BasilFresh Basil4352.80.181.370.32011.51.30.0870.08706.9613.7
Dried Marjoram SpicesSpices, marjoram, dried372.60.21.20.43022.31.5NANANA154.67
Dried TarragonDried Tarragon Spices342.450.6410.25017NANANANA2.57.7
Dried SpearmintSpearmint, dried352.10.550.980.16018.3NANANANA10.57
Canned CapersCapers, canned4353.7410.80.48021.31.8NANANA1410.3
SpearmintFresh Spearmint2271.660.430.770.12019NANANANA15.57.48
Ground Mustard SeedGround Mustard Seed Spices19.77.130.390.751.1705.531.340.0040.570.732.45.13
Dried Parsley SpicesSpices, parsley, dried34.21.880.470.640.43017.32.50.140.951.49.149.1
Prepared Yellow MustardMustard, prepared, yellow1675.570.360.620.6109.71.530.380.780.356.676.23
PeppermintFresh Peppermint1431.340.350.620.099021.3NANANANA11.45.36
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.97
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.97
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.74
ThymeFresh Thyme991.660.460.440.084024.2NANANANA145.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.612
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.8
SaffronSaffron Spices32.31.90.510.40.24021NANANANA1.263.7
Ground SageGround Sage Spices31.74.052.230.390.17019.30.54NANANA12.83.37
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.2
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28
NattoNatto47.45.20.750.352.6062.3NANANA2.569.2
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.6
Bay Leaf SpicesSpices, bay leaf322.670.730.340.4024NANANANA8.42.43
Dried Rosemary SpicesSpices, rosemary, dried30.24.62.230.330.35019.4NANANANA131.47
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.65
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.2
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.7
RosemaryFresh Rosemary76.34.472.170.320.34016NANANANA10.82.53
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.212
Poultry Seasoning SpicesSpices, poultry seasoning32.62.451.070.310.32021.40.59NANANA3.73.12
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.3
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.2
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.4
Dried Thyme SpicesSpices, thyme, dried36.22.70.990.250.180230.62NANANA13.43.3
Dried Oregano SpicesSpices, oregano, dried37.71.60.590.230.280261.540.430.720.34163.4
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.47
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.6
Ground ClovesGround Cloves Spices36.54.741.440.210.970240.870.390.420.00712.42.18
Red or Cayenne PepperRed or Cayenne Pepper Spice31.45.431.030.212.420183.25NANANA8.553.78
MisoMiso50.53.040.520.21.250133.133.03002.736.46
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.76
Chili PowderChili Powder Spices35.55.060.870.192.65017.62.551.520.760.2712.34.77
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.53
PaprikaPaprika Spice35.54.570.760.162.60193.672.380.930.2912.45
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.36
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.06
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.13
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.83
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.83
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.6
Dried Basil SpicesSpices, basil, dried431.750.930.130.085020.50.730.320.320.009169.86
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.88
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.72
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.6
OkaraOkara1322.280.250.120.88016NANANANANA4.63
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.16
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.3513
Prepared HorseradishHorseradish, prepared2081.440.190.110.59023.516.6NANANA6.882.46
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.7
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.3
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Curry PowderCurry Powder Spice30.84.30.510.0820.860170.850.240.350.1916.44.4
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.33
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.7
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.68
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.66
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.03
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.57
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.87
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.66
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.06
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.68
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.3
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.17
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.87
Ground GingerGround Ginger Spices301.270.780.0670.21021.410.530.360.064.22.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.67
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.1
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.22
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.46
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.44
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.45
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.63
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.63
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.2
Black PepperBlack Pepper Spices401.30.550.0610.28025.50.250.0920.0960.008104.14
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.157
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.3
Macronutrients in Top 100 Spices & Legumes with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all spices & legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 spices & legumes with most amount of omega 3 per 100 calories are:
- Fresh Basil
- Dried Marjoram Spices
- Dried Tarragon Spices
- Dried Spearmint
- Canned Capers