Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.7
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.7
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.714
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.4
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.911
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7
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
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA12
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719
Macronutrients in Top 100 Legumes with the highest Omega 6 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 6 per 300 calories.
Top 5 legumes with most amount of omega 6 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus