Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.7
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7
NattoNatto29915.62.261.047.760186.93NANANA7.6527.5
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.811
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.8518
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.5
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.7
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.7
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.6
MisoMiso2818.51.450.573.50368.88.5007.6518
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.532
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.310
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.4
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.6
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.414
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.334
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.2810
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.6
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.4
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.330
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.7
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant33510.62.570.312.86NA57.8316.97.04174.542
Fried Green PlantainsPlantains, green, fried43816.75.230.33.33NA69.75.150.940.863.354.962.13
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.631
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.713
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.7
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA2230
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.3
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.06
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.2813
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.533
Sweetened Dried BlueberriesBlueberries, dried, sweetened4493.540.280.231.6011396NANANA10.63.54
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.47
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.23
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.9
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.57
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.9722
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.5
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.2
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.7
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.7
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.83
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.52
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.52
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.96
Canned Blackberry JuiceBlackberry juice, canned540.850.0260.160.3201111NANANA0.140.43
Frozen BlueberriesBlueberries, frozen, unsweetened72.30.910.0750.160.24017.312NANANA3.830.6
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.6
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.11535
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.6
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.513
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.4
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.97
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA15
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 4721.030.210.130.14011495NANANA3.541.77
Pickled Green OlivesCanned Pickled Green Olives20621.72.880.131.7205.440.77NANANA4.681.46
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.2
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA11
OkaraOkara1082.450.270.130.94017.3NANANANANA5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.8
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.7
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.7
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.94
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.9212
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.211
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.4
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.67
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.06
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.44
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained1250.570.040.110.1603224.71212.20.583.71.47
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.2
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.64
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.4
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA2
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.82
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.8
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 3 content per 5 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 5 ounces.
Top 5 fruits & legumes with most amount of omega 3 per 5 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate