FlaxseedSeeds, flaxseed534042236.622859028915.50411.5273183
ChiaDried Chia Seeds486030733.317858.40421NANANANA344165
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.540316
WalnutsEnglish Walnuts654065261.3913810137260.90.824.367152
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA62
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA177386
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA81433
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA96378
Fried TofuTofu, fried27002022913.5100088.627NANANA39188
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA39188
SoybeansRaw Soybeans44601992913.399030273.3NANANA93365
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA64127
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.4399592
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA183252
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.4409495
PecansPecans nuts691072061.89.86206013939.70.40.4399692
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA107116
French BeansRaw French Beans3430202.27.654.40641NANANANA252188
NattoNatto2110110167.3454.8012749NANANA54194
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA6127
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA60182
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA23173
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA0125
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.3153223
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.2
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA93170
MisoMiso19806010.34.0524.8025462600054128
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA152225
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.4
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA6062
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.8
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.7106202
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA4853
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA249236
Black BeansRaw Black Beans3410143.662.783.32062421NANANA155216
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA229
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.1116205
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA10100
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA108239
TempehTempeh192010825.42.4840.5076.427NANANA37203
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.7
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA247230
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.320155214
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA249211
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA127210
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA202219
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA10492
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.571103211
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.38679
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA106235
Almond pasteNuts, almond paste458027726.3255.80478363NANANA4890
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.7408078
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA11764
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.3
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA155213
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA20176
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.7
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA990
White BeansRaw White Beans33308.52.21.661.98060321NANANA152234
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA50
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.537137
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.427222231
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA30153
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.45570
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.49090
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA28156
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA6081
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA206206
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.360302
Cooked TempehTempeh, cooked1950114341.225076.227NANANA37199
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA4646
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA4646
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA235
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA108224
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.7107246
FalafelHome prepared Falafel3330178241.14.950318NANANANANA133
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.465298
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.6
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA122205
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA5391
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA190215
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA8124
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA106
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA8693
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA78248
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA78
OkaraOkara76017.31.930.896.660122NANANANANA35.2
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA3883
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.4
Macronutrients in Top 100 Nuts & Legumes with the highest Omega 3 content per 1 kg
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 1 kilogram.
Top 5 nuts & legumes with most amount of omega 3 per 1 kilogram are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts