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200 Vegetables Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. 886mg (55% AI) in 1 cup chopped
  2. 822mg (51% AI) in 1 cup chopped
  3. 527mg (33% AI) in 1 cup
  4. 472mg (30% AI) in 100 grams
  5. 379mg (24% AI) in 1 cup
  6. 332mg (21% AI) in 1 cup, cubes
  7. 312mg (19% AI) in 1 cup
  8. 311mg (19% AI) in 1 cup
  9. 278mg (17% AI) in 1 cup
  10. 274mg (17% AI) in 1 cup
  11. 271mg (17% AI) in 100 grams
  12. 270mg (17% AI) in 1 cup
  13. 227mg (14% AI) in 1 cup
  14. 207mg (13% AI) in 1 cup
  15. 206mg (13% AI) in 1 cup
  16. 189mg (12% AI) in 1 cup, cubes
  17. 186mg (12% AI) in 1 cup chopped
  18. 177mg (11% AI) in 1 cup, chopped
  19. 169mg (11% AI) in 1 cup, sliced
  20. 166mg (10% AI) in 1 cup
  21. 152mg (9% AI) in 1 cup, cubes
  22. 151mg (9% AI) in 1 cup slices
  23. 150mg (9% AI) in 1 cup, cubes
  24. 148mg (9% AI) in 1 cup, sliced
  25. 148mg (9% AI) in 1 cup, sliced
  26. 145mg (9% AI) in 1/4 cup
  27. 135mg (8% AI) in 1 cup, chopped
  28. 134mg (8% AI) in 1 cup, chopped
  29. 121mg (8% AI) in 1 cup
  30. 116mg (7% AI) in 1 cup slices
  31. 115mg (7% AI) in 1 cup
  32. 112mg (7% AI) in 1 cup
  33. 111mg (7% AI) in 1 cup
  34. 111mg (7% AI) in 1 cup
  35. 111mg (7% AI) in 1 NLEA serving
  36. 108mg (7% AI) in 1 cup, mashed
  37. 103mg (6% AI) in 1 cup, chopped
  38. 101mg (6% AI) in 1 cup, sliced
  39. 101mg (6% AI) in 1 cup, chopped
  40. 99mg (6% AI) in 1 cup
  41. 97mg (6% AI) in 1 cup, cubes
  42. 96mg (6% AI) in 1/5 head
  43. 92mg (6% AI) in 1 cup, chopped
  44. 88mg (6% AI) in 1 cup
  45. 88mg (5% AI) in 1 cup
  46. 87mg (5% AI) in 1 cup
  47. 85mg (5% AI) in 1 cup
  48. 82mg (5% AI) in 1 leek
  49. 77mg (5% AI) in 1 cup, chopped
  50. 76mg (5% AI) in 1 cup, cubes
  51. 76mg (5% AI) in 1 cup, chopped
  52. 74mg (5% AI) in 1 cup, cubes
  53. 73mg (5% AI) in 1 cup
  54. 71mg (4% AI) in 1 cup
  55. 70mg (4% AI) in 1 cup, shredded
  56. 69mg (4% AI) in 1 cup 1/2 Inch pieces
  57. 68mg (4% AI) in 1 cup slices
  58. 67mg (4% AI) in 1 cup
  59. 66mg (4% AI) in 1 cup, chopped or diced
  60. 63mg (4% AI) in 1 cup
  61. 63mg (4% AI) in 1 cup, sliced
  62. 58mg (4% AI) in 1 cup
  63. 58mg (4% AI) in 1 tablespoon
  64. 55mg (3% AI) in 1 cup sliced
  65. 54mg (3% AI) in 1 cup, mashed
  66. 53mg (3% AI) in 1 cup shredded
  67. 52mg (3% AI) in 1 cup
  68. 52mg (3% AI) in 1 cup, cubes
  69. 51mg (3% AI) in 1 cup
  70. 50mg (3% AI) in 1 cup, cubes
  71. 49mg (3% AI) in 1 cup, cubes
  72. 47mg (3% AI) in 1 cup
  73. 46mg (3% AI) in 1 cup slices
  74. 46mg (3% AI) in 1 cup, chopped
  75. 46mg (3% AI) in 1 cup, shredded or chopped
  76. 45mg (3% AI) in 1 cup chopped
  77. 42mg (3% AI) in 100 grams
  78. 41mg (3% AI) in 1 cup
  79. 41mg (3% AI) in 1 cup, cubes
  80. 41mg (3% AI) in 1 cup, chopped
  81. 40mg (3% AI) in 1 cup, chopped
  82. 40mg (3% AI) in 1 cup
  83. 40mg (2% AI) in 1 cup, chopped
  84. 39mg (2% AI) in 1 cup, chopped
  85. 39mg (2% AI) in 1 cup, shredded
  86. 38mg (2% AI) in 1 cup
  87. 38mg (2% AI) in 1 cup
  88. 37mg (2% AI) in 1 cup shredded
  89. 37mg (2% AI) in 1 cup, chopped
  90. 36mg (2% AI) in 1 cup, cubes
  91. 36mg (2% AI) in 1 cup, cubes
  92. 36mg (2% AI) in 1 cup
  93. 36mg (2% AI) in 1 cup
  94. 36mg (2% AI) in 1 cup 1/2 Inch pieces
  95. 36mg (2% AI) in 1 cup slices
  96. 35mg (2% AI) in 1 cup (1/8 Inch slices)
  97. 35mg (2% AI) in 1 cup
  98. 35mg (2% AI) in 1 cup
  99. 35mg (2% AI) in 100 grams
  100. 34mg (2% AI) in 1 cup
  101. 34mg (2% AI) in 1 cup slices
  102. 33mg (2% AI) in 1 cup, shredded
  103. 33mg (2% AI) in 1 cup
  104. 31mg (2% AI) in 1 cup, chopped
  105. 30mg (2% AI) in 1 cup
  106. 30mg (2% AI) in 1 cup
  107. 30mg (2% AI) in 1 cup (1/2 Inch slices)
  108. 30mg (2% AI) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  109. 29mg (2% AI) in 1 cup
  110. 29mg (2% AI) in 1 cup 1 Inch pieces, loosely packed
  111. 28mg (2% AI) in 1 pepper
  112. 28mg (2% AI) in 1 cup
  113. 26mg (2% AI) in 1 cup, sliced
  114. 25mg (2% AI) in 1 spear, small
  115. 25mg (2% AI) in 1 spear, small
  116. 24mg (2% AI) in 1 cup, chopped
  117. 24mg (2% AI) in 1 cup
  118. 22mg (1% AI) in 1 potato medium
  119. 22mg (1% AI) in 1 artichoke, medium
  120. 22mg (1% AI) in 1 cup, sliced
  121. 21mg (1% AI) in 1 cup
  122. 21mg (1% AI) in 1 large Gherkin (3 Inch long)
  123. 21mg (1% AI) in 1 cup shredded
  124. 21mg (1% AI) in 10 sheets
  125. 21mg (1% AI) in 1 cup
  126. 20mg (1% AI) in 1 cup
  127. 20mg (1% AI) in 1 cup, shredded
  128. 20mg (1% AI) in 1 cup
  129. 19mg (1% AI) in 1 cup chopped
  130. 19mg (1% AI) in 2 tbsp (1/8 cup)
  131. 18mg (1% AI) in 1 cup, sliced
  132. 18mg (1% AI) in 1 cup (1/2 Inch slices)
  133. 18mg (1% AI) in 1 cup
  134. 17mg (1% AI) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  135. 17mg (1% AI) in 1 cup
  136. 16mg (1% AI) in 1 cup chopped (1/2 Inch pieces)
  137. 16mg (1% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  138. 16mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  139. 16mg (1% AI) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  140. 15mg (1% AI) in 1 cup (1 Inch cubes)
  141. 15mg (1% AI) in 1/2 cup slices
  142. 14mg (1% AI) in 1 cup shredded
  143. 14mg (1% AI) in 1 potato (2-1/2 Inch dia, sphere)
  144. 14mg (1% AI) in 1 cup, chopped or strips
  145. 14mg (1% AI) in 1 cup, strips
  146. 13mg (1% AI) in 1 cup
  147. 13mg (1% AI) in 100 grams
  148. 12mg (1% AI) in 10 strip
  149. 12mg (1% AI) in 1 cup, cubes
  150. 12mg (1% AI) in 1 cup, chopped
  151. 12mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  152. 11mg (1% AI) in 1 cup, cubes
  153. 10mg (1% AI) in 1 cup, chopped
  154. 10mg (1% AI) in 1 cup
  155. 9mg (1% AI) in 1 tbsp
  156. 9mg (1% AI) in 100 grams
  157. 9mg (1% AI) in 1 cup, cubes
  158. 9mg (1% AI) in 1 cup (1 Inch pieces)
  159. 9mg (1% AI) in 1 cup
  160. 9mg (1% AI) in 1 cup
  161. 8mg (1% AI) in 1 cup
  162. 8mg (1% AI) in 1 cup
  163. 8mg (1% AI) in 1 cup, whole
  164. 8mg (1% AI) in 1 tbsp
  165. 8mg in 1 cup, chopped
  166. 8mg in 1 root
  167. 8mg in 1 cup
  168. 7mg in 1 pepper
  169. 7mg in 1 medium (2 Inch dia, 5 Inch long, raw)
  170. 7mg in 1 cup
  171. 7mg in 1 NLEA serving
  172. 7mg in 1 cup
  173. 6mg in 1 cup, chopped
  174. 6mg in 1 cup, shredded
  175. 6mg in 1 cup, chopped
  176. 6mg in 1 cup (1 Inch pieces)
  177. 6mg in 1 cup, chopped
  178. 6mg in 1 cup, chopped
  179. 5mg in 1 medium
  180. 5mg in 1 cup, chopped
  181. 5mg in 1 cup
  182. 5mg in 1 pepper
  183. 5mg in 1 cup, mashed
  184. 5mg in 10 slices (2-1/2 Inch dia)
  185. 5mg in 1 cup chopped
  186. 5mg in 1 cup
  187. 5mg in 1 cup
  188. 5mg in 1/4 cup
  189. 5mg in 2 tbsp (1/8 cup)
  190. 5mg in 1 cup slices
  191. 4mg in 1 cup cherry tomatoes
  192. 4mg in 1 cup pieces
  193. 4mg in 1 cup, sliced
  194. 4mg in 1 cup
  195. 4mg in 1 cup slices
  196. 4mg in 1 cup
  197. 4mg in 1 medium
  198. 4mg in 1 cup
  199. 4mg in 1 slice
  200. 3mg in 1 head

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