Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.42.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA2.5
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA2.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA2.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.82.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA2.02
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.42
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA1.8
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.21.8
NattoNatto00.380.4500.510.31NA1903100.02454.71.74
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.9401561.74
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.21.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71131.6
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.61.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.06171.57
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25481.53
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.71.5
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA1.46
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA1.1
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA1.1
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.41.07
MisoMiso100.250.592.30.850.5NA480.2000.025741.02
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.70.97
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.70.94
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.70.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26120.74
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35130.72
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35130.72
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.80.69
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA0.69
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12330.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12330.66
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.30.65
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.140.63
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.60.62
Chocolate SoymilkUnfortified Chocolate Soymilk00.172.084.070.710.61NA87.35.5613.500.079240.6
OkaraOkara00.130.130.660.580.76NA171000NANA0.59
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA0.56
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA0.56
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.60.55
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.30.53
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.40.49
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.20.48
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA0.44
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.50.42
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.20.41
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.50.4
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA0.39
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA0.38
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45130.38
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA0.37
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.80.37
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA0.36
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.330.36
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA0.36
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA0.35
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA0.34
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.070.34
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA0.33
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA0.33
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.30.32
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.40.32
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA0.32
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46130.32
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.30.31
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.850.31
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.60.31
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.60.31
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.50.31
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.440.3
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000000.27
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.70.26
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.260.26
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.40.25
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.60.25
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.70.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.70.23
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16220.22
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.470.21
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA0.21
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.80.19
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA0.17
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA108000000.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.330.16
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.10.16
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA0.15
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.80.14
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.880.14
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1120.13
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07120.13
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.30.13
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.20.13
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13210.12
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.460.07
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073130.067
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.420.066
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091130.055
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA0.051
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA0.049
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71130.043
Vitamins in Top 100 Legumes with the highest Omega 3 content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Omega 3 per 500 calories.
Top 5 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