Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.7942.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.7942.5
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.723022.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.722452.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.265562.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.452422.02
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.257152
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.731.94
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.081.8
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.72351.8
NattoNatto5141.6NA20.42733.62NA41217272116.67.21301.74
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.341821.74
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.891.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.953451.6
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.941.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.454961.57
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.041211.53
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.571.5
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.9161.46
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.71.1
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.52581.1
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.325321.07
MisoMiso1441.06NA6.31212.17NA40253017.794146.461091.02
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.41
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.14980.97
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.224320.94
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.4180.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.72190.74
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.44770.72
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.44770.72
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.18150.69
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.683100.69
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.942640.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.22640.66
TempehTempeh2891.46NA7.032113.4NA6931073023.42.971550.65
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.682280.63
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.654120.62
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.76790.6
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.75370.59
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.555170.56
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.82990.56
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.062850.55
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.40.53
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.70.5
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.744650.49
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.432200.48
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.633660.47
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.842230.44
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.35110.42
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.60.42
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.35160.41
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.242490.4
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.6317230.39
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.8140.39
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.522960.38
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.43120.38
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.582920.37
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.673460.37
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.50.36
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.563020.36
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.732920.36
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.542980.35
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2180.35
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.03110.35
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.40.34
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.30.34
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.22380.33
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.064670.33
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.70.32
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.222050.32
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.92290.32
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.853070.32
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.834810.31
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.80.31
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.974160.31
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.974160.31
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.031530.31
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.80.3
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.26710.27
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.922530.26
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.20.26
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.5170.25
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.962270.25
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.30.25
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.93070.25
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.50.23
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.133030.23
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.8120.22
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.52780.22
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.081830.21
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.12660.21
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.9180.19
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310500.19
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.95120.18
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.60.18
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.25520.17
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.95670.17
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.70.16
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.473000.16
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.70.16
Minerals in Top 100 Cereals & Legumes with the highest Omega 3 content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 3 per 500 calories.
Top 5 cereals & legumes with most amount of omega 3 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Raw Regular Tofu Prepared with Calcium Sulfate