Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.2235
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
NattoNatto237263.771.741303011.6NANANA12.846
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.4
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA619
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.4
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441
TempehTempeh260286.60.6510.60207.03NANANA9.6453
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551
MisoMiso253152.61.026.2606415.7150013.632.3
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.7
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.25
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA36
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718
OkaraOkara65811.41.270.594.4080.5NANANANANA23
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant212163.850.464.27NA86.44610.310.525.26.783
Pickled Green OlivesCanned Pickled Green Olives3455370.324.2013.21.86NANANA11.43.55
Fried Green PlantainsPlantains, green, fried162195.970.353.8NA79.65.871.070.993.85.662.43
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA1627
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives61742.45.60.253.36034.60NANANA15.46
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910
Canned Blackberry JuiceBlackberry juice, canned13167.90.241.530103101NANANA1.33.95
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 12828.72.20.79309910235.334.232.63.856.54
Canned Small Ripe OlivesCanned Small Ripe Olives431479.8202.70260NANANA6.93.62
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.7
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.9
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.3
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened13518.91.10.511.8513.510210443.84217.48.17.43
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.94
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.1
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.2
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.312
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.4
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.8
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.52
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.7
Frozen LoganberriesLoganberries, frozen9092.80.10.541.06011870NANANA4814
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.7
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice23815.480.620.521015932.6NANANA9.525.95
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA5311
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
FigsRaw Figs6762.030.4100.970130110NANANA19.65.07
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD10003.61.050.190.9301151024322.53666.3
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin8933.750.610.190.90129104NANANA252.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.8
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.6
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.2
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.6710
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.16
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.6
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.9
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.55
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed3761.580.170.0190.750128NANANANANA7.56
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.52
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar6491.620.170.0190.750128110NANANA17.57.53
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20
Macronutrients in Top 100 Fruits & Legumes with the highest Omega 6 content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Omega 6 per 500 calories.
Top 5 fruits & legumes with most amount of omega 6 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus