Cold Pressed Flaxseed OilOil, flaxseed, cold pressed34343.05184.86000NANANA00.037
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed34343.116.75.400.13NANANANANA0.13
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Walnut OilOil, walnut34343.13.5318000NANANA00
Canola OilOil, canola34342.53.16.45000NANANA00
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol62.229.74.672.8614.309.833.73NANANA00.062
Oil, pam cooking spray, originalOil, pam cooking spray, original38301.92.725.6607.840NANANA00.098
Industrial Canola Oil for salads, woks and light fryingOil, industrial, canola for salads, woks and light frying34342.632.66.37000NANANA00
ENOVA Oil80% Diglycerides ENOVA Cooking and Salad Oil34341.572.5215.6NA0NANANANANA0
Refined Soybean OilRefined Soybean Vegetable Oil34345.182.417000NANANA00
Refined Industrial Soy OilRefined Industrial Soy Oil For Woks and Light Frying34345.22.3517.4000NANANA00
Wheat Germ OilOil, wheat germ34346.42.3418.6000NANANA00
Soybean OilSalad or Cooking Soybean Oil34345.32.317.3000NANANA00
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light FryingIndustrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying34342.62.176.08000NANANA00
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol43.6344.72.1717.700.130.13NANANA00
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular71.6284.362.0614.3013.512.54.44.72.861.70.62
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie150304.322.0415.30102.9NANANA0.30.45
Soybean LecithinOil, soybean lecithin39.339.35.9215.8000NANANA00
Mustard OilOil, mustard34343.9325.2NA0NANANANA00
Corn And Canola OilOil, corn and canola34342.721.977.9000NANANA00
Cholesterol-free Diet MayonnaiseMayonnaise, reduced-calorie or diet, cholesterol-free90304.161.915.706.043.8NANANA00.81
Tofu MayonnaiseMayonnaise made with Tofu9329.62.721.913.502.850.79NANANA1.025.54
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular12526.43.71.8611.601513.57.285.540.6600.51
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt65.429.33.71.81201010.43.54.42.5400.5
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 12917.31.41.54.97037.736.61620.201.40.75
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
Russian Salad DressingSalad dressing, russian dressing84.52221.471102715NANANA0.590.58
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Sesame Salad DressingRegular Sesame Seed Salad Dressing67.730.64.21.3515.705.825.63NANANA0.682.1
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat29419.62.451.358.16029.4271510.41.6801.15
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light190192.81.259.4403112.7NANANA01.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat13515.61.141.2404222.8NANANA2.030.78
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
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie132172.471.178.76035.734.3NANANA00.53
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
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic33.333.35.030.9918.7000NANANA00
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
Vinegar and Oil Home Recipe Salad DressingSalad dressing, home recipe, vinegar and oil6733.56.10.941501.671.67NANANA00
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
Home Recipe French Salad DressingSalad dressing, french, home recipe47.533.460.91501.6NANANANA00.048
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.23
High Oleic, High Stability Natreon Canola OilHigh Oleic (70%) Non Trans, High Stability Natreon Canola Vegetable Oil34342.20.884.92000NANANA00
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
Industrial High Oleic Canola OilOil, industrial, canola, high oleic33.333.32.260.84.46000NANANA00
Tomatoseed OilOil, tomatoseed34346.70.7817.2000NANANA00
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
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
Composite Household Vegetable ShorteningShortening, vegetable, household, composite34348.480.648.9000NANANA00
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
Oat OilOil, oat34346.660.6113.3000NANANA00
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Rice Bran OilOil, rice bran34346.70.5411.3000NANANA00
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.86
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
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic34345.040.4217.3000NANANA00
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.974
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
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Retail Corn OilAll Purpose Salad or Cooking Industrial and Retail Corn Oil33.333.34.30.3918000NANANA00
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
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
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Avocado OilOil, avocado34343.920.324.25NA0NANANANA00
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Olive OilSalad or Cooking Olive Oil34344.70.263.3000NANANA00
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Macronutrients in Top 100 Oils, Nuts & 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 oils, nuts & legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 oils, nuts & legumes with most amount of omega 3 per 300 calories are:
- Cold Pressed Flaxseed Oil
- Flaxseed Oil with added sliced flaxseed
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds