FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.6
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
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
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
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
MisoMiso786244.071.69.84010124.6240021.450.8
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA122
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
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
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
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
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
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.7
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA20
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.8
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
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
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.6
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
Macronutrients in Top 100 Nuts & 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 nuts & legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 nuts & legumes with most amount of omega 3 per 14 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts