Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.2235
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.9
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4
NattoNatto237263.771.741303011.6NANANA12.846
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758
MisoMiso253152.61.026.2606415.7150013.632.3
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934
TempehTempeh260286.60.6510.60207.03NANANA9.6453
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718
OkaraOkara65811.41.270.594.4080.5NANANANANA23
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.4
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA36
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.8
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Macronutrients 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 macronutrients 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