Omega-3 Balance Score & Volumetric Score Vegetables (497) Balance Volumetric Score Score Seaweed, wakame, raw 25.5 7.4 Seaweed, laver, raw 14.1 9.5 Grape leaves, canned 10.1 4.8 Broccoli, chinese, cooked 8.3 15.1 Grape leaves, raw 7.6 3.6 Radish seeds, sprouted, raw 7.3 7.7 Spinach, canned, drained solids 5.8 14.5 Seaweed, irishmoss, raw 5.8 6.8 Spinach, canned, regular pack, solids and liquids 5.2 17.5 Cauliflower, cooked, boiled, drained, with salt 5.1 14.5 Spinach, raw 4.2 15.1 New Zealand spinach, raw 3.8 23.8 New zealand spinach, cooked, boiled, drained, with salt 3.8 27.8 Lettuce, butterhead (includes boston and bibb types), raw 3.8 25.6 Lettuce, looseleaf, raw 3.7 18.5 Spinach, frozen, chopped or leaf, unprepared 3.5 13.9 Lettuce, iceberg (includes crisphead types), raw 3.5 27.8 Turnip greens, canned, solids and liquids 3.4 23.8 Broccoli, raw 3.3 11.9 Broccoli, cooked, boiled, drained, without salt 3.3 11.9 Broccoli, flower clusters, raw 3.3 11.9 Broccoli, stalks, raw 3.3 11.9 Broccoli, cooked, boiled, drained, with salt 3.3 11.9 Swamp cabbage, cooked, boiled, drained, without salt 3.2 16.7 Lettuce, cos or romaine, raw 3.1 23.8 Spinach, cooked, boiled, drained, with salt 3 14.5 Broccoli, frozen, spears, unprepared 3 11.5 Cauliflower, frozen, unprepared 2.9 13.9 Turnips, frozen, cooked, boiled, drained, without salt 2.9 14.5 Cauliflower, frozen, cooked, boiled, drained, with salt 2.9 17.5 Broccoli, frozen, chopped, unprepared 2.8 12.8 Turnips, frozen, unprepared 2.8 20.8 Cabbage, chinese (pe-tsai), raw 2.6 20.8 Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt 2.5 23.8 Cauliflower, green, raw 2.4 10.7 Cauliflower, green, cooked, salt 2.4 10.4 Turnip greens, frozen, cooked, boiled, drained, without salt 2.3 11.1 Turnip greens, frozen, cooked, boiled, drained, with salt 2.3 11.1 Turnip greens, frozen, unprepared 2.2 15.1 Cauliflower, raw 2.1 13.3 Turnip greens and turnips, frozen, cooked, boiled, drained, without salt 2.1 19.6 Turnip greens and turnips, frozen, cooked, boiled, drained, with salt 2.1 19.6 Beans, kidney, mature seeds, sprouted, raw 2.1 11.5 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 2 11.9 Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 2 11.9 Turnip greens and turnips, frozen, unprepared 2 15.9 Brussels sprouts, cooked, boiled, drained, without salt 2 8.5
Squash, zucchini, baby, raw 2 15.9 Brussels sprouts, cooked, boiled, drained, with salt 1.9 8.1 Collards, frozen, chopped, cooked, boiled, drained, without salt 1.9 9.3 Squash, winter, spaghetti, raw 1.9 10.7 Seaweed, agar, raw 1.9 12.8 Turnip greens, raw 1.8 12.3 Turnip greens, cooked, boiled, drained, with salt 1.8 16.7 Radishes, oriental, cooked, boiled, drained, with salt 1.8 19.6 Beans, navy, mature seeds, sprouted, raw 1.7 5 Squash, winter, all varieties, cooked, baked, with salt 1.7 8.5 Squash, summer, crookneck and straightneck, cooked, boiled, drained, with 1.7 16.7 Squash, summer, all varieties, cooked, boiled, drained, with salt 1.7 16.7 Squash, summer, crookneck and straightneck, cooked, boiled, drained, with 1.7 16.7 Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 1.5 9.5 Beans, snap, canned, all styles, seasoned, solids and liquids 1.5 20.8 Brussels sprouts, frozen, unprepared 1.4 8.1 Brussels sprouts, frozen, cooked, boiled, drained, with salt 1.3 7.9 Squash, winter, hubbard, cooked, baked, without salt 1.3 6.7 Squash, winter, hubbard, cooked, boiled, mashed, with salt 1.3 11.1 Squash, winter, hubbard, raw 1.3 8.3 Squash, summer, crookneck and straightneck, raw 1.3 17.5 Squash, summer, all varieties, raw 1.2 16.7 Squash, summer, scallop, raw 1.2 18.5 Turnips, cooked, boiled, drained, without salt 1.1 15.9 Turnips, cooked, boiled, drained, with salt 1.1 15.9 Brussels sprouts, raw 1.1 7.7 Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt 1.1 12.3 Squash, summer, zucchini, includes skin, raw 1.1 23.8 Squash, summer, scallop, cooked, boiled, drained, with salt 1.1 20.8 Pickle, cucumber, sour 1.1 30.3 Pickle, cucumber, sour, low sodium 1.1 30.3 Turnips, raw 1 12.3 Broccoli, frozen, chopped, cooked, boiled, drained, with salt 1 11.9 Watercress, raw 1 30.3 Beans, shell, canned, solids and liquids 1 11.1 Broadbeans, immature seeds, raw 1 4.6 Arugula, raw 1 13.3 Radishes, white icicle, raw 0.9 23.8 Radishes, white icicle, raw 0.9 23.8 Beans, snap, green, cooked, boiled, drained, with salt 0.9 9.5 Beans, snap, yellow, cooked, boiled, drained, with salt 0.9 9.5 Cabbage, chinese (pak-choi), raw 0.9 25.6 Chayote, fruit, raw 0.8 17.5 Squash, summer, crookneck and straightneck, frozen, unprepared 0.8 16.7 Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drain 0.8 13.3 Squash, summer, zucchini, includes skin, frozen, unprepared 0.8 19.6 Beans, snap, green, frozen, all styles, unprepared 0.8 10.1 Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, w 0.8 19.6 Beans, snap, green variety, canned, regular pack, solids and liquids 0.8 22.2 Beans, snap, yellow, canned, regular pack, solids and liquids 0.8 22.2 Cucumber, peeled, raw 0.8 27.8 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 0.8 27.8
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt 0.8 27.8 Cabbage, cooked, boiled, drained, without salt 0.8 15.1 Cabbage, cooked, boiled, drained, without salt 0.8 15.1 Radishes, raw 0.7 16.7 Radishes, oriental, raw 0.7 18.5 Leeks, (bulb and lower-leaf portion), freeze-dried 0.7 1 Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt 0.7 10.7 Kale, scotch, raw 0.7 7.9 Kale, frozen, cooked, boiled, drained, without salt 0.7 11.1 Kale, frozen, unprepared 0.7 11.9 Squash, winter, all varieties, raw 0.6 9 Squash, summer, crookneck and straightneck, canned, drained, solid, witho 0.6 25.6 Beans, snap, green, canned, regular pack, drained solids 0.6 16.7 Beans, snap, yellow, canned, regular pack, drained solids 0.6 16.7 Cucumber, with peel, raw 0.6 25.6 Kale, raw 0.6 6.7 Pickles, cucumber, dill 0.6 18.5 Kale, cooked, boiled, drained, with salt 0.6 11.9 Kale, scotch, cooked, boiled, drained, without salt 0.6 11.9 Cabbage, red, cooked, boiled, drained, with salt 0.6 15.9 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 0.5 2.1 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 0.5 2.1 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt 0.5 2.1 Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt 0.5 2.1 Beans, pinto, immature seeds, frozen, unprepared 0.5 2 Rutabagas, raw 0.5 9.3 Rutabagas, cooked, boiled, drained, with salt 0.5 8.5 Leeks, (bulb and lower leaf-portion), raw 0.5 5.5 Cabbage, common (danish, domestic, and pointed types), stored, raw 0.5 13.9 Squash, summer, zucchini, italian style, canned 0.4 11.5 Beans, snap, green, raw 0.4 10.7 Beans, snap, yellow, raw 0.4 10.7 Collards, raw 0.4 11.1 Cabbage, raw 0.4 13.3 Beans, snap, green, frozen, cooked, boiled, drained, with salt 0.4 11.9 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 0.4 11.9 Radishes, oriental, dried 0.3 1.2 Squash, winter, acorn, cooked, baked, without salt 0.3 5.9 Squash, winter, butternut, cooked, baked, with salt 0.3 8.3 Squash, winter, acorn, cooked, boiled, mashed, with salt 0.3 9.8 Squash, winter, acorn, raw 0.3 8.3 Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt 0.3 20.8 Collards, frozen, chopped, unprepared 0.3 10.1 Collards, cooked, boiled, drained, with salt 0.3 12.8 Cabbage, red, raw 0.3 12.3 Squash, winter, butternut, raw 0.2 7.4 Squash, winter, butternut, frozen, unprepared 0.2 5.8 Squash, winter, butternut, frozen, cooked, boiled, with salt 0.2 8.5 Cabbage, savoy, raw 0.2 12.3 Kohlrabi, raw 0.2 12.3 Kohlrabi, cooked, boiled, drained, with salt 0.2 11.5 Cabbage, savoy, cooked, boiled, drained, with salt 0.2 13.9
Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt 0.1 6.7 Pickle, cucumber, sweet 0.1 2.8 Tree fern, cooked, without salt 0.1 8.3 Pumpkin leaves, raw 0.1 17.5 Pickle relish, sweet 0 2.6 Pumpkin leaves, cooked, boiled, drained, without salt 0 15.9 Pumpkin, raw 0 12.8 Pumpkin, canned, without salt 0 9.8 Pumpkin pie mix, canned 0 3.2 Pumpkin, canned, with salt 0 9.8 Pumpkin, leaves, cooked, boiled, drained, with salt 0 15.9 Sweetpotato, cooked, candied, home-prepared 0 2.4 Pickle relish, hot dog 0 3.7 Pickle relish, hamburger 0 2.6 Pumpkin flowers, raw 0 22.2 Pumpkin, cooked, boiled, drained, with salt 0 16.7 Pumpkin, flowers, cooked, boiled, drained, with salt 0 22.2 Jerusalem-artichokes, raw 0 4.4 Sauerkraut, canned, solids and liquids -0.1 17.5 Mustard greens, cooked, boiled, drained, without salt -0.1 22.2 Mustard greens, frozen, cooked, boiled, drained, with salt -0.1 17.5 Mustard spinach, (tendergreen), raw -0.1 15.1 Mustard greens, raw -0.1 12.8 Yardlong bean, cooked, boiled, drained, with salt -0.1 7.1 Potatoes, au gratin, dry mix, unprepared -0.1 1.1 Cassava, raw -0.1 2.1 Taro, cooked, with salt -0.1 2.3 Lotus root, raw -0.1 4.5 Lotus root, cooked, boiled, drained, with salt -0.1 5 Potatoes, baked, skin, with salt -0.1 1.7 Horseradish-tree, pods, cooked, boiled, drained, without salt -0.1 9.3 Mustard greens, frozen, unprepared -0.2 16.7 Potatoes, o'brien, home-prepared -0.2 4.1 Potatoes, russet, flesh and skin, raw -0.2 4.2 Potatoes, white, flesh and skin, baked -0.2 3.5 Potato flour -0.2 0.9 Potatoes, Russet, flesh and skin, baked -0.2 3.4 Potatoes, red, flesh and skin, baked -0.2 3.7 Potatoes, baked, flesh, without salt -0.2 3.6 Potatoes, microwaved, cooked in skin, flesh, without salt -0.2 3.3 Waterchestnuts, chinese, (matai), raw -0.2 3.4 Potatoes, microwaved, cooked in skin, flesh and skin, without salt -0.2 3.2 Potatoes, baked, flesh, with salt -0.2 3.6 Potatoes, microwaved, cooked, in skin, skin with salt -0.2 2.5 Beets, harvard, canned, solids and liquids -0.2 4.6 Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, wit -0.3 2.5 Cowpeas, leafy tips, cooked, boiled, drained, with salt -0.3 15.1 Potatoes, mashed, home-prepared, whole milk and butter added -0.3 3.1 Potatoes, au gratin, dry mix, prepared with water, whole milk and butter -0.3 3.6 Taro, raw -0.3 3 Potatoes, mashed, home-prepared, whole milk added -0.3 4.3 Potatoes, mashed, dehydrated, flakes without milk, dry form -0.3 0.9
Potato, flesh and skin, raw -0.3 4.3 Potatoes, white, flesh and skin, raw -0.3 4.8 Potatoes, boiled, cooked in skin, flesh, without salt -0.3 3.8 Potatoes, boiled, cooked without skin, flesh, with salt -0.3 3.9 Waterchestnuts, chinese, canned, solids and liquids -0.3 6.7 Potatoes, baked, flesh and skin, with salt -0.3 3.6 Mountain yam, hawaii, cooked, steamed, without salt -0.3 4.1 Sweetpotato, cooked, baked in skin, with salt -0.3 3.2 Horseradish-tree, leafy tips, cooked, boiled, drained, without salt -0.3 5.6 Lima beans, immature seeds, cooked, boiled, drained, without salt -0.4 2.7 Yambean (jicama), raw -0.4 8.8 Potatoes, mashed, dehydrated, granules with milk, dry form -0.4 0.9 Potatoes, frozen, whole, unprepared -0.4 4.3 Potatoes, red, flesh and skin, raw -0.4 4.6 Yam, raw -0.4 2.8 Yam, cooked, boiled, drained, or baked, with salt -0.4 2.9 Sweetpotato, frozen, cooked, baked, without salt -0.4 3.3 Mushrooms, shiitake, dried -0.4 1.1 Beets, pickled, canned, solids and liquids -0.4 5.1 Cowpeas, young pods with seeds, raw -0.5 7.6 Potatoes, au gratin, home-prepared from recipe using butter -0.5 2.5 Potatoes, scalloped, dry mix, prepared with water, whole milk and butter -0.5 3.6 Potatoes, scalloped, home-prepared with butter -0.5 3.9 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without -0.5 3.2 Potatoes, canned, solids and liquids -0.5 7.6 Mountain yam, hawaii, raw -0.5 5 Mushrooms, shiitake, cooked, with salt -0.5 6.1 Parsnips, raw -0.5 4.4 Parsnips, cooked, boiled, drained, with salt -0.5 4.1 Shallots, freeze-dried -0.5 1 Onions, dehydrated flakes -0.5 1 Shallots, raw -0.5 4.6 Yardlong bean, raw -0.6 7.1 Cowpeas, leafy tips, raw -0.6 11.5 Cowpeas, young pods with seeds, cooked, boiled, drained, with salt -0.6 9.8 Potatoes, mashed, dehydrated, prepared from flakes without milk, whole mi -0.6 2.9 Potatoes, mashed, dehydrated, prepared from granules without milk, whole -0.6 3.1 Lima beans, immature seeds, frozen, fordhook, unprepared -0.6 3.1 Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with -0.6 3.3 Lima beans, immature seeds, frozen, baby, unprepared -0.6 2.5 Artichokes, (globe or french), cooked, boiled, drained, with salt -0.6 6.7 Vegetables, mixed, frozen, cooked, boiled, drained, with salt -0.6 5.6 Sweetpotato, frozen, unprepared -0.6 3.5 Sweetpotato, canned, mashed -0.6 3.3 Onions, frozen, whole, cooked, boiled, drained, with salt -0.6 11.9 Burdock root, cooked, boiled, drained, without salt -0.6 3.8 Gourd, white-flowered (calabash), raw -0.6 23.8 Gourd, white-flowered (calabash), cooked, boiled, drained, without salt -0.6 22.2 Gourd, white-flowered (calabash), cooked, boiled, drained, with salt -0.6 22.2 Beans, lima, immature seeds, canned, regular pack, solids and liquids -0.7 4.7 Lima beans, immature seeds, canned, no salt added, solids and liquids -0.7 4.7 Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt -0.7 15.9
Sweetpotato, canned, vacuum pack -0.7 3.7 Sweetpotato, canned, syrup pack, solids and liquids -0.7 3.7 Onions, frozen, whole, unprepared -0.7 9.5 Beans, mung, mature seeds, sprouted, canned, drained solids -0.8 27.8 Potatoes, canned, drained solids -0.8 5.6 Peas, green, cooked, boiled, drained, with salt -0.8 4 Chicory roots, raw -0.8 4.6 Salsify, cooked, boiled, drained, without salt -0.8 4.9 Beets, canned, regular pack, solids and liquids -0.8 11.9 Okra, raw -0.8 10.1 Burdock root, raw -0.8 4.6 Burdock root, raw -0.8 4.6 Taro, shoots, cooked, with salt -0.9 23.8 Mung beans, mature seeds, sprouted, raw -0.9 11.1 Arrowroot, raw -0.9 5.1 Mung beans, mature seeds, sprouted, cooked, stir-fried -0.9 6.7 Sweetpotato, canned, syrup pack, drained solids -0.9 3.1 Sweetpotato, raw -0.9 3.2 Sweetpotato, cooked, boiled, without skin, with salt -0.9 3.2 Beet greens, raw -0.9 17.5 Kanpyo, (dried gourd strips) -0.9 1.3 Peas, green, frozen, cooked, boiled, drained, with salt -1 4.3 Lemon grass (citronella), raw -1.1 3.4 Carrots, frozen, cooked, boiled, drained, with salt -1.1 9.3 Chard, swiss, cooked, boiled, drained, without salt -1.1 16.7 Nopales, cooked, without salt -1.1 22.2 Vegetables, mixed, canned, drained solids -1.2 7.1 Ginger root, raw -1.2 4.8 Beets, raw -1.2 7.7 Beets, cooked, boiled, drained -1.2 7.6 Onions, frozen, chopped, cooked, boiled, drained, with salt -1.2 11.9 Onions, frozen, chopped, unprepared -1.2 11.5 Lima beans, immature seeds, raw -1.3 2.9 Lentils, sprouted, raw -1.3 3.1 Carrots, raw -1.3 7.7 Carrot juice, canned -1.3 8.3 Tomato juice, canned, with salt added -1.3 19.6 Catsup -1.3 3.2 Tomato products, canned, sauce, with mushrooms -1.3 9.5 Taro shoots, raw -1.4 30.3 Peas, green, frozen, unprepared -1.4 4.3 Peas, green, raw -1.4 4.1 Peas and onions, frozen, unprepared -1.4 4.8 Peas and onions, frozen, cooked, boiled, drained, with salt -1.4 7.4 Chrysanthemum, garland, cooked, boiled, drained, without salt -1.4 16.7 Carrots, cooked, boiled, drained, with salt -1.4 7.4 Garlic, raw -1.4 2.2 Beets, canned, drained solids -1.4 10.7 Tomato products, canned, puree, without salt added -1.4 8.3 Tomato products, canned, puree, with salt added -1.4 8.3 Okra, cooked, boiled, drained, with salt -1.4 10.4 Seaweed, spirulina, dried -1.5 1.1
Peas, green, canned, regular pack, drained solids -1.5 4.8 Peas, green, canned, regular pack, solids and liquids -1.5 6.3 Peas, edible-podded, raw -1.5 7.9 Onions, cooked, boiled, drained, with salt -1.5 7.6 Onions, raw -1.5 8.8 Seaweed, kelp, raw -1.6 7.7 Vegetables, mixed, canned, solids and liquids -1.6 9.3 Peas, green, canned, seasoned, solids and liquids -1.6 6.7 Peas, mature seeds, sprouted, raw -1.6 2.6 Vegetables, mixed, frozen, unprepared -1.7 5.2 Potatoes, hashed brown, frozen, plain, unprepared -1.7 4.1 Peas, green, canned, no salt added, solids and liquids -1.7 6.3 Peas, edible-podded, cooked, boiled, drained, without salt -1.7 7.9 Onions, canned, solids and liquids -1.7 17.5 Tomato products, canned, sauce, with onions -1.7 7.9 Coriander leaves, raw -1.7 14.5 Chicory, witloof, raw -1.8 19.6 Tomatoes, red, ripe, canned, stewed -1.8 11.9 Vegetable juice cocktail, canned -1.8 17.5 Mushrooms, brown, Italian, or Crimini, raw -1.8 15.1 Eggplant, raw -1.9 12.8 Carrots, frozen, unprepared -1.9 8.5 Tomatoes, red, ripe, canned, with green chilies -1.9 22.2 Alfalfa seeds, sprouted, raw -2 11.5 Tomato products, canned, sauce -2 11.1 Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt -2.1 7.4 Artichokes, (globe or french), frozen, unprepared -2.1 8.8 Carrots, canned, regular pack, solids and liquids -2.1 14.5 Onions, spring or scallions (includes tops and bulb), raw -2.1 10.4 Okra, frozen, unprepared -2.1 11.1 Cardoon, raw -2.1 16.7 Peas and carrots, canned, regular pack, solids and liquids -2.2 8.8 Peas, edible-podded, frozen, unprepared -2.2 7.9 Beet greens, cooked, boiled, drained, with salt -2.2 12.3 Peas and onions, canned, solids and liquids -2.3 6.5 Eggplant, cooked, boiled, drained, with salt -2.3 11.9 Succotash, (corn and limas), canned, with cream style corn -2.3 4.3 Succotash, (corn and limas), cooked, boiled, drained, with salt -2.3 2.9 Peas, edible-podded, frozen, cooked, boiled, drained, with salt -2.3 6.4 Tomatoes, red, ripe, canned, wedges in tomato juice -2.3 12.8 Cress, garden, raw -2.4 10.4 Nopales, raw -2.4 20.8 Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids -2.4 15.9 Peppers, hot chili, red, canned, excluding seeds, solids and liquids -2.4 15.9 Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt -2.4 4.2 Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt -2.4 4.2 Taro, tahitian, cooked, without salt -2.5 7.6 Peppers, hot chili, green, raw -2.5 8.3 Peppers, hot chili, red, raw -2.5 8.3 Tomato products, canned, paste, with salt added -2.5 4.1 Jute, potherb, cooked, boiled, drained, with salt -2.5 9 Sweetpotato leaves, raw -2.6 9.5
Succotash, (corn and limas), canned, with whole kernel corn, solids and liqu -2.6 5.3 Tomatoes, red, ripe, canned, whole, regular pack -2.6 17.5 Corn, sweet, yellow, canned, cream style, regular pack -2.6 4.6 Corn, sweet, white, canned, cream style, regular pack -2.6 4.6 Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt -2.6 5.9 Peas and carrots, frozen, unprepared -2.7 6.3 Peas and carrots, frozen, cooked, boiled, drained, with salt -2.7 6.9 Sweetpotato leaves, cooked, steamed, with salt -2.7 9.8 Carrots, canned, regular pack, drained solids -2.7 13.3 Cress, garden, cooked, boiled, drained, with salt -2.8 14.5 Taro, leaves, cooked, steamed, with salt -2.8 13.9 Potatoes, scalloped, dry mix, unprepared -2.8 0.9 Winged bean, immature seeds, cooked, boiled, drained, with salt -2.8 8.8 Corn, sweet, yellow, canned, vacuum pack, regular pack -2.8 4.2 Corn, sweet, white, canned, vacuum pack, regular pack -2.8 4.2 Okra, frozen, cooked, boiled, drained, with salt -2.8 11.9 Potatoes, frozen, french fried, par fried, cottage-cut, unprepared -2.8 2.2 Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in ove -2.8 1.5 Taro leaves, raw -2.9 7.9 Winged beans, immature seeds, raw -2.9 6.8 Chard, swiss, raw -2.9 17.5 Parsley, raw -3 9.3 Tomato products, canned, sauce, spanish style -3 10.1 Peppers, sweet, green, cooked, boiled, drained, with salt -3.1 11.9 Peppers, sweet, red, cooked, boiled, drained, with salt -3.1 11.9 Peppers, sweet, green, raw -3.1 12.3 Peppers, sweet, red, raw -3.1 12.3 Tomatoes, green, raw -3.1 13.9 Succotash, (corn and limas), frozen, unprepared -3.2 3.6 Beans, fava, in pod, raw -3.2 3.8 Radicchio, raw -3.3 14.5 Corn with red and green peppers, canned, solids and liquids -3.3 4.4 Potatoes, french fried, frozen, home-prepared, heated in oven, with salt -3.4 1.7 Potatoes, french fried, frozen, unprepared -3.4 2.1 Asparagus, raw -3.4 14.5 Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids -3.4 5.2 Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids -3.4 5.2 Jute, potherb, raw -3.4 9.8 Bamboo shoots, raw -3.5 12.3 Corn, sweet, yellow, frozen, kernels on cob, unprepared -3.5 3.4 Corn, sweet, white, frozen, kernels on cob, unprepared -3.5 3.4 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, withou -3.5 3.6 Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with sal -3.5 3.6 Celeriac, raw -3.5 7.9 Taro, tahitian, raw -3.6 7.6 Endive, raw -3.6 19.6 Potato puffs, frozen, prepared -3.6 1.5 Amaranth leaves, cooked, boiled, drained, without salt -3.7 15.9 Asparagus, frozen, unprepared -3.8 13.9 Chives, freeze-dried -3.9 1.1 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared -3.9 3.8 Corn, sweet, white, frozen, kernels cut off cob, unprepared -3.9 3.8
Chicory greens, raw -4 14.5 Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt -4.1 17.5 Potatoes, frozen, french fried, par fried, extruded, unprepared -4.1 1.3 Peppers, sweet, green, freeze-dried -4.2 1.1 Peppers, sweet, red, freeze-dried -4.2 1.1 Tomatoes, sun-dried -4.2 1.3 Celery, cooked, boiled, drained, without salt -4.2 18.5 Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, -4.2 1 Celery, cooked, boiled, drained, with salt -4.2 18.5 Celery, raw -4.3 20.8 Tomatoes, orange, raw -4.4 20.8 Gourd, dishcloth (towelgourd), raw -4.4 16.7 Tomato products, canned, sauce, with tomato tidbits -4.5 10.4 Peppers, sweet, green, frozen, chopped, unprepared -4.6 16.7 Peppers, sweet, red, frozen, chopped, unprepared -4.6 16.7 Mushrooms, canned, drained solids -4.6 13.9 Mushrooms, enoki, raw -4.7 9.8 Dandelion greens, raw -4.8 7.4 Potatoes, hashed brown, frozen, plain, prepared -4.9 1.5 Carrots, baby, raw -5.1 8.8 Asparagus, cooked, boiled, drained -5.1 13.9 Asparagus, canned, regular pack, solids and liquids -5.1 22.2 Corn pudding, home-prepared -5.2 3.1 Borage, raw -5.2 15.9 Corn, sweet, yellow, cooked, boiled, drained, with salt -5.3 3.1 Mushrooms, raw -5.3 13.3 Corn, sweet, yellow, canned, whole kernel, drained solids -5.5 4.1 Dandelion greens, cooked, boiled, drained, without salt -5.6 10.1 Bamboo shoots, cooked, boiled, drained, with salt -5.7 27.8 Pimento, canned -5.7 14.5 Potatoes, mashed, dehydrated, prepared from granules with milk, water and -5.8 4.2 Tomatoes, red, ripe, cooked, boiled, without salt -5.8 12.3 Tomatoes, red, ripe, cooked, boiled, with salt -5.8 12.3 Hearts of palm, canned -5.9 11.9 Asparagus, frozen, cooked, boiled, drained, with salt -5.9 11.9 Pigeonpeas, immature seeds, raw -5.9 2.4 Tomatoes, red, ripe, raw, year round average -6 15.9 Corn, sweet, yellow, raw -6.1 3.9 Corn, sweet, white, raw -6.1 3.9 Potatoes, hashed brown, home-prepared -6.2 1.6 Amaranth leaves, raw -6.2 14.5 Bamboo shoots, canned, drained solids -6.5 17.5 Potatoes, au gratin, home-prepared from recipe using margarine -6.6 2.5 Peppers, chili, green, canned -6.6 15.9 Pepper, serrano, raw -6.6 10.4 Mushrooms, cooked, boiled, drained, with salt -6.6 12.3 Tomatoes, yellow, raw -6.7 22.2 Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt -6.8 25.6 Peppers, sweet, green, canned, solids and liquids -7.3 18.5 Peppers, sweet, red, canned, solids and liquids -7.3 18.5 Potatoes, scalloped, home-prepared with margarine -7.4 3.9 Tomato products, canned, sauce, with onions, green peppers, and celery -7.4 8.1
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt -7.4 3 Peppers, hungarian, raw -7.5 11.5 Lambs quarters, cooked, boiled, drained, with salt -7.8 10.4 Chives, raw -7.9 11.1 Pokeberry shoots, (poke), cooked, boiled, drained, without salt -7.9 16.7 Mushrooms, straw, canned, drained solids -8 10.4 Potatoes, hashed brown, frozen, with butter sauce, unprepared -8.2 2.5 Pepper, banana, raw -8.8 12.3 Tomatoes, sun-dried, packed in oil, drained -8.9 1.6 Onion rings, breaded, par fried, frozen, unprepared -9.3 1.3 Peppers, hot chile, sun-dried -9.4 1 Peppers, jalapeno, raw -9.6 11.1 Tomatoes, red, ripe, cooked, stewed -10.1 4.2 Potatoes, mashed, home-prepared, whole milk and margarine added -10.2 3.1 Potatoes, mashed, prepared from granules, without milk, whole milk and ma -11.2 3.1 Onion rings, breaded, par fried, frozen, prepared, heated in oven -11.2 0.8 Tomatillos, raw -12.1 10.4 Potatoes, mashed, prepared from flakes, without milk, whole milk and marga -12.2 2.9 Spinach souffle, home-prepared -12.9 2.1 Asparagus, canned, drained solids -13.4 17.5 Tomato products, canned, sauce, with herbs and cheese -13.7 5.6 Coleslaw, home-prepared -14.4 4.8 Pepper, ancho, dried -14.6 1.2 Soybeans, green, cooked, boiled, drained, with salt -16.3 2.4 Soybeans, green, raw -16.6 2.3 Peppers, jalapeno, canned, solids and liquids -17.3 12.3 Potato salad, home-prepared -20.8 2.3 Potato pancakes, home-prepared -21.7 1.2 Soybeans, mature seeds, sprouted, cooked, steamed -23.7 4.1 Soybeans, mature seeds, sprouted, raw -23.7 2.7 Copyright William Lands. Reprinted with the author s permission. The source of this material can be found at http://www.fastlearner.org/omega-3balance.htm.