Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.317
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed52850.66.183.0819.6026179.177.60.247.144.13
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.1
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
Sprouted Radish SeedsRaw Sprouted Radish Seeds171103.042.871.63014.3NANANANANA15
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.77
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.1852
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
KaleRaw Kale1395.90.711.51.15017.53.931.631.60.7116.311.6
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.4
Boiled KaleBoiled and Drained Kale1434.80.691.471.140214.81.672.140.991611.7
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1353.450.621.4700192.020.360.790.8314.716
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
Cooked Frozen KaleBoiled and Drained Frozen Kale1434.80.631.331.020214.81.672.140.999.1311.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
Sprouted Pinto BeansRaw Sprouted Pinto Beans2463.570.431.330.75046NANANANANA21
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA28
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.76
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA91
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.4
Cooked Chinese BroccoliBroccoli, chinese, cooked87.32.860.441.020.30153.33NANANA9.924.52
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
TempehTempeh76243100.9816030.310.7NANANA14.780.5
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585
Frozen Potato PuffsFrozen Potato Puffs, Unprepared70634.65.630.9211.50981.100.640.529.137.66
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Cooked Broccoli RaabBroccoli raab, cooked992.060.350.80.12012.42.460.950.910.61115.2
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1312.30.330.770.49018.7NANANANANA19
Young BroadbeansRaw Young Broadbeans2862.40.550.750.48046.4NANANANA16.722.2
Broccoli RaabRaw Broccoli Raab87.31.940.330.750.12011.31.50.670.40.4410.712.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.639
Boiled Young BroadbeansBoiled and Drained Young Broadbeans24620.560.720.48040NANANANA14.319
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Canned SpinachCanned Spinach, Solids with Salt9120.320.710.13013.51.6NANANA9.5311
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.437
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3
PurslaneRaw Purslane79.41.430.240.70.43013.5NANANANANA8.06
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds912.740.270.690.9308.330.790.480.3207.5416
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts14320.40.690.310286.9NANANA10.310
ArugulaRaw Arugula992.60.340.670.52014.58.14NANANA6.3510.2
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4
Sprouted Kidney BeansRaw Sprouted Kidney Beans11520.290.670.42016.3NANANANANA16.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4
Boiled CauliflowerBoiled and Drained Cauliflower911.80.280.660.2016.38.26NANANA9.137.3
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.23
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.7
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared102456180.6100121NANANANA7.1412.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash1232.260.460.590.36027.411NANANA5.952.54
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 87.31.830.410.580.350173.11.31.150.647.544.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.571
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.427
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1631.630.330.530.240318.06NANANA1515
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.2
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1311.630.370.520.33NA27.710.35.43.31.6313.57.86
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt83.31.630.370.520.32016.65.72.462.50.717.544.17
Hubbard Winter SquashRaw Hubbard Winter Squash15920.410.520.31034.515.7NANANA15.57.94
Flower Clusters BroccoliRaw Flower Clusters Broccoli1111.40.210.510.150205.87NANANA9.1312
Broccoli LeavesRaw Broccoli Leaves1111.40.210.510.150205.87NANANA9.1312
Broccoli StalksRaw Broccoli Stalks1111.40.210.510.15020.8NANANANANA12
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1671.550.320.510.230338.26NANANA16.314.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards1431.630.240.50.240282.26NANANA1111.8
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.76
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1151.350.210.50.15021.25.83NANANA1212
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.6
Canned Spinach with LiquidsCanned Spinach Solids and Liquids75.41.470.240.480.091011.61.3NANANA8.738.37
Tahitian TaroRaw Tahitian Taro1753.850.780.481.1027.4NANANANANA11
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779
Boiled BroccoliBoiled and Drained Broccoli1391.630.310.470.2028.55.52.941.940.32139.45
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Omega 3 per 14 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of omega 3 per 14 ounces are:
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Raw Soybeans
- Raw Mungo Beans
- Raw Grape Leaves