Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0.340NA000NA0.340000.0240.04118
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed3.080.023NA0.125.130.048NA9.2310.6NA2.050.110.05516.7
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.913
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.611
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.75.44
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.874.17
Walnut OilOil, walnut00NA00NANA0000003.53
Canola OilOil, canola00NA000NA0000003.1
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol00.001NA0.0060NANA06.2212200.06821.52.86
Oil, pam cooking spray, originalOil, pam cooking spray, original00NA00NANA00022.300.0422.72
Industrial Canola Oil for salads, woks and light fryingOil, industrial, canola for salads, woks and light frying00NA000NA0000002.6
ENOVA Oil80% Diglycerides ENOVA Cooking and Salad OilNANANANANANANANANANA0NA02.52
Refined Soybean OilRefined Soybean Vegetable Oil00NA0.0070NANA0000002.4
Refined Industrial Soy OilRefined Industrial Soy Oil For Woks and Light Frying00NA0.0070NANA0000002.35
Wheat Germ OilOil, wheat germ00NA00NANA0000002.34
Soybean OilSalad or Cooking Soybean Oil00NA0.01700NA00000.00302.3
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light FryingIndustrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying00NA000NA0000002.17
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol3.050NA0.10.44NANA116.10.72120.0579.462.17
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular19.30.014NA0.2350.027NA1877.304730.086282.06
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie90.008NA0.230.03NA10.549.52.416110.061052.04
Soybean LecithinOil, soybean lecithin00NA000NA0000002
Mustard OilOil, mustard00NA000NA0000002
Corn And Canola OilOil, corn and canola00NA00NANA0000001.97
Cholesterol-free Diet MayonnaiseMayonnaise, reduced-calorie or diet, cholesterol-free00NA00NANA060.41.44660050.51.9
Tofu MayonnaiseMayonnaise made with Tofu49.40.0840.370.2548.40.37NA45.761.51.57200.3752.51.9
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular16.30.024NA0.336.250.039NA18.81052.512410.08879.31.86
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt15.70NA0.523.270.014NA12.443.8000.19241.8
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 140.21NA1.1210.30.14NA20.61382.0638.60.26701.5
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
Russian Salad DressingSalad dressing, russian dressing110.049NA0.518.450.053NA171461.359570.1932.61.47
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
Sesame Salad DressingRegular Sesame Seed Salad Dressing130NA0.410NANA251061.16770.06826.51.35
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat440.056NA0.7411.80.085NA35.32654.726210.182361.35
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.163341.26
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light9.50.028NA0.233.8NANA24.768.40.7615820.131351.25
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.271451.2
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat150.2224.50.99110.15NA21.61452.1611320.2773.41.2
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
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie14.50.013NA0.53120.094NA18.51042.110630.24781.17
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
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic00NA0.0170NANA00000.00300.99
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
Vinegar and Oil Home Recipe Salad DressingSalad dressing, home recipe, vinegar and oil00NA00NANA05.351.070.67031.70.94
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.70.92
Home Recipe French Salad DressingSalad dressing, french, home recipe2.85NANA0.0950NANA1.4311.40.76313011.50.9
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.740.89
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.440.89
High Oleic, High Stability Natreon Canola OilHigh Oleic (70%) Non Trans, High Stability Natreon Canola Vegetable OilNANANANANANANANANANA0NA00.88
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.50.88
Industrial High Oleic Canola OilOil, industrial, canola, high oleic00NA00NANA0000000.8
Tomatoseed OilOil, tomatoseed0NANA00NANA0000000.78
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
Composite Household Vegetable ShorteningShortening, vegetable, household, composite0.340NA0.02400NA0001.36000.64
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.88650.61
Oat OilOil, oat00NA000NA0000000.61
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
Rice Bran OilOil, rice bran0NANA0.0240NANA0000000.54
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.51060.51
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.5720.48
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.80.48
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.20.48
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.21310.44
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.470.43
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
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.530.43
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic00NA0.0170NANA00000.00300.42
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.470.42
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
Retail Corn OilAll Purpose Salad or Cooking Industrial and Retail Corn Oil00NA00NANA0000000.39
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.21370.38
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.80.38
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
Avocado OilOil, avocado00NA000NA0000000.32
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.50.32
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
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.31340.27
Olive OilSalad or Cooking Olive Oil0.340NA0.1900NA00.3400.68000.26
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.60.25
Minerals in Top 100 Oils, Nuts & 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 oils, nuts & legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 oils, nuts & legumes with most amount of omega 3 per 300 calories are:
- Cold Pressed Flaxseed Oil
- Flaxseed Oil with added sliced flaxseed
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds