Menu
Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.762.4
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.132.05
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.31.95
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.61.9
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.93121.9
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.31.4
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.31.1
NattoNatto3080.95NA121632.17NA247103312.59.924.3781.04
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.41.03
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.351010.95
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.70.85
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.441000.77
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.17170.76
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.2990.76
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63610.57
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.70.51
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.70.4
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.60.39
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70.38
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.1110.35
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.60.35
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.60.34
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.23160.34
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.60.33
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.30.31
Fried Green PlantainsPlantains, green, fried5.670.26NA0.9582.20.27NA62.4683NA2.830.33510.3
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.27150.3
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.78170.28
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.60.25
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.60.25
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.4950.24
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.821100.24
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.2160.24
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.69210.23
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.30.23
Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.50.23
CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.231130.23
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.861000.22
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.921120.22
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.961010.19
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.7170.18
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.61220.18
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.911040.18
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.40.17
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.441100.16
Canned Blackberry JuiceBlackberry juice, canned170.16NA0.6829.8NANA171910.431.40.581290.16
Frozen BlueberriesBlueberries, frozen, unsweetened11.30.047NA0.267.10.21NA15.676.50.141.40.0991230.16
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.60.16
GuavasRaw Common Guavas25.50.33NA0.37310.21NA56.75910.852.830.331150.16
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.70.16
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.13490.16
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.9110.14
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.40.13
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.751250.13
Pickled Green OlivesCanned Pickled Green Olives73.70.17NA0.6915.6NANA5.6759.51.2822060.0571070.13
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.740.13
OkaraOkara1130.28NA1.84370.57NA853021512.80.791160.13
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.991130.12
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.11000.12
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.161130.12
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.651110.12
Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.351170.12
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.27920.12
JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.181040.11
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.421030.11
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.60.11
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.481210.11
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.171250.11
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.55920.1
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.381160.1
Strawberry GuavasRaw Strawberry Guavas29.8NANA0.3124NANA38.3414NA52.4NA1140.1

Minerals in Top 100 Fruits & Legumes with the highest Omega 3 content per 5 oz

In the above table you can find and compare the amount of minerals in all fruits & legumes , sorted by most amount of Omega 3 per 5 ounces.

Top 5 fruits & legumes with most amount of omega 3 per 5 ounces are:

  1. Soybeans roasted without salt
  2. Dry-roasted Soybeans
  3. Raw Full-fat Soy Flour
  4. Fried Tofu
  5. Fried Tofu, prepared with calcium sulfate