Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.746.72
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.185.73
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.55.47
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.92015.34
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.92015.34
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.4345.28
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.3433.96
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.73.04
NattoNatto8612.65NA344566.06NA69128933527.8122182.9
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72282.88
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.62822.65
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.562482.37
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.232772.3
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.832812.14
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.5482.14
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.22782.1
MisoMiso2261.67NA9.91913.4NA63183327.814796101711.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.61.42
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32881.33
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.183361.27
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.542641.14
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.61.1
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.71.1
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.41.05
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.253271.04
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.3310.99
TempehTempeh4412.22NA10.73215.16NA10561635035.74.522370.98
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.543460.98
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.4490.95
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.05450.94
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.50.92
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.810400.88
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.50.85
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.22500.84
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.40.79
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.12530.7
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.70.7
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.972660.67
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.33090.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.252660.67
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.33290.66
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6450.66
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.50.65
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.422800.63
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.583120.61
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.92500.54
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.482820.53
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.942730.52
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.3480.51
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.332510.5
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.232360.48
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.223100.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.223100.47
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.233080.46
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA126233583325411410.44
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.80.44
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951370.44
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.452610.42
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.50.4
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.82430.38
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.40.38
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.72670.37
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.522570.36
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.660.36
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.342750.36
OkaraOkara3180.79NA5.161031.6NA2388454235.72.223240.35
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.32730.35
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.783160.35
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.062800.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.52740.33
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.12780.33
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.833100.33
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.562880.31
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.520.31
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.353400.3
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.483490.3
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.332570.29
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.582770.29
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.482500.27
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.761232610.27
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.143000.23
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.143000.23
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.452780.22
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.333080.22
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.772770.21
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.12670.21
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.463090.2
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.60.18
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.072390.17
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.150.15
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.750.15
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.042760.15
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.52650.14
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.342650.14
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.511420.14
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.452820.12
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.972760.11
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.6360.11
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.20.1
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.583060.091
Minerals in Top 100 Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 legumes with most amount of omega 3 per 14 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate