Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
Canned Blackberry JuiceBlackberry juice, canned7894.740.140.911.8061.660.8NANANA0.792.37
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.47
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.3
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.2
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Frozen Melon BallsMelon balls, frozen9092.270.580.510.38072NANANANA6.367.64
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 7695.231.330.481.8059.561.22120.519.52.33.92
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.46
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.4
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.53
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8
OkaraOkara3956.830.760.352.63048.3NANANANANA14
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7
Seedless Raspberries PureeRaspberries, puree, seedless7326.370.470.340.31NA58.54422.320.61.36.67.46
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid6003.061.340.340.27071.66732.331.43.30.61.26
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.28
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Frozen LoganberriesLoganberries, frozen5451.70.060.320.6407142NANANA298.3
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice14293.30.370.310.609619.6NANANA5.73.57
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.36
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.52
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened8115.350.660.311.18.16162.426.32510.54.864.46
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.9
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.77
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant1279.552.30.282.56NA5227.76.186.3154.071.8
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.5
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.4
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.66
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA2710
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained3411.360.0950.260.39077.359.528.729.41.48.863.55
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.1
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.43
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.6412
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Fried Green PlantainsPlantains, green, fried9711.53.60.212.28NA47.73.520.640.592.33.41.46
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.86
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.94
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 fruits & legumes with most amount of omega 3 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Raw Regular Tofu Prepared with Calcium Sulfate