Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.873.36
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.62.86
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.22.73
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.951002.67
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.951002.67
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.7172.64
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.42
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.331461.7
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.791511.67
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven61.50.14NA2.533.70.69NA141244117340.83921.66
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.31.63
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil200.21NA1.4763.50.45NA2421397NA1531.251001.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed140.034NA0.93240.23NA45.6383NA41.70.31571.54
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.121641.53
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.41.5
NattoNatto4311.32NA172283.03NA345144717.51461091.46
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.861141.44
Sprouted Radish SeedsRaw Sprouted Radish Seeds1010.24NA1.787.30.52NA2241711.2121.11791.43
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.971.37
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.31411.32
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.421591.3
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.31241.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.11391.15
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.41411.07
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.24241.07
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.11391.06
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.171330.94
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes33.70.23NA1.0755.60.37NA1579840.9929.80.751110.88
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.321370.88
MisoMiso1130.83NA4.94951.7NA3164171473985.185.40.8
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.771780.75
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.961340.75
Boiled KaleBoiled and Drained Kale2980.13NA1.6749.61.08NA83.32861.831.80.541780.74
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach3040.32NA3.91631.42NA99599111920.971760.74
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.30.71
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.81360.7
Hash Brown PotatoesHome prepared Hash Brown Potatoes27.80.5801.169.50.49NA13911430.996790.93940.67
Cooked Frozen KaleBoiled and Drained Frozen Kale2980.13NA1.6749.61.08NA83.3286231.80.541780.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.651440.66
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.991610.66
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.61680.63
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.921510.59
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.061580.59
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.271320.57
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.30.55
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.24220.55
Chinese BroccoliRaw Chinese Broccoli2080.13NA1.1737.7NANA85.35442.78140.811840.54
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.20.53
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari5600.4NA4.0569.51.32NA22025825.87.942.121630.52
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.771570.52
Cooked Chinese BroccoliBroccoli, chinese, cooked1980.12NA1.135.70.52NA81.45182.58140.771860.51
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.50.5
TempehTempeh2201.1NA5.361612.58NA5288180182.261180.49
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)2200.31NA2.253.60.77NA18323817.7161.271730.49
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.60.48
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.50.47
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.521250.46
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.20.46
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.06200.44
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes39.70.48NA1.967.50.45NA1859392.485.31.11230.44
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant120.23NA1.2389.30.56NA85.310060.79120.48970.43
Fried Green PlantainsPlantains, green, fried7.940.36NA1.331150.37NA87.3957NA3.970.4671.60.43
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.20.42
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1230.37NA4.921470.9NA3636452.589.922.11250.42
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated27.80.1612.51.1533.70.25NA1675700.799190.61180.41
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.23390.41
Cooked Broccoli RaabBroccoli raab, cooked2340.15NA2.5253.60.75NA1636812.581111.071810.4
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.70.39
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans37.70.35NA1.7745.60.39NA75.43851.2140.871770.38
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.151610.38
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.531840.38
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.531110.37
Boiled Young BroadbeansBoiled and Drained Young Broadbeans35.70.12NA2.9861.50.52NA145383281.40.931660.36
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.30.35
Canned SpinachCanned Spinach, Solids with Salt2520.36NA4.561511.2NA87.36872.786390.911820.35
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.041270.35
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.371150.35
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.37220.35
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.341840.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.831840.35
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.16NA2.439.70.45NA1116292.9841.70.651760.34
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.931820.34
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.2221330.34
Sprouted Kidney BeansRaw Sprouted Kidney Beans33.70.32NA1.641.70.36NA73.43711.2120.791800.34
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.151540.34
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.121330.33
Boiled CauliflowerBoiled and Drained Cauliflower31.80.036NA0.64180.26NA63.52821.229.80.341850.33
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3990.42NA3.273.41.24NA24029419.6241.651650.33
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.50.33
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.8450.33
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.40.32
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.20.32
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt33.70.089NA0.9343.70.34NA45.67101.2160.31690.32
Sweetened Dried MangoMango, dried, sweetened00.6NA0.4639.720NA995544.173210.6330.32
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.321580.32
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.21400.31
Canned Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.31560.3
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.711020.3
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.381820.3
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 75.40.067NA2.125.80.32NA39.71910.793.970.41850.29
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Omega 3 per 7 ounces.
Top 5 fruits, legumes & vegetables with most amount of omega 3 per 7 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate