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
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.662913.4
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.63023.35
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven1230.29NA4.9667.51.4NA28248822.214691.671843.3
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.63.27
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil39.70.42NA2.941270.89NA4842794NA3062.52013.12
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed27.80.067NA1.8747.60.46NA91766NA83.30.63133.08
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed31.80.067NA1.231.80.25NA59.55322.467.50.243283.06
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.73.04
NattoNatto8612.65NA344566.06NA69128933527.8122182.9
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72282.88
Sprouted Radish SeedsRaw Sprouted Radish Seeds2020.48NA3.41751.03NA4483412.4242.223572.87
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.942.74
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.62822.65
Sauteed Yellow OnionsOnions, yellow, sauteed79.40.067NA1.0735.70.4NA131528NA47.60.833182.6
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.332671.87
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes67.50.46NA2.141110.73NA3141969259.51.52221.77
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.642741.77
MisoMiso2261.67NA9.91913.4NA63183327.814796101711.6
KaleRaw Kale10080.21NA6.351313.65NA21813813.572101.553561.5
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.932681.5
Boiled KaleBoiled and Drained Kale5950.27NA3.33992.15NA1675723.5763.51.073561.47
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach6070.64NA7.783252.85NA1981199223851.943531.47
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.61.42
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.62721.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes55.61.1602.21390.98NA2782286213571.871881.34
Cooked Frozen KaleBoiled and Drained Frozen Kale5950.27NA3.33992.15NA1675723.9763.51.073561.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32881.33
Sprouted Pinto BeansRaw Sprouted Pinto Beans1711.27NA7.82101.45NA37312182.460723231.33
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.183361.27
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans63.51.54NA8.374411.77NA40912582.455.63.853021.2
Steamed Soybeans SproutsSteamed Sprouted Soybeans2341.3NA5.22382.8NA53614092.439.74.133151.17
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
Chinese BroccoliRaw Chinese Broccoli4170.25NA2.3475.4NANA17110875.5627.81.633671.08
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
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.533141.03
Cooked Chinese BroccoliBroccoli, chinese, cooked3970.24NA2.2271.41.05NA16310365.1627.81.553711.02
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
Frozen Potato PuffsFrozen Potato Puffs, Unprepared51.60.3NA1.8763.50.44NA2549801.216991.032490.92
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.50.92
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.810400.88
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes79.40.96NA3.81350.9NA36918774.761712.22460.88
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant240.46NA2.461791.1NA17120121.6240.951950.87
Fried Green PlantainsPlantains, green, fried160.73NA2.662300.75NA1751913NA7.940.911430.85
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
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated55.60.31252.367.50.5NA33311391.618381.22370.82
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.45780.82
Cooked Broccoli RaabBroccoli raab, cooked4680.3NA5.041071.5NA32513615.162222.143630.8
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.40.79
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans75.40.69NA3.53910.79NA1517702.427.81.753540.77
Young BroadbeansRaw Young Broadbeans87.30.29NA7.541511.27NA3779924.761982.33210.75
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.063670.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.062210.74
Boiled Young BroadbeansBoiled and Drained Young Broadbeans71.40.24NA5.951231.04NA2907663.971631.873320.72
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.50.71
Canned SpinachCanned Spinach, Solids with Salt5040.71NA9.133022.37NA17513735.5612781.833640.71
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.12530.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.742300.7
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.70.7
PurslaneRaw Purslane2580.45NA7.92701.2NA17519613.571790.673690.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1270.62NA3.81070.75NA2783142.4243.653680.69
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1430.33NA4.7679.40.9NA22212585.9583.31.33530.69
ArugulaRaw Arugula6350.3NA5.81871.27NA20614651.21071.873640.67
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.972660.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans67.50.63NA3.283.30.72NA1477422.4241.63600.67
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
Boiled CauliflowerBoiled and Drained Cauliflower63.50.071NA1.2735.70.52NA1275642.459.50.673690.66
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
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6450.66
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.64900.65
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.70.65
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.50.65
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt67.50.18NA1.8787.30.67NA9114212.431.80.63380.64
Sweetened Dried MangoMango, dried, sweetened01.2NA0.9179.439.7NA19811078.336431.2660.64
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.643150.63
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared1830.292183.755.61.2NA1947549.539761.432030.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash910.15NA1.2347.60.5NA47.64291.267.50.753640.59
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1510.13NA4.251.60.65NA79.43811.67.940.793710.58
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 fruits, legumes & vegetables with most amount of omega 3 per 14 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate