Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.746.72
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.185.73
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
NattoNatto8612.65NA344566.06NA69128933527.8122182.9
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72282.88
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.562482.37
MisoMiso2261.67NA9.91913.4NA63183327.814796101711.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32881.33
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.542641.14
TempehTempeh4412.22NA10.73215.16NA10561635035.74.522370.98
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.22500.84
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.12530.7
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
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.92500.54
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
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.332510.5
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
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.233080.46
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951370.44
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.452610.42
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.82430.38
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
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
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
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
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.520.31
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.332570.29
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.582770.29
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.482500.27
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.761232610.27
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.143000.23
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.143000.23
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.452780.22
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.333080.22
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.772770.21
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.12670.21
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.463090.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.072390.17
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.150.15
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.750.15
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.042760.15
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.52650.14
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.342650.14
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.972760.11
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.20.1
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.583060.091
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.32042840.048
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.332880.036
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.572720.036
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.463190.028
Minerals in Top 70 Cooked Legumes with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of minerals in cooked legumes , sorted by most amount of Omega 3 per 14 ounces.
Top 5 cooked legumes with most amount of omega 3 per 14 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Natto