Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.68
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.746.72
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.185.73
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.55.47
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.92015.34
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.92015.34
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.4345.28
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.3433.96
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.73.04
NattoNatto8612.65NA344566.06NA69128933527.8122182.9
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72282.88
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8442.87
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.62822.65
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.562482.37
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.232772.3
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.832812.14
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.5482.14
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.22782.1
MisoMiso2261.67NA9.91913.4NA63183327.814796101711.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.61.42
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32881.33
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.183361.27
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.31.25
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81.2
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.542641.14
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.61.1
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.71.1
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.41.05
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.253271.04
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71.03
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.3310.99
TempehTempeh4412.22NA10.73215.16NA10561635035.74.522370.98
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.543460.98
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.4490.95
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.05450.94
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.50.92
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.810400.88
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.50.85
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.22500.84
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.40.79
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.12530.7
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.70.7
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.972660.67
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.33090.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.252660.67
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.33290.66
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.30.66
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6450.66
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.50.65
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.422800.63
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.583120.61
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.70.58
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.7340.58
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.92500.54
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4350.54
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.482820.53
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.942730.52
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.3480.51
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.332510.5
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.3260.48
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.232360.48
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.223100.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.223100.47
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.40.47
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.233080.46
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA126233583325411410.44
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.80.44
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951370.44
OatsOats2142.5NA18.770319.5635207617031017.9415.832.60.44
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.50.44
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5420.43
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.452610.42
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.50.4
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.270.39
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.50.39
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.82430.38
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.60.38
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.40.38
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.32930.38
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.72670.37
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.522570.36
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.660.36
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.342750.36
OkaraOkara3180.79NA5.161031.6NA2388454235.72.223240.35
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.32730.35
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.783160.35
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.062800.34
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.332840.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.52740.33
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.12780.33
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.20.33
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.833100.33
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.562880.31
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.70.31
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.520.31
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94480.31
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.353400.3
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.483490.3
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.332570.29
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311330.29
Minerals in Top 100 Cereals & Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cereals & legumes with most amount of omega 3 per 14 ounces are:
- Chinese Restaurant Crunchy Flat Noodles
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu