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
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
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 Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
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
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
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
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
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7
Macronutrients in Top 100 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 legumes , sorted by most amount of Omega 6 per 500 calories.
Top 5 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