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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8
OkaraOkara3956.830.760.352.63048.3NANANANANA14
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA12
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.4
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319

Macronutrients in Top 100 Legumes with the highest Omega 3 content per 300 kcal

In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Omega 3 per 300 calories.

Top 5 legumes with most amount of omega 3 per 300 calories are:

  1. Fried Tofu
  2. Fried Tofu, prepared with calcium sulfate
  3. Salted and Fermented Tofu
  4. Hard Tofu, prepared with nigari
  5. Raw Regular Tofu Prepared with Calcium Sulfate