Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.517
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.7814.4
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.613.8
Fried TofuTofu, fried37203.98NA48.760015NA287014602851602050513.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA287014602851602050513.5
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.413.3
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.510810
French BeansRaw French Beans18604.4NA34188012NA304013160129180191087.65
NattoNatto21706.67NA86115015.3NA17407290887030.35507.34
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.45747.25
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.67116.67
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.56266
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.76985.82
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA22201990168200177095.4
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.51215.38
FuyuSalted and Fermented Tofu4603.76NA2052011.7NA7307501732873015.67005.34
MisoMiso5704.2NA254808.6NA15902100703728025.64304.05
Red Kidney BeansRaw Red Kidney Beans83072267138011NA40601359032120281183.58
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5301.4NA17.56304.12NA1560231025708.37253.35
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA9701210897088463.2
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.46662.87
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA40701406032240281182.8
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.51102.78
MothbeansRaw Mothbeans15006.88NA109381018NA4890119108230019972.65
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari28202NA20.43506.66NA111013001304010.78232.6
Red LentilsRaw Pink Or Red Lentils48013NA7459017NA294066800703678.22.5
TempehTempeh11105.6NA2781013NA2660412009011.45972.48
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)11101.57NA112703.9NA920120089806.48732.46
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.31242.4
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA411013930279120231132.37
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA445015420128120281172.3
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.51012.22
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA447013870129140231072.13
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6201.86NA257404.55NA18303250135010.66302.12
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.71202
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6902.12223.65305.27NA1440389029010.36381.77
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA4400150003290221101.76
Boiled Kidney BeansBoiled All Types Kidney Beans3502.16NA224204.3NA138040501110106691.7
Canned Refried BeansRefried beans, canned, traditional style2901.3NA14.43502.9NA92031905837005.87781.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.76691.68
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)20102.13NA163706.25NA12101480991208.38291.67
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.71131.66
Split Green PeasRaw Split Green Peas4608.1NA47.363012NA334085201075035871.63
Canned Pinto BeansCanned Pinto Beans, Solids6302.6NA13.33203.83NA10102740NA23906.17061.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3401.63NA163803.26NA111034405735006.57871.53
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt4602.222215004.53NA1470436062109.86301.37
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt5102.3NA125406.76NA128024502640147111.34
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5802.83NA152903.82NA11802500NA20807.46891.32
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA37001403070130261211.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA169046301320116321.26
Cooked TempehTempeh, cooked9605.4NA21.377013NA25304010014015.75961.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids4701.62NA14.73303.18NA9202760NA26805.67821.18
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt4701.62NA14.73303.18NA92027603714605.67821.18
Tofu YogurtTofu yogurt11800.75NA10.6400NANA3804701303503.17751.16
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA3180846083640281031.12
LentilsRaw Lentils3507.54NA6547014NA2810677016032.782.61.12
FalafelHome prepared Falafel5402.58NA34.28206.9NA19205850102940153461.1
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2702.1NA217004.44NA140035501210116571.05
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.81.02
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5202.7NA236505.5NA1650508014209.66120.96
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.31020.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt14207.73NA43.354012NA153028002913014.46720.94
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5002.3NA215003.7NA13503870131011.46470.91
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.30.91
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.96920.9
OkaraOkara8002NA132604.04NA6002130106905.68160.89
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA181031502850116880.88
Canned CowpeasCanned Common Cowpeas2001.17NA9.72802.83NA700172023293077960.87
Canned Navy BeansBeans, navy, mature seeds, canned4702.08NA18.54703.75NA134028805833607.77050.85
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt6802.47NA21.35005.18NA1650391041208.86900.84
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2402.68NA255304.75NA156027802540137000.83
Canned Kidney BeansCanned All Types Kidney Beans3401.35NA11.72701.68NA9002370929604.67800.82
Canned Baked BeansCanned Baked Beans no Salt5002.06NA2.9320NANA104029604510147260.78
Chunk Style Peanut ButterPeanut butter, chunk style, without salt4505.83119160018NA31907450821702811.40.78
Chocolate SoymilkUnfortified Chocolate Soymilk2502.06NA4.8150NANA5101430485303.48560.75
SoymilkSoymilk Unfortified2501.28NA6.42502.23NA5201180485101.28810.75
HummusHome Prepared Hummus4902.24NA15.62905.67NA11001730242420116490.74
Canned Great Northern BeansBeans, great northern, mature seeds, canned5301.6NA15.75104.1NA136035104137006.56990.72
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA113056101360146310.69
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.66570.68
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3501.92NA193502.33NA108030801338405.47560.57
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3501.92NA193502.33NA108030801313805.47560.57
Canned White BeansBeans, white, mature seeds, canned7302.32NA305105.15NA9104540163400117010.56
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3401.42NA15.53202NA86026003133208.47760.55
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1702.3522244305.16NA1110508045209.56980.52
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2902.15NA245305.85NA12704010493010.36720.52
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids2901.47NA12.53002.9NA106026001125606.27800.51
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.41100.46
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.36020.43
Peanut ButterSmooth Peanut Butter5405.73121.6179013.6NA33505920404476026.715.50.39
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt6105.33NA15176018.5NA39707260336032.814.50.38
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.76960.37
Canned Chickpeas Canned Chickpeas , Solids4502.53NA10.72608.46NA85012603124606.36670.36
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids4302.5NA9.82408NA80010903121205.96690.36
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.61060.35
ShoyuShoyu Soy Sauce3300.43NA14.574010NA166043505549308.77120.29
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1401.8NA133603.96NA9903620620106950.28
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA3670124608215027910.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt5804.3NA16178018NA36306340936027.7180.26
Canned Large Lima BeansLima beans, large, mature seeds, canned2101.8NA183903.63NA74022004533606.57710.23
Minerals in Top 100 Legumes with the highest Omega 3 content per 1 kg
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 3 per 1 kilogram.
Top 5 legumes with most amount of omega 3 per 1 kilogram are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate