Table 2: Plant sources of omega-3 fatty acids (g/100 g).

CategoryFruits/vegetablesAmount (g)

LowAvocados, California raw0.1
Broccoli0.1
Strawberries0.1
Cauliflower, raw0.1
Kale, raw0.2
Spinach, raw0.1
Peas, garden dry0.2
Cowpeas, dry0.3
Beans, navy, sprouted, cooked0.3
Corn, germ 0.3

MediumBean, common dry0.6
Leeks, freeze-dried, raw0.7
Wheat, germ0.7
Spirulina, dried0.8
Purslane0.9
Oat, germ1.4
Beachnuts1.7
Soybeans kernels, roasted1.5
Soybeans, green3.2

HighSoybean oil6.8
Walnuts, Persian, English6.8
Wheat germ oil6.8
Butternuts8.7
Walnut oil10.4
Rapeseed oil (New Puritan Oil)11.1

Source: Bulletin, US Department of Agriculture Provisional table on the content of omega-3 fatty acids and other fat components in selected foods (HNIS/PT-103).