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Chia seeds

Chia seeds contain more omega-3s than any other plant food (although as alpha-linolenic acid, which the body must convert to more usable forms). Chia also boasts more calcium than milk; abundant vitamin C, fiber, and iron; and potentially blood pressure–lowering effects. The seeds have little taste but add wonderful texture, and they stay fresh without refrigeration for up to two years. The white variety, marketed as Salba, offers even more protein and good fats.
Fiber: 10 grams
Omega-3s: 5 grams
Protein: 5 grams
Calcium: 179 mg