Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.857.7
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.636.55
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.032296.1
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.032296.1
NattoNatto9843.03NA395226.93NA78933074031.813.72503.33
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.532603.3
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.22842.7
MisoMiso2591.9NA11.32183.9NA72195331.81691011.61951.84
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.763291.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.93021.3
TempehTempeh5032.54NA12.23675.9NA120718690415.172711.12
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.82860.96
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.672890.8
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.543040.77
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.633530.77
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.853040.76
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.773200.72
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.953570.69
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.452860.62
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.263220.61
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.363120.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.942870.57
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.122700.54
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.543550.54
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.543550.54
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.43520.53
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.81570.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.12980.48
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.352780.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.533050.43
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.172930.41
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.750.41
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.683140.41
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.93120.4
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.183610.39
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.53200.39
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.0743130.38
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.853180.38
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.13540.37
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.353290.35
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.170.35
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.942940.34
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.953170.33
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.262860.31
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.452980.31
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.453430.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.453430.26
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.13180.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.83520.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.33170.24
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.673050.24
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.83540.23
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.942730.2
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.030.18
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.580.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.763160.17
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.863030.16
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.683030.16
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.543150.13
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.20.12
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.953500.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.63240.054
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.83300.041
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.13110.041
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.83640.032
Minerals in Top 70 Cooked Legumes with the highest Omega 3 content per 1 lb
In the above table you can find and compare the amount of minerals in cooked legumes , sorted by most amount of Omega 3 per 1 pound.
Top 5 cooked legumes with most amount of omega 3 per 1 pound are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Natto