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200 Vegetables Highest in Omega 3s

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

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