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200 Vegetables Highest in Omega 3s

Ranked by a serving size.

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1600mg Omega 3s = 100% AI
  1. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
  2. Hash Browns
    527mg (33% AI) in 1 cup
  3. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
  4. Onion Rings
    379mg (24% AI) in 1 cup
  5. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
  6. Soybean Sprouts
    312mg (19% AI) in 1 cup
  7. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
  8. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
  9. Radish Sprouts
    274mg (17% AI) in 1 cup
  10. Chinese Broccoli
    271mg (17% AI) in 100 grams
  11. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
  12. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
  13. Cooked Cauliflower
    207mg (13% AI) in 1 cup
  14. Kimchi
    206mg (13% AI) in 1 cup
  15. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
  16. Broccoli (Cooked)
    186mg (12% AI) in 1 cup chopped
  17. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
  18. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
  19. Cooked Spinach
    166mg (10% AI) in 1 cup
  20. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
  21. Tahitian Taro
    151mg (9% AI) in 1 cup slices
  22. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
  23. Cooked Cookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
  24. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
  25. Yellow Onions
    145mg (9% AI) in 1/4 cup
  26. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
  27. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
  28. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
  29. Cooked Tahitian Taro
    116mg (7% AI) in 1 cup slices
  30. Succotash
    115mg (7% AI) in 1 cup
  31. Canned Lima Beans
    112mg (7% AI) in 1 cup
  32. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
  33. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
  34. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
  35. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
  36. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
  37. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
  38. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
  39. Cooked Artichokes (Globe Or French)
    99mg (6% AI) in 1 cup
  40. Cooked Rutabagas (Neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
  41. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
  42. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
  43. Leeks
    88mg (6% AI) in 1 cup
  44. Cooked Garden Cress
    88mg (5% AI) in 1 cup
  45. Brussels Sprouts (Raw)
    87mg (5% AI) in 1 cup
  46. Cooked Lima Beans
    85mg (5% AI) in 1 cup
  47. Cooked Leeks
    82mg (5% AI) in 1 leek
  48. Cooked Swamp Cabbage
    77mg (5% AI) in 1 cup, chopped
  49. Baked Acorn Squash
    76mg (5% AI) in 1 cup, cubes
  50. Zucchini
    76mg (5% AI) in 1 cup, chopped
  51. Rutabagas (Neeps, Swedes)
    74mg (5% AI) in 1 cup, cubes
  52. Pea Sprouts
    73mg (5% AI) in 1 cup
  53. Sour Pickled Cucumber
    71mg (4% AI) in 1 cup
  54. Pak-choi (Bok Choy) (Cooked)
    70mg (4% AI) in 1 cup, shredded
  55. Green Snap Beans (Raw)
    69mg (4% AI) in 1 cup 1/2 Inch pieces
  56. Scallop Squash
    68mg (4% AI) in 1 cup slices
  57. Green Cauliflower
    67mg (4% AI) in 1 cup
  58. Low Sodium Sour Pickles
    66mg (4% AI) in 1 cup, chopped or diced
  59. Cooked Green Beans (Previously Frozen)
    63mg (4% AI) in 1 cup
  60. Summer Squash
    63mg (4% AI) in 1 cup, sliced
  61. Alfalfa Sprouts
    58mg (4% AI) in 1 cup
  62. Dried Spirulina Seaweed
    58mg (4% AI) in 1 tablespoon
  63. Crookneck Summer Squash
    55mg (3% AI) in 1 cup sliced
  64. Cooked Acorn Squash
    54mg (3% AI) in 1 cup, mashed
  65. Romain Lettuce
    53mg (3% AI) in 1 cup shredded
  66. Asparagus (Cooked)
    52mg (3% AI) in 1 cup
  67. Turnips
    52mg (3% AI) in 1 cup, cubes
  68. Peas
    51mg (3% AI) in 1 cup
  69. Cooked Turnips
    50mg (3% AI) in 1 cup, cubes
  70. Cooked Butternut Squash
    49mg (3% AI) in 1 cup, cubes
  71. Sauerkraut
    47mg (3% AI) in 1 cup
  72. Cooked Kohlrabi
    46mg (3% AI) in 1 cup slices
  73. Turnip Greens
    46mg (3% AI) in 1 cup, chopped
  74. Butterhead Lettuce
    46mg (3% AI) in 1 cup, shredded or chopped
  75. Broccoli Raab (Rapini)
    45mg (3% AI) in 1 cup chopped
  76. Spirulina
    42mg (3% AI) in 100 grams
  77. Spinach
    41mg (3% AI) in 1 cup
  78. Winter Squash
    41mg (3% AI) in 1 cup, cubes
  79. Mustard Spinach
    41mg (3% AI) in 1 cup, chopped
  80. Red Cabbage
    40mg (3% AI) in 1 cup, chopped
  81. Cooked Podded Peas
    40mg (3% AI) in 1 cup
  82. Cooked Dandelion Greens
    40mg (2% AI) in 1 cup, chopped
  83. Collards
    39mg (2% AI) in 1 cup, chopped
  84. Bok Choy
    39mg (2% AI) in 1 cup, shredded
  85. Stewed Tomatoes
    38mg (2% AI) in 1 cup
  86. Garden Cress
    38mg (2% AI) in 1 cup
  87. Iceberg Lettuce
    37mg (2% AI) in 1 cup shredded
  88. New Zealand Spinach
    37mg (2% AI) in 1 cup, chopped
  89. Acorn Squash
    36mg (2% AI) in 1 cup, cubes
  90. Butternut Squash
    36mg (2% AI) in 1 cup, cubes
  91. Canned Asparagus
    36mg (2% AI) in 1 cup
  92. Cooked Red Cabbage
    36mg (2% AI) in 1 cup
  93. Yellow Snap Beans
    36mg (2% AI) in 1 cup 1/2 Inch pieces
  94. Radishes
    36mg (2% AI) in 1 cup slices
  95. Bamboo Shoots (Canned)
    35mg (2% AI) in 1 cup (1/8 Inch slices)
  96. Kohlrabi
    35mg (2% AI) in 1 cup
  97. Cassava
    35mg (2% AI) in 1 cup
  98. Cooked Lentil Sprouts
    35mg (2% AI) in 100 grams
  99. Arugula
    34mg (2% AI) in 1 cup
  100. Oriental Radishes
    34mg (2% AI) in 1 cup slices
  101. Cooked Savoy Cabbage
    33mg (2% AI) in 1 cup, shredded
  102. Mashed Sweet Potatoes
    33mg (2% AI) in 1 cup
  103. Cooked Mustard Greens
    31mg (2% AI) in 1 cup, chopped
  104. Cooked Green Peas
    30mg (2% AI) in 1 cup
  105. Green Peas (Cooked)
    30mg (2% AI) in 1 cup
  106. Bamboo Shoots
    30mg (2% AI) in 1 cup (1/2 Inch slices)
  107. Sweet Red Bell Peppers
    30mg (2% AI) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  108. Lentil Sprouts
    29mg (2% AI) in 1 cup
  109. Kale
    29mg (2% AI) in 1 cup 1 Inch pieces, loosely packed
  110. Dried Ancho Peppers
    28mg (2% AI) in 1 pepper
  111. Palm Hearts (Canned)
    28mg (2% AI) in 1 cup
  112. Taro
    26mg (2% AI) in 1 cup, sliced
  113. Dill Pickles
    25mg (2% AI) in 1 spear, small
  114. Reduced Sodium Dill Pickles
    25mg (2% AI) in 1 spear, small
  115. Dandelion Greens
    24mg (2% AI) in 1 cup, chopped
  116. Cooked Snow Peas
    24mg (2% AI) in 1 cup
  117. Baked Potatoes (With Skin)
    22mg (1% AI) in 1 potato medium
  118. Artichokes (Globe Or French)
    22mg (1% AI) in 1 artichoke, medium
  119. Arrowroot
    22mg (1% AI) in 1 cup, sliced
  120. Cooked Cabbage
    21mg (1% AI) in 1 cup
  121. Sweet Pickled Cucumbers
    21mg (1% AI) in 1 large Gherkin (3 Inch long)
  122. Green Leaf Lettuce
    21mg (1% AI) in 1 cup shredded
  123. Laver Seaweed
    21mg (1% AI) in 10 sheets
  124. Citronella (Lemon Grass)
    21mg (1% AI) in 1 cup
  125. Yellow Corn Sweet
    20mg (1% AI) in 1 cup
  126. Savoy Cabbage
    20mg (1% AI) in 1 cup, shredded
  127. Canned Pumpkin
    20mg (1% AI) in 1 cup
  128. Broccoli
    19mg (1% AI) in 1 cup chopped
  129. Wakame
    19mg (1% AI) in 2 tbsp (1/8 cup)
  130. Cooked Taro
    18mg (1% AI) in 1 cup, sliced
  131. Bamboo Shoots (Cooked)
    18mg (1% AI) in 1 cup (1/2 Inch slices)
  132. Cooked Escarole
    18mg (1% AI) in 1 cup
  133. Baked Red Potatoes
    17mg (1% AI) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  134. Mung Bean Sprouts
    17mg (1% AI) in 1 cup
  135. Cauliflower
    16mg (1% AI) in 1 cup chopped (1/2 Inch pieces)
  136. Cooked Yellow Sweet Corn
    16mg (1% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  137. Cooked Sweet White Corn
    16mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  138. Baked Potato (No Skin)
    16mg (1% AI) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  139. Cooked Eggplant
    15mg (1% AI) in 1 cup (1 Inch cubes)
  140. White Icicle Radishes (Daikon)
    15mg (1% AI) in 1/2 cup slices
  141. Red Leaf Lettuce
    14mg (1% AI) in 1 cup shredded
  142. Boiled Potatoes
    14mg (1% AI) in 1 potato (2-1/2 Inch dia, sphere)
  143. Cooked Green Bell Peppers
    14mg (1% AI) in 1 cup, chopped or strips
  144. Cooked Red Bell Peppers
    14mg (1% AI) in 1 cup, strips
  145. Asparagus
    13mg (1% AI) in 1 cup
  146. Baked Russet Potatoes
    13mg (1% AI) in 100 grams
  147. French Fries
    12mg (1% AI) in 10 strip
  148. Cooked Yam
    12mg (1% AI) in 1 cup, cubes
  149. Green Bell Peppers
    12mg (1% AI) in 1 cup, chopped
  150. Sweet White Corn
    12mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  151. Eggplant
    11mg (1% AI) in 1 cup, cubes
  152. Mustard Greens
    10mg (1% AI) in 1 cup, chopped
  153. Canned Tomato Puree
    10mg (1% AI) in 1 cup
  154. Sweet Pickled Relish
    9mg (1% AI) in 1 tbsp
  155. Baked Potatoes
    9mg (1% AI) in 100 grams
  156. Cooked Hawaiin Mountain Yam
    9mg (1% AI) in 1 cup, cubes
  157. Cooked Beet Greens
    9mg (1% AI) in 1 cup (1 Inch pieces)
  158. Sun-dried Hot Chile Peppers
    9mg (1% AI) in 1 cup
  159. Cooked Beets
    9mg (1% AI) in 1 cup
  160. Cooked Onions
    8mg (1% AI) in 1 cup
  161. Green Chili Peppers
    8mg (1% AI) in 1 cup
  162. Snow Peas
    8mg (1% AI) in 1 cup, whole
  163. Hot Dog Relish
    8mg (1% AI) in 1 tbsp
  164. Watercress
    8mg in 1 cup, chopped
  165. Chicory Roots
    8mg in 1 root
  166. Canned Mung Bean Sprouts
    8mg in 1 cup
  167. Jalapeno Peppers
    7mg in 1 pepper
  168. Cooked Sweet Potatoes
    7mg in 1 medium (2 Inch dia, 5 Inch long, raw)
  169. Beets (Raw)
    7mg in 1 cup
  170. Baby Carrots
    7mg in 1 NLEA serving
  171. Endive
    7mg in 1 cup
  172. Onions
    6mg in 1 cup, chopped
  173. Radicchio
    6mg in 1 cup, shredded
  174. Serrano Peppers
    6mg in 1 cup, chopped
  175. Cooked Chrysanthemum
    6mg in 1 cup (1 Inch pieces)
  176. Yellow Tomatoes
    6mg in 1 cup, chopped
  177. Chicory Greens
    6mg in 1 cup, chopped
  178. Tomatillos
    5mg in 1 medium
  179. Cooked Swiss Chard
    5mg in 1 cup, chopped
  180. Cucumber
    5mg in 1 cup
  181. Red Chili Peppers
    5mg in 1 pepper
  182. Cooked Pumpkin
    5mg in 1 cup, mashed
  183. Lotus Root
    5mg in 10 slices (2-1/2 Inch dia)
  184. Parsley
    5mg in 1 cup chopped
  185. Cooked Tomatoes
    5mg in 1 cup
  186. Pumpkin Leaves
    5mg in 1 cup
  187. Canned Tomato Paste
    5mg in 1/4 cup
  188. Irishmoss Seaweed
    5mg in 2 tbsp (1/8 cup)
  189. Pickled Beets
    5mg in 1 cup slices
  190. Tomatoes
    4mg in 1 cup cherry tomatoes
  191. Cooked Shiitake Mushrooms
    4mg in 1 cup pieces
  192. Nopales
    4mg in 1 cup, sliced
  193. Pumpkin Leaves (Cooked)
    4mg in 1 cup
  194. Parsnips
    4mg in 1 cup slices
  195. Banana Peppers
    4mg in 1 cup
  196. Green Tomatoes
    4mg in 1 medium
  197. Canned Straw Mushrooms
    4mg in 1 cup
  198. Low Sodium Sweet Pickles
    4mg in 1 slice
  199. Witloof Chicory
    3mg in 1 head
  200. Cooked Nopales
    3mg in 1 cup

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