Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.6
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.3
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.638
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.919
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.919
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.5
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.2
French BeansRaw French Beans3432.020.220.770.44064NANANANA2519
NattoNatto211111.60.735.48012.74.9NANANA5.419.4
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.7
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.3
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.5
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.3
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.9
MisoMiso19861.030.412.48025.46.26005.412.8
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.5
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.54
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.1
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.05
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.6
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.6
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA23
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA110
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA1124
TempehTempeh192112.540.254.0507.642.7NANANA3.720.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.17
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.723
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.4
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA2521
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.721
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant2367.51.80.222NA40.821.84.864.97123.21.42
Fried Green PlantainsPlantains, green, fried309123.70.222.35NA493.630.660.612.363.51.5
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA2022
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.16
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.5
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.8
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.23
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.3
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.67
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.75
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.67
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.04
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.5
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.72223
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.45
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.57
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.57
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.34
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.3499
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.1
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.97
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.2
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.72
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.720
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.6
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.5
Canned Blackberry JuiceBlackberry juice, canned380.60.0180.120.2307.87.7NANANA0.10.3
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.42
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.4
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.55
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.6
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.86
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.06
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.5
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.6
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 3330.730.150.0920.1080.567NANANA2.51.25
Pickled Green OlivesCanned Pickled Green Olives14515.32.030.0921.203.840.54NANANA3.31.03
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.34
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.825
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.8
OkaraOkara761.730.190.0890.67012.2NANANANANA3.52
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.3
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.74
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.53
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.66
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.33
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.73
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.2
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.18
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.45
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.72
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.2824
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained880.40.0280.0750.11022.717.58.438.60.412.61.04
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.26
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.27
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.86
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.37
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.4
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.58
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.73
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 3 content per 100 g
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 100 grams.
Top 5 fruits & legumes with most amount of omega 3 per 100 grams are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate