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Vegetables: Contents of Omega – 3 and Omega – 6 |
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Vegetables |
Serving Size |
Omega-3 (mg) |
Omega-6 (mg) |
|
Alfalfa sprouts |
1 cup (30 grams) |
58 |
78 |
|
Arrowroot |
1 cup, raw, sliced |
21 |
89 |
|
Artichoke |
One, medium |
22 |
60 |
|
Arugula |
100 grams |
170 |
130 |
|
Asparagus |
6 spears (100 grams) |
10 |
40 |
|
Avocado |
One, medium (200 grams) |
220 |
3395 |
|
Basil |
100 grams |
315 |
73 |
|
Beets |
One cup |
7 |
75 |
|
Bok Choy |
One cup |
39 |
30 |
|
Broccoli |
One cup |
91 |
27 |
|
Brussels Sprouts |
One cup |
87 |
40 |
|
Cabbage |
One cup |
0 |
15 |
|
Carrot |
One cup |
3 |
145 |
|
Cauliflower |
One cup |
37 |
10 |
|
Celery |
One cup |
0 |
80 |
|
Chard (Swiss) |
100 grams |
7 |
62 |
|
Chili Pepper |
One cup, chopped |
8 |
155 |
|
Collard Greens |
100 grams |
108 |
80 |
|
Corn (kernels) |
One cup |
25 |
835 |
|
Coriander (Cilantro) |
100 grams |
0 |
40 |
|
Cucumber |
One cup, sliced |
2 |
2 |
|
Chicory |
One cup, chopped |
5 |
32 |
|
Dill |
100 grams |
12 |
82 |
|
Eggplant |
100 grams, sliced, unpeeled |
13 |
63 |
|
Endive |
One cup, chopped |
7 |
37 |
|
Gai-Lan |
One cup |
225 |
70 |
|
Garlic |
3 cloves |
2 |
21 |
|
Green Beans |
One cup |
40 |
25 |
|
Green Peas |
One cup |
50 |
220 |
|
Kale |
One cup, chopped, uncooked |
120 |
92 |
|
Leek |
One cup, chopped |
88 |
60 |
|
Lentils |
100 grams, uncooked |
110 |
400 |
|
Lettuce |
One cup, shredded |
21 |
9 |
|
Mustard Green |
One cup, chopped |
10 |
11 |
|
Mushroom |
One cup, sliced |
0 |
29 |
|
Okra |
One cup, uncooked |
1 |
25 |
|
Onion |
One cup, chopped |
6 |
21 |
|
Parsley |
One cup, fresh |
5 |
69 |
|
Parsnip |
One cup, sliced |
4 |
54 |
|
Pepper, Bell |
One cup, chopped |
12 |
80 |
|
Potato |
One, medium |
21 |
52 |
|
Pumpkin |
One cup, cooked |
4 |
2 |
|
Radicchio |
One cup, shredded |
6 |
37 |
|
Radish |
One cup, sliced |
36 |
20 |
|
Rhubarb |
One, chopped |
0 |
120 |
|
Snap Peas |
One cup |
54 |
230 |
|
Snow Peas |
One cup |
54 |
230 |
|
Spinach |
One cup, uncooked |
41 |
8 |
|
Squash |
One cup, uncooked |
41 |
24 |
|
Sweet Potato |
One, medium |
1 |
17 |
|
Tomato |
One cup, sliced |
5 |
145 |
|
Turnip |
One cup, sliced |
52 |
16 |
|
Turnip Greens |
One cup, chopped |
46 |
20 |
|
Watercress |
100 grams |
22 |
12 |
|
Yam |
One cup, uncooked |
18 |
95 |
|
Zucchini |
One cup, uncooked |
41 |
24 |
