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
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
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
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.7
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.714
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.4
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.911
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
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7
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
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant1279.552.30.282.56NA5227.76.186.3154.071.8
Pickled Green OlivesCanned Pickled Green Olives20731.74.20.192.507.941.1NANANA6.832.13
Fried Green PlantainsPlantains, green, fried9711.53.60.212.28NA47.73.520.640.592.33.41.46
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
Canned Jumbo OlivesCanned Ripe Jumbo Olives37025.43.370.152020.80NANANA9.263.6
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.36
Canned Blackberry JuiceBlackberry juice, canned7894.740.140.911.8061.660.8NANANA0.792.37
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 7695.231.330.481.8059.561.22120.519.52.33.92
Canned Small Ripe OlivesCanned Small Ripe Olives259285.901.63015.60NANANA4.142.17
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA2710
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA1210
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.92
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.34
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.7
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.3
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.8
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.6
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened8115.350.660.311.18.16162.426.32510.54.864.46
Sweetened Dried BlueberriesBlueberries, dried, sweetened952.370.190.151.08075.764NANANA7.12.37
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.47
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.3
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.52
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.53
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.23
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.7
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.4
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.57
Frozen LoganberriesLoganberries, frozen5451.70.060.320.6407142NANANA298.3
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.2
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice14293.30.370.310.609619.6NANANA5.73.57
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.6
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.04
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD6002.160.630.110.560696125.713.521.73.63.78
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin5362.250.360.110.5407762NANANA151.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.5
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.35
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.94
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.67
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.1
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.74
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.9
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.75
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.94
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.9
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.53
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2260.950.10.0110.45077NANANANANA4.53
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.5
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar3900.970.10.0120.45076.766NANANA10.54.5
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA12
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 6 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 6 per 300 calories.
Top 5 fruits & legumes with most amount of omega 6 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus