FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.2
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
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.2
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
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
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
MisoMiso19861.030.412.48025.46.26005.412.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.1
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.05
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
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
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
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.5
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
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
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA5
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.72223
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3
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
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
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
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.4
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.6
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
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.6
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.17
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
Macronutrients in Top 100 Nuts & 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 nuts & legumes , sorted by most amount of Omega 3 per 100 grams.
Top 5 nuts & legumes with most amount of omega 3 per 100 grams are:
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds
- English Walnuts
- Dried Beechnuts