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
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.61.9
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.93121.9
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.31.4
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.951041.2
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.571081.2
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven440.1NA1.77240.49NA1011747.945240.665.71.2
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.631.17
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil140.15NA1.0545.40.32NA173998NA1090.8971.71.1
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed9.920.024NA0.67170.16NA32.6274NA29.80.211121.1
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed11.30.024NA0.4311.30.088NA21.31900.85240.0851171.1
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
Sprouted Radish SeedsRaw Sprouted Radish Seeds72.30.17NA1.262.40.37NA1601220.858.50.791281.02
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.830.98
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.351010.95
Sauteed Yellow OnionsOnions, yellow, sauteed28.30.024NA0.3812.80.14NA46.8189NA170.31130.94
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.70.85
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.23990.82
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.98950.67
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes240.16NA0.7739.70.26NA1127030.7121.30.5479.30.63
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.66980.63
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63610.57
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.551270.54
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.4960.53
Boiled KaleBoiled and Drained Kale2130.095NA1.235.40.77NA59.52041.2822.70.381270.53
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2170.23NA2.781161NA714287.81370.691260.53
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.70.51
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.3970.5
Hash Brown PotatoesHome prepared Hash Brown Potatoes200.4200.7849.60.35NA998160.714850.67670.48
Cooked Frozen KaleBoiled and Drained Frozen Kale2130.095NA1.235.40.77NA59.52041.422.70.381270.48
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.181030.47
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.711150.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.131200.45
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.371080.42
Steamed Soybeans SproutsSteamed Sprouted Soybeans83.60.47NA1.86851NA1915030.85141.471130.42
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.91940.41
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
Chinese BroccoliRaw Chinese Broccoli1490.091NA0.8427NANA6138829.920.581310.38
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70.38
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.51170.37
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.261120.37
Cooked Chinese BroccoliBroccoli, chinese, cooked1420.086NA0.7925.50.37NA583701.849.920.551330.37
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.1110.35
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.60.35
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.911240.35
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.60.34
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.23160.34
Frozen Potato PuffsFrozen Potato Puffs, Unprepared18.40.11NA0.6722.70.16NA913500.436070.37890.33
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.60.33
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.30.31
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28.30.34NA1.36480.32NA1326701.7610.78880.31
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant8.50.16NA0.8863.80.4NA617190.578.50.3469.50.31
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
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.30.3
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated200.118.930.82240.18NA1194070.576560.4384.60.29
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.993943280.29
Cooked Broccoli RaabBroccoli raab, cooked1670.11NA1.838.30.54NA1164861.8479.40.771300.28
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.78170.28
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans270.25NA1.2632.60.28NA542750.859.920.621270.27
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.821150.27
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.11310.27
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.1790.26
Boiled Young BroadbeansBoiled and Drained Young Broadbeans25.50.085NA2.13440.37NA1032741.4580.671190.26
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.60.25
Canned SpinachCanned Spinach, Solids with Salt1800.26NA3.261080.85NA62.449024560.651300.25
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.46900.25
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.20.25
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.60.25
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.241320.25
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.40.22NA1.3638.30.27NA991120.858.51.31320.25
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.12NA1.728.30.32NA79.44492.1329.80.471260.25
ArugulaRaw Arugula2270.11NA2.0766.60.46NA73.75230.4338.30.671300.24
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.4950.24
Sprouted Kidney BeansRaw Sprouted Kidney Beans240.23NA1.1529.80.26NA52.42650.858.50.571290.24
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.821100.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.5950.24
Boiled CauliflowerBoiled and Drained Cauliflower22.70.026NA0.4512.80.19NA45.42010.8521.30.241320.24
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.181180.24
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.2160.24
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.1612320.23
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
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt240.064NA0.67310.24NA32.65070.8511.30.211210.23
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared65.20.1781.3200.42NA69.52693.43490.5172.60.21
Spaghetti Winter SquashRaw Spaghetti Winter Squash32.60.052NA0.44170.18NA171530.43240.271300.21
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 540.048NA1.518.40.23NA28.31360.572.830.281320.21
Minerals in Top 100 Legumes, Vegetables & Fruits with the highest Omega 3 content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes, vegetables & fruits , sorted by most amount of Omega 3 per 5 ounces.
Top 5 legumes, vegetables & fruits with most amount of omega 3 per 5 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate