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
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
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.31411.32
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
MisoMiso1130.83NA4.94951.7NA3164171473985.185.40.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.30.71
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.651440.66
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.61680.63
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
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
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
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.20.46
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.06200.44
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
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.70.39
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.041270.35
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.37220.35
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.2221330.34
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
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
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.20.32
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.941250.27
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.741410.27
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.471370.26
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.16240.26
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.161250.25
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.11180.24
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.11550.23
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.11550.23
Tofu YogurtTofu yogurt2340.15NA2.179.4NANA75.49325.869.50.621540.23
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.40.22
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.40.22
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.70.22
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.221300.21
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.20.2
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1030.54NA4.561291.1NA32710082.783.971.91210.19
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.6200.19
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.861330.19
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.261280.18
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.830.18
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.171370.18
OkaraOkara1590.4NA2.5851.60.8NA11942321181.11620.18
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.141370.17
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.41580.17
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.531400.17
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.751370.17
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.561390.16
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.911550.16
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.781440.15
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.260.15
Chocolate SoymilkUnfortified Chocolate Soymilk49.60.41NA0.9529.8NANA1012849.531050.671700.15
SoymilkSoymilk Unfortified49.60.25NA1.2749.60.44NA1032349.531010.241750.15
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.161290.15
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.31390.14
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.741250.14
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.51300.13
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.071500.11
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.071500.11
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.221390.11
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.671540.11
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.91380.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.041330.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.231550.1
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.80.091
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.041190.085
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.080.077
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.880.075
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.521380.073
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.251320.071
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.171330.071
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.48210.069
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.731410.058
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.9721380.056
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.3180.054
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.60.052
Canned Large Lima BeansLima beans, large, mature seeds, canned41.70.36NA3.677.40.72NA1474378.936671.31530.046
Minerals in Top 100 Legumes with the highest Omega 3 content per 7 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by most amount of Omega 3 per 7 ounces.
Top 5 legumes 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