Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.25611
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.25611
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.0318110.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.4314710.3
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.710.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.163349.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.271459.04
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.154299.02
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.872988.62
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.448.23
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.258.1
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.41418
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.7421097.8
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.27.8
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.737.56
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.897.47
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.537.2
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.577.1
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.587.06
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.746.68
TempehTempeh1730.88NA4.21272.03NA4166440141.8936.33
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.795.76
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.23195.65
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.934.97
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.4923.87
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.88653.76
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.851103.45
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.674893.24
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.941372.97
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.992472.88
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.64082.8
OkaraOkara3160.79NA5.131031.6NA2378414235.52.23222.63
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.972.23
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.12.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.81102.04
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.31452
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.361442
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.481791.5
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.924031.32
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.932591.2
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.550.74
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.160.71
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.260.68
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.153400.64
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.31770.63
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.733100.58
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.831710.54
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.21310.53
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.660.51
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.472990.51
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.231700.49
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.35310.45
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.470.42
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.51780.42
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.751950.41
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.40.39
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.51550.39
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.642790.38
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.341810.37
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.63390.35
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.31800.35
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.040.35
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.541770.35
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.42080.34
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.31340.32
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.052860.31
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.052860.31
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.820.31
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.481820.31
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.32890.31
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.70.31
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.61860.3
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.80.3
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.70.29
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.21370.29
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.840.29
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.551490.29
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.451600.28
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.041870.27
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.751750.27
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.8642070.27
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.241750.26
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.33110.26
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.25110.26
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.361580.26
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.531580.25
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.50.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.042800.24
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.51430.24
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.71840.23
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.470.23
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.80.23
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.931230.23
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.82490.22
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.82490.22
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.061320.21
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.50.2
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.472930.2
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.153300.2
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.030.19
Minerals in Top 100 Legumes with the highest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 6 per 300 calories.
Top 5 legumes with most amount of omega 6 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus