Vegetables: Contents of Omega – 3 and Omega – 6

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