Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
NattoNatto83743.76.32.921.7050.319.4NANANA21.477
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.6
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4
MisoMiso786244.071.69.84010124.6240021.450.8
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA91
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.6
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
TempehTempeh76243100.9816030.310.7NANANA14.780.5
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.5
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant937307.20.878NA16286.419.319.747.212.75.64
Fried Green PlantainsPlantains, green, fried12264714.60.859.3NA19514.42.62.429.37145.95
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.5736
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
Sweetened Dried BlueberriesBlueberries, dried, sweetened12589.920.790.654.50318268NANANA29.89.92
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
Sweetened Dried MangoMango, dried, sweetened12664.71.140.640.240312263NANANA9.539.72
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.23
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.7
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.721
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.76
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.3
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.3
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.7914
Canned Blackberry JuiceBlackberry juice, canned1512.40.0710.460.9103130.6NANANA0.41.2
Frozen BlueberriesBlueberries, frozen, unsweetened2022.540.210.440.66048.333.5NANANA10.71.67
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.410
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA2136
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.485
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 13222.90.580.370.40319267NANANA9.924.96
Pickled Green OlivesCanned Pickled Green Olives575618.050.374.82015.22.14NANANA134.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA31
OkaraOkara3026.870.770.352.64048.5NANANANANA14
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA1533
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA1319
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.230
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.7
Frozen BlackberriesBlackberries, frozen, unsweetened2541.70.060.330.6506242.3NANANA204.7
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.75
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.83
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA2219
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained3491.60.110.30.4509069.333.534.21.6310.34.13
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.97
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.413
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.3
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.56
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 fruits & legumes with most amount of omega 3 per 14 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate