Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.70.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.70.5
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.40.46
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.14490.46
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.051110.42
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.50.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.051430.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.950.39
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.420.36
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.14470.36
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.44260.35
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.40.35
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.180.32
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.79690.32
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.20.32
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.3990.31
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.20.31
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.90.3
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.170.29
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.140.22
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.60.22
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.061060.21
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.70.2
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.10.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.821000.19
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.40.19
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.60.16
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.70.15
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.68950.14
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.68950.14
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.221630.14
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.54620.14
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.70.13
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.70.13
TempehTempeh580.29NA1.4420.68NA13921504.70.59310.13
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.60.13
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.40.12
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.541360.12
OkaraOkara1050.26NA1.734.20.53NA7928014120.741070.12
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.911030.11
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.70.11
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.61570.11
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.50.11
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.940.1
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.55930.098
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.69440.096
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33730.094
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.50.089
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.170.084
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.530.084
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.230.082
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.85500.08
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.580.077
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.820.077
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.5590.077
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.30.075
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.30.075
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.33690.074
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.70.072
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.40.072
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.50.071
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.70.071
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.60.071
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.20.07
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.50.069
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.270.068
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.50.067
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.734001930.066
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.930.065
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.64410.064
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.70.064
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.30.063
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.77960.063
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.160.063
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.59830.063
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.59830.063
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.50.062
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.560.059
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.641340.055
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.60.052
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.240.052
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.40.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.40.05
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.660.049
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.50.049
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.30.045
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.70.045
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.40.045
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.50.044
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.60.042
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.30.041
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.60.039
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332100.038
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.40.037
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.10.036
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.40.033
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.381130.033
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.140.032
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.1600.032
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.350.032
Minerals in Top 100 Cereals & Legumes with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 cereals & legumes with most amount of omega 3 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Raw Regular Tofu Prepared with Calcium Sulfate