Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.63
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.88
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.13
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.33
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.3
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.72
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated3510.060.0170.0010.0170860NANANA0.50.16
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.521
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.526
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.62
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.4
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.1
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts560.190.0280.0050.045012.6NANANANANA0.82
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.47
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.321
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.67
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.76
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.751121
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.6
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.25
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1530.760.110.0190.18033.6NANANANANA2.88
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.97
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.57
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.93
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.4
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.324
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.13
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.2
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.34
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.14
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.25
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.7
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.05
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.04
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.99
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.428
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.722
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.86
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.82
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA2526
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.04
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.63
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.54
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.26
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.03
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.03
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA2
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.2
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.317
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.73
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.37
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.86
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.26
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.27
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6
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
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.73
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.33
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.53
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.74
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.3
OkaraOkara761.730.190.0890.67012.2NANANANANA3.52
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.8
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
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.17
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.6
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.06
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.86
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.4
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.6
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.5
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.720
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.97
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.1
Macronutrients in Top 100 Nuts & Legumes with the lowest Omega 3 content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Omega 3 per 100 grams.
Top 5 nuts & legumes with least amount of omega 3 per 100 grams are:
- Oil Roasted Almonds
- Raw Coconut Cream
- Dried Coconut Meat
- Packaged Sweetened Coconut Meat Flakes
- Raw Coconut Meat