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
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
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.533233.03
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
MisoMiso2591.9NA11.32183.9NA72195331.81691011.61951.84
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.31.62
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.763291.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.633841.45
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
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.7441.2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.853731.2
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
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.7531.05
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.61
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
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.20.9
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.672890.8
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.98500.8
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.543040.77
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
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
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.40.74
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.452860.62
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.263220.61
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.363120.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.70.59
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.942870.57
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.122700.54
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.543550.54
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.543550.54
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.43520.53
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.60.51
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.50.51
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.81570.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.12980.48
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.5350.46
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.352780.44
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.613460.43
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.533050.43
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.172930.41
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.750.41
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.683140.41
OkaraOkara3630.91NA5.91181.83NA27296648412.543700.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.93120.4
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.183610.39
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.53200.39
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.0743130.38
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.853180.38
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.13540.37
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.353290.35
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.170.35
Chocolate SoymilkUnfortified Chocolate Soymilk1130.93NA2.1868NANA23164921.82401.543880.34
SoymilkSoymilk Unfortified1130.58NA2.91131NA23653521.82310.543990.34
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.942940.34
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.953170.33
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.262860.31
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.452980.31
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.453430.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.453430.26
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.13180.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.83520.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.33170.24
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.673050.24
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.83540.23
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.2500.21
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.942730.2
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.030.18
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.580.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.763160.17
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.863030.16
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.683030.16
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.5480.16
ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.953230.13
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.543150.13
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA16655652376812410.12
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.20.12
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.953500.1
Minerals in Top 100 Legumes with the highest Omega 3 content per 1 lb
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 3 per 1 pound.
Top 5 legumes 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