FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.8
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
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
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
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
MisoMiso2818.51.450.573.50368.88.5007.6518
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.5
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.310
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
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
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
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
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
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
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
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.11535
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA15
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
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
Macronutrients in Top 100 Nuts & 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 nuts & legumes , sorted by most amount of Omega 3 per 5 ounces.
Top 5 nuts & legumes with most amount of omega 3 per 5 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts