Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.3175
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.7196
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.5172
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.4
SoybeansRaw Soybeans202390136.0345013733.2NANANA42166
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA83114
French BeansRaw French Beans15569.1613.4720291NANANANA11485.3
NattoNatto957507.23.3325057.522NANANA24.588
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.5
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.3
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.7
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.4101
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.5
MisoMiso89827.34.651.8411.201152827.20024.558
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA69102
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.632
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA113107
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.398
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA104
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.3
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA49108
TempehTempeh8714911.51.1218.4034.712.2NANANA16.892
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.5
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA112104
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.397
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA11396
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.695
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant1070348.240.999.15NA185992222.55414.56.44
Fried Green PlantainsPlantains, green, fried140253.616.70.9810.7NA22316.532.7710.7166.8
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA9299
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.5
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA48107
Dried LitchisLitchis, dried12565.441.220.810.830321300NANANA2117.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.3
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.396
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.3
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.141
White BeansRaw White Beans15103.860.990.750.902739.57NANANA69106
Sweetened Dried BlueberriesBlueberries, dried, sweetened143811.30.910.745.160363306NANANA3411.3
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.2101105
Sweetened Dried MangoMango, dried, sweetened14475.351.30.730.280356301NANANA1111
CherimoyaRaw Cherimoya3403.11.060.720.13080.358.428.527313.67.12
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.7
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.544141
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.237
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA9394
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.7
RaspberriesRaw Raspberries2362.950.0860.571.130542010.78.440.9129.55.44
AvocadosRaw Avocados72666.59.640.577.6038.730.541.680.2730.49.07
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.890
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA2121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA2121
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.9116
Canned Blackberry JuiceBlackberry juice, canned1722.720.0820.521.04035.435NANANA0.451.36
Frozen BlueberriesBlueberries, frozen, unsweetened2312.90.240.510.76055.238.3NANANA12.21.9
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA49102
GuavasRaw Common Guavas3084.31.230.511.306540.5NANANA24.511.6
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.5112
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.540
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.393
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA2441
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA8697
BlackberriesRaw Blackberries1952.220.0640.430.84043.6221110.50.32246.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA48
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 15103.30.660.420.460365305NANANA11.35.67
Pickled Green OlivesCanned Pickled Green Olives65869.59.20.425.5017.42.45NANANA154.67
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.4
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.4112
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.4
OkaraOkara3457.850.880.43.02055.5NANANANANA16
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.6
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.5
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA2334
ElderberriesRaw Elderberries3312.270.10.390.73083.5NANANANA31.83
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.535
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.7
Frozen BlackberriesBlackberries, frozen, unsweetened2901.950.0680.370.7407148.4NANANA22.75.35
Mamey SapoteRaw Mamey Sapote5622.10.770.370.0501469134.736.318.624.56.58
JackfruitRaw Jackfruit4312.90.880.360.068010586.541.7431.96.87.8
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.3109
Blueberries, canned, light syrup, drainedBlueberries, canned, light syrup, drained3991.80.130.340.5201037938.2391.8611.84.7
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.3
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.7215
HummusHome Prepared Hummus803395.180.349.230911.22NANANA1822
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.4
Black CurrantsRaw European Black Currants2861.860.150.330.49069.8NANANANANA6.35
Strawberry GuavasRaw Strawberry Guavas3132.720.780.320.83078.7NANANANA24.52.63
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.644
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 3 content per 1 lb
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Omega 3 per 1 pound.
Top 5 fruits & legumes with most amount of omega 3 per 1 pound are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate