Omega-3

Chia seeds gives the most omega-3 per serving: 5.1 g in 1 oz (about 2 tbsp).

1. Chia seeds: 5.1 g in 1 oz (about 2 tbsp)
2. Hemp hearts: 2.6 g in 3 tbsp
3. Walnuts: 2.6 g in 1 oz (14 halves)
4. Flaxseed: 1.6 g in 1 tbsp, ground
5. Soybeans (cooked): 1 g in 1 cup cooked
6. Black gram (cooked): 0.6 g in 1 cup cooked
7. Edamame (cooked): 0.6 g in 1 cup
8. Kidney beans (cooked): 0.3 g in 1 cup cooked
9. Kale: 0.2 g in 3 cups raw
10. Buffalo milk: 0.2 g in 1 cup