Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.2561.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.2561.5
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.031811.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.431471.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.163341.26
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.271451.2
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.154291.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.841.16
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.251.1
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.41411.07
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.21.04
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.7421091.04
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.530.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.372070.96
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.570.95
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.872980.94
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.70.92
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.740.89
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.50.88
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.40.67
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.51550.67
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.23190.64
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.88650.61
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.270.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.472990.58
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.932590.56
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.80.48
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.21310.44
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.052860.43
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.052860.43
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.674890.42
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.61860.42
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.361580.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.531580.4
TempehTempeh1730.88NA4.21272.03NA4166440141.8930.39
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.21370.38
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.992470.37
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.64080.36
OkaraOkara3160.79NA5.131031.6NA2378414235.52.23220.35
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.733100.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.481790.34
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.831710.33
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.50.32
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.80.3
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.642790.29
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.061320.29
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.942200.28
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.31340.27
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.520.25
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.60.25
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.70.24
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.551490.24
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.70.23
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.470.23
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.51780.23
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.041870.23
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.751750.22
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.8642070.22
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.25110.21
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.341810.21
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.241750.21
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731790.21
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53110.21
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.550.21
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.50.21
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.80.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.51430.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.042800.2
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.80.19
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.931230.19
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.941370.19
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.71840.19
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.32890.19
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.470.19
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.82490.19
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.82490.19
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.4920.18
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.70.18
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.924030.16
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.751520.16
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.730.16
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.3100.15
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.981360.15
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.880.15
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.951840.15
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.920.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.481820.14
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.160.13
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.91670.13
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.851100.13
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.451600.12
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.33110.12
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.986300.11
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.20.11
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.350.11
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.35310.1
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.153400.1
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.40.096
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.31800.096
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.040.095
Minerals in Top 100 Cereals & Legumes with the highest Omega 3 content per 300 kcal
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 300 calories.
Top 5 cereals & legumes with most amount of omega 3 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Raw Regular Tofu Prepared with Calcium Sulfate