Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.762.4
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.132.05
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.31.95
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.61.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.61.9
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.93121.9
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.31.4
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.31.1
NattoNatto3080.95NA121632.17NA247103312.59.924.3781.04
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.41.03
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.351010.95
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.70.85
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.23990.82
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.441000.77
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.17170.76
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.2990.76
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63610.57
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.70.51
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.181030.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.131200.45
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.91940.41
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.70.4
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.60.39
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70.38
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.51170.37
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.1110.35
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.60.35
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.911240.35
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.60.34
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.23160.34
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.60.33
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.30.31
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.27150.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.30.3
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.78170.28
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.46900.25
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.60.25
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.4950.24
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.821100.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.5950.24
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.181180.24
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.2160.24
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.30.23
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.861000.22
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.921120.22
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.20.19
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.961010.19
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.05980.19
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.7170.18
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.60.18
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.40.17
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.791110.17
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.791110.17
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.441100.16
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.60.16
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.70.16
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.13490.16
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.6930.15
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.9110.14
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.70.14
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.40.13
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.04950.13
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.6920.13
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.740.13
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.84980.13
OkaraOkara1130.28NA1.84370.57NA853021512.80.791160.13
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.53980.12
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.991130.12
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.11000.12
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.25980.12
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.83990.12
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.651110.12
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.421030.11
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.60.11
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.481210.11
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.171250.11
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.55920.1
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.92990.1
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.40.098
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.08930.096
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.771070.081
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.771070.081
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.6990.079
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.21100.078
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.35990.074
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.46950.074
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids410.21NA1.7742.50.41NA1503691.563630.881110.072
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.60.065
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.30.061
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.20.055
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.060.054
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.8990.052
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.89950.051
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.84950.051
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.9150.05
ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.231010.041
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt200.26NA1.83510.56NA1405130.852.831.4990.04
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.8130.038
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.570.037
Canned Large Lima BeansLima beans, large, mature seeds, canned29.80.26NA2.5755.30.51NA1053126.384760.921090.033
Minerals in Top 100 Legumes with the highest Omega 3 content per 5 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 5 ounces.
Top 5 legumes with most amount of omega 3 per 5 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate