FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9623
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.818
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.9610
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.079.1
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.61.7
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.951.7
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.81.44
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.161.38
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.51.35
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.51.35
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.541.33
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.651.05
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.131.03
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.35111
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.120.99
PecansPecans nuts701.2102.531214.515.62774103.804.533.520.99
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.90.79
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.80.77
NattoNatto2170.67NA8.61151.53NA1747298.873.03550.73
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.40.73
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.66710.67
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.60.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.57700.58
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.72710.54
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.65120.54
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.56700.53
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.050.41
MisoMiso570.42NA2.5480.86NA159210737282.56430.41
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.70.38
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.250.36
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.30.36
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.80.36
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.50.34
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.70.33
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.60.32
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.370.29
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.60.29
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.30.28
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.90.28
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.80.28
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.65110.28
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.70.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.750.26
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari2820.2NA2.04350.67NA1111301341.0782.30.26
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.820.25
TempehTempeh1110.56NA2.7811.3NA266412091.1459.70.25
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1110.16NA1.1270.39NA921208.980.6487.30.25
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.40.24
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.30.24
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.70.23
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.55100.22
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.70.21
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt620.19NA2.48740.46NA1833251.351.06630.21
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.850.21
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.360.21
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.37120.2
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.48140.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.60.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.450.19
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt690.212.22.36530.53NA1443892.901.03640.18
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.2110.18
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.960.17
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.111670.17
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.80.17
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.07670.17
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.83830.17
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.30.17
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.3590.17
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.280.16
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.70.16
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.70.16
Canned Pinto BeansCanned Pinto Beans, Solids630.26NA1.33320.38NA101274NA2390.6170.60.16
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.70.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt460.222.22.1500.45NA1474366.210.98630.14
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.38710.13
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.74690.13
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.6120.13
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.20.13
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.230.12
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.60.12
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.56780.12
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.56780.12
Tofu YogurtTofu yogurt1180.075NA1.0640NANA384713350.3177.50.12
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.30.11
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.260.11
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.60.11
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.030.11
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.70.11
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.680.1
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt520.27NA2.3650.55NA1655081.420.9661.20.096
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.83100.095
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.70.095
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.44670.094
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.50.093
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.70.091
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.930.091
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.20.09
OkaraOkara800.2NA1.3260.4NA6021310.690.5681.60.089
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.80.088
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.60.087
Minerals in Top 100 Nuts & Legumes with the highest Omega 3 content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Omega 3 per 100 grams.
Top 5 nuts & legumes with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts