. Citronella (Lemon Grass)
    21mg (1% AI) in 1 cup
  122. Yellow Corn Sweet
    20mg (1% AI) in 1 cup
  123. Savoy Cabbage
    20mg (1% AI) in 1 cup, shredded
  124. Canned Pumpkin
    20mg (1% AI) in 1 cup
  125. Broccoli
    19mg (1% AI) in 1 cup chopped
  126. Wakame
    19mg (1% AI) in 2 tbsp (1/8 cup)
  127. Cooked Taro
    18mg (1% AI) in 1 cup, sliced
  128. Bamboo Shoots (Cooked)
    18mg (1% AI) in 1 cup (1/2 Inch slices)
  129. Cooked Escarole
    18mg (1% AI) in 1 cup
  130. Yam
    18mg (1% AI) in 1 cup, cubes
  131. Baked Red Potatoes
    17mg (1% AI) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  132. Cauliflower
    16mg (1% AI) in 1 cup chopped (1/2 Inch pieces)
  133. Cooked Yellow Sweet Corn
    16mg (1% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  134. Cooked Sweet White Corn
    16mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  135. Baked Potato (No Skin)
    16mg (1% AI) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  136. Cooked Eggplant
    15mg (1% AI) in 1 cup (1 Inch cubes)
  137. White Icicle Radishes (Daikon)
    15mg (1% AI) in 1/2 cup slices
  138. Red Leaf Lettuce
    14mg (1% AI) in 1 cup shredded
  139. Boiled Potatoes
    14mg (1% AI) in 1 potato (2-1/2 Inch dia, sphere)
  140. Cooked Green Bell Peppers
    14mg (1% AI) in 1 cup, chopped or strips
  141. Cooked Red Bell Peppers
    14mg (1% AI) in 1 cup, strips
  142. Asparagus
    13mg (1% AI) in 1 cup
  143. Baked Russet Potatoes
    13mg (1% AI) in 100 grams
  144. French Fries
    12mg (1% AI) in 10 strip
  145. Cooked Yam
    12mg (1% AI) in 1 cup, cubes
  146. Green Bell Peppers
    12mg (1% AI) in 1 cup, chopped
  147. Sweet White Corn
    12mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  148. Eggplant
    11mg (1% AI) in 1 cup, cubes
  149. Mustard Greens
    10mg (1% AI) in 1 cup, chopped
  150. Canned Tomato Puree
    10mg (1% AI) in 1 cup
  151. Sweet Pickled Relish
    9mg (1% AI) in 1 tbsp
  152. Baked Potatoes
    9mg (1% AI) in 100 grams
  153. Cooked Beet Greens
    9mg (1% AI) in 1 cup (1 Inch pieces)
  154. Sun-dried Hot Chile Peppers
    9mg (1% AI) in 1 cup
  155. Cooked Beets
    9mg (1% AI) in 1 cup
  156. Cooked Onions
    8mg (1% AI) in 1 cup
  157. Green Chili Peppers
    8mg (1% AI) in 1 cup
  158. Snow Peas
    8mg (1% AI) in 1 cup, whole
  159. Hot Dog Relish
    8mg (1% AI) in 1 tbsp
  160. Watercress
    8mg in 1 cup, chopped
  161. Chicory Roots
    8mg in 1 root
  162. Jalapeno Peppers
    7mg in 1 pepper
  163. Cooked Sweet Potatoes
    7mg in 1 medium (2 Inch dia, 5 Inch long, raw)
  164. Beets (Raw)
    7mg in 1 cup
  165. Baby Carrots
    7mg in 1 NLEA serving
  166. Endive
    7mg in 1 cup
  167. Onions
    6mg in 1 cup, chopped
  168. Radicchio
    6mg in 1 cup, shredded
  169. Serrano Peppers
    6mg in 1 cup, chopped
  170. Cooked Chrysanthemum
    6mg in 1 cup (1 Inch pieces)
  171. Yellow Tomatoes
    6mg in 1 cup, chopped
  172. Chicory Greens
    6mg in 1 cup, chopped
  173. Tomatillos
    5mg in 1 medium
  174. Cooked Swiss Chard
    5mg in 1 cup, chopped
  175. Cucumber
    5mg in 1 cup
  176. Red Chili Peppers
    5mg in 1 pepper
  177. Cooked Pumpkin
    5mg in 1 cup, mashed
  178. Lotus Root
    5mg in 10 slices (2-1/2 Inch dia)
  179. Parsley
    5mg in 1 cup chopped
  180. Cooked Tomatoes
    5mg in 1 cup
  181. Pumpkin Leaves
    5mg in 1 cup
  182. Canned Tomato Paste
    5mg in 1/4 cup
  183. Irishmoss Seaweed
    5mg in 2 tbsp (1/8 cup)
  184. Pickled Beets
    5mg in 1 cup slices
  185. Tomatoes
    4mg in 1 cup cherry tomatoes
  186. Cooked Shiitake Mushrooms
    4mg in 1 cup pieces
  187. Nopales
    4mg in 1 cup, sliced
  188. Pumpkin Leaves (Cooked)
    4mg in 1 cup
  189. Parsnips
    4mg in 1 cup slices
  190. Banana Peppers
    4mg in 1 cup
  191. Green Tomatoes
    4mg in 1 medium
  192. Canned Straw Mushrooms
    4mg in 1 cup
  193. Low Sodium Sweet Pickles
    4mg in 1 slice
  194. Witloof Chicory
    3mg in 1 head
  195. Cooked Nopales
    3mg in 1 cup
  196. Hungarian Peppers
    3mg in 1 pepper
  197. Cooked Pumpkin Flowers
    3mg in 1 cup
  198. Swiss Chard
    3mg in 1 cup
  199. Cooked Burdock Root
    3mg in 1 cup (1 Inch pieces)
  200. Cooked Lotus Root
    2mg in 1/2 cup

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