Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
NattoNatto419223.161.46110259.7NANANA10.738.5
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.225
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.7
MisoMiso393122.030.84.9050.312.3120010.725.4
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.616
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.714
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA220
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.2
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.3
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.2
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.818
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.071114
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.671818
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA1216
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.13
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.13
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.95
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.249
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.518
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA21
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.5
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.5
OkaraOkara1513.430.380.181.32024.3NANANANANA7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.5
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.4
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA1015
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.3
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.4
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.53
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.5
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.5
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.64
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.2
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.712
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.712
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.511
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.316
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.4
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.718
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.714
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.514
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.616
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.6
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.8
Macronutrients in Top 100 Legumes with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Omega 3 per 7 ounces.
Top 5 legumes with most amount of omega 3 per 7 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate