Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.857.7
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.636.55
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.46.25
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.032296.1
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.032296.1
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.76.03
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA171944593717215494.53
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.043333.9
Canned Grape LeavesGrape leaves, canned13118.35NA13.563.51.3NA1541324.1129411.83453.82
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven1410.33NA5.67771.58NA32255825.416781.92103.8
Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.23.73
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil45.40.49NA3.361451.02NA5533193NA3492.862293.57
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed31.80.077NA2.1354.40.52NA104875NA950.683583.5
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed36.30.077NA1.3636.30.28NA686082.72770.273753.5
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.6493.47
NattoNatto9843.03NA395226.93NA78933074031.813.72503.33
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.532603.3
Sprouted Radish SeedsRaw Sprouted Radish Seeds2310.54NA3.92001.18NA5133902.7227.22.544093.27
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.073.13
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.533233.03
Sauteed Yellow OnionsOnions, yellow, sauteed910.077NA1.22410.46NA150603NA54.40.953633
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.22842.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.123172.64
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.83222.45
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.6552.44
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.083182.42
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3722.4NA1.84355.14NA98025722.7263.59.533052.14
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes770.52NA2.451270.83NA35822502.27681.722542
Sprouted SoybeansRaw Sprouted Soybeans3041.94NA9.533273.2NA74421952.7263.55.33132
MisoMiso2591.9NA11.32183.9NA72195331.81691011.61951.84
KaleRaw Kale11520.24NA7.261504.17NA24915794.12401.774071.7
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.53061.7
Boiled KaleBoiled and Drained Kale6800.3NA3.81132.46NA1916534.172.61.224071.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6940.73NA8.93723.25NA2271370254402.224031.7
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.31.62
Boiled Green SoybeansBoiled and Drained Green Soybeans6580.53NA11.32722.28NA71724456.3563.54.133111.6
Hash Brown PotatoesHome prepared Hash Brown Potatoes63.51.3302.51591.12NA31826132.2715512.132141.53
Cooked Frozen KaleBoiled and Drained Frozen Kale6800.3NA3.81132.46NA1916534.5472.61.224071.52
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.763291.5
Sprouted Pinto BeansRaw Sprouted Pinto Beans1951.45NA8.942401.66NA42613932.726942.273691.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.633841.45
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans72.61.76NA9.575032.02NA46714382.7263.54.43451.36
Steamed Soybeans SproutsSteamed Sprouted Soybeans2681.5NA5.942723.22NA61216102.7245.44.73601.34
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.93021.3
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.31.27
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.6501.26
Chinese BroccoliRaw Chinese Broccoli4760.29NA2.6886NANA19512436.3531.81.864201.23
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.7441.2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.853731.2
Sprouted Navy BeansRaw Sprouted Navy Beans681.6NA8.754581.85NA45413932.72594.043591.18
Cooked Chinese BroccoliBroccoli, chinese, cooked4540.28NA2.5481.61.2NA18611845.931.81.774241.17
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.51.13
TempehTempeh5032.54NA12.23675.9NA120718690415.172711.12
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5030.71NA5.031221.76NA41754440.436.32.93961.1
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.21.1
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.41.08
Frozen Potato PuffsFrozen Potato Puffs, Unprepared590.34NA2.1372.60.5NA29011201.3619411.182851.05
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.7531.05
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.61
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes911.1NA4.351541.03NA42221455.441952.52811
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant27.20.53NA2.82041.27NA19523001.827.21.12220.99
Fried Green PlantainsPlantains, green, fried180.83NA3.042630.85NA2002186NA9.071.041640.98
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.50.97
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.82860.96
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated63.50.3628.62.63770.58NA38113021.821001.362710.93
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.30.93
Cooked Broccoli RaabBroccoli raab, cooked5350.34NA5.761221.72NA37215565.92542.454150.91
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.20.9
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans860.79NA4.041040.9NA1728802.7231.824050.88
Young BroadbeansRaw Young Broadbeans1000.34NA8.61721.45NA43111345.442272.633670.86
Broccoli RaabRaw Broccoli Raab4900.19NA9.71001.8NA3318894.541503.54200.86
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.52530.84
Boiled Young BroadbeansBoiled and Drained Young Broadbeans81.60.27NA6.81411.2NA3318754.541862.133800.83
Dried LitchisLitchis, dried1502.86NA7.71911.06NA82150355.913.61.271010.81
Canned SpinachCanned Spinach, Solids with Salt5760.82NA10.43452.7NA20015696.3514612.14160.81
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.672890.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2360.4NA12.32452.24NA45429306.353763.132630.8
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.98500.8
PurslaneRaw Purslane2950.51NA9.033081.37NA20022414.12040.774210.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1450.71NA4.351220.85NA3183582.7227.24.174210.79
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1630.38NA5.44911.03NA25414386.8951.54030.78
ArugulaRaw Arugula7260.34NA6.622131.46NA23616741.361222.134160.77
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.543040.77
Sprouted Kidney BeansRaw Sprouted Kidney Beans770.72NA3.67950.83NA1688482.7227.21.84110.77
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.633530.77
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.853040.76
Boiled CauliflowerBoiled and Drained Cauliflower72.60.082NA1.45410.6NA1456442.72680.774220.76
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.763760.76
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.30.75
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.441030.74
Sweetened Dried BlueberriesBlueberries, dried, sweetened860.73NA4.181.6NANA1639712.7213.62.22670.74
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.40.74
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt770.2NA2.131000.77NA10416242.7236.30.683860.73
Sweetened Dried MangoMango, dried, sweetened01.36NA1.049145.4NA22712669.537351.3675.30.73
CherimoyaRaw Cherimoya45.40.31NA1.22770.42NA1181302NA31.80.733600.72
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.773200.72
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.953570.69
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared2090.342494.263.51.36NA2228621111161.632320.68
Spaghetti Winter SquashRaw Spaghetti Winter Squash1040.17NA1.454.40.57NA54.44901.36770.864150.68
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1720.15NA4.8590.74NA914351.89.070.914240.66
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Omega 3 content per 1 lb
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Omega 3 per 1 pound.
Top 5 fruits, legumes & vegetables with most amount of omega 3 per 1 pound are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate