Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.95
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8
OkaraOkara3956.830.760.352.63048.3NANANANANA14
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA12
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 cereals & legumes with most amount of omega 3 per 300 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