FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
Dried BeechnutsNuts, beechnuts, dried11439911.33.3736.5066.5NANANANANA12.3
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
NattoNatto419223.161.46110259.7NANANA10.738.5
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.225
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.7
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
MisoMiso393122.030.84.9050.312.3120010.725.4
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.616
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.714
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA220
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.2
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.3
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.2
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.818
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.071114
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.671818
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA1216
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.13
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.13
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.95
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.249
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.518
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA21
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.5
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.5
OkaraOkara1513.430.380.181.32024.3NANANANANA7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.5
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.4
Macronutrients in Top 100 Nuts & Legumes with the highest Omega 3 content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of omega 3 per 7 ounces are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts