Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.7942.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.7942.5
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.081.8
NattoNatto5141.6NA20.42733.62NA41217272116.67.21301.74
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.341821.74
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.891.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.953451.6
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.041211.53
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.52581.1
MisoMiso1441.06NA6.31212.17NA40253017.794146.461091.02
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.14980.97
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.224320.94
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.72190.74
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.44770.72
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.44770.72
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.683100.69
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.942640.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.22640.66
TempehTempeh2891.46NA7.032113.4NA6931073023.42.971550.65
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.682280.63
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.654120.62
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.555170.56
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.82990.56
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.062850.55
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.744650.49
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.432200.48
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.842230.44
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.242490.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.522960.38
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.43120.38
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.582920.37
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.673460.37
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.563020.36
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.732920.36
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.22380.33
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.064670.33
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.222050.32
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.92290.32
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.853070.32
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.834810.31
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.974160.31
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.974160.31
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.031530.31
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.922530.26
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.962270.25
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.93070.25
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.133030.23
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.081830.21
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.12660.21
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.25520.17
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.473000.16
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.14880.15
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.661840.13
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.142420.13
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.272400.13
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.242940.12
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.50.07
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.970.066
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.63250.055
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.375660.049
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.5243460.043
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.72830.037
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.30.033
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.20.032
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.540.022
Minerals in Top 70 Cooked Legumes with the highest Omega 3 content per 500 kcal
In the above table you can find and compare the amount of minerals in cooked legumes , sorted by most amount of Omega 3 per 500 calories.
Top 5 cooked legumes with most amount of omega 3 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Soybeans roasted without salt
- Natto
- Boiled Soybeans no Salt