Cold Pressed Flaxseed OilOil, flaxseed, cold pressed56.656.55.08308.1000NANANA00.062
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed5756.45.1528900.22NANANANANA0.21
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6
Walnut OilOil, walnut56.656.65.155.930000NANANA00
Canola OilOil, canola56.656.64.175.1710.7000NANANA00
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol10449.57.84.7724016.46.22NANANA00.1
Oil, pam cooking spray, originalOil, pam cooking spray, original6349.73.174.549.440130NANANA00.16
Industrial Canola Oil for salads, woks and light fryingOil, industrial, canola for salads, woks and light frying56.656.64.44.310.6000NANANA00
ENOVA Oil80% Diglycerides ENOVA Cooking and Salad Oil56.656.62.64.226NA0NANANANANA0
Refined Soybean OilRefined Soybean Vegetable Oil56.656.68.633.9828.4000NANANA00
Refined Industrial Soy OilRefined Industrial Soy Oil For Woks and Light Frying56.656.68.683.929000NANANA00
Wheat Germ OilOil, wheat germ56.656.610.63.931000NANANA00
Soybean OilSalad or Cooking Soybean Oil56.656.68.853.8429000NANANA00
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light FryingIndustrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying56.656.64.33.610000NANANA00
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol72.756.57.843.629.500.220.22NANANA00
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular11946.67.273.4424022.420.87.347.834.772.861.04
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie250507.23.425.5016.84.85NANANA0.50.75
Soybean LecithinOil, soybean lecithin65.565.59.833.3726.3000NANANA00
Mustard OilOil, mustard56.656.66.553.348.67NA0NANANANA00
Corn And Canola OilOil, corn and canola56.656.64.543.2813000NANANA00
Cholesterol-free Diet MayonnaiseMayonnaise, reduced-calorie or diet, cholesterol-free150506.933.2260106.3NANANA01.35
Tofu MayonnaiseMayonnaise made with Tofu15549.44.543.1722.604.751.3NANANA1.79.24
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular208446.143.119.3025.322.4129.231.100.85
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt109496.1532001717.45.847.34.2400.84
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 215292.362.58.3063612733.702.361.24
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
Russian Salad DressingSalad dressing, russian dressing141373.372.4518.404525NANANA0.990.97
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7
Sesame Salad DressingRegular Sesame Seed Salad Dressing1135172.262609.79.4NANANA1.133.5
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat49032.74.12.2513.60494524.817.42.801.9
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light31631.64.72.115.705221NANANA02.06
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat225261.926.66070.338NANANA3.381.3
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
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie22028.64.121.9514.6059.557NANANA00.88
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4
NattoNatto237263.771.741303011.6NANANA12.846
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic55.655.68.41.6531000NANANA00
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260
Vinegar and Oil Home Recipe Salad DressingSalad dressing, home recipe, vinegar and oil11155.8101.5625.302.82.8NANANA00
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4
Home Recipe French Salad DressingSalad dressing, french, home recipe79.255.6101.52502.7NANANANA00.079
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.4
High Oleic, High Stability Natreon Canola OilHigh Oleic (70%) Non Trans, High Stability Natreon Canola Vegetable Oil56.656.63.71.478.2000NANANA00
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737
Industrial High Oleic Canola OilOil, industrial, canola, high oleic55.655.63.771.337.44000NANANA00
Tomatoseed OilOil, tomatoseed56.656.6111.328.7000NANANA00
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
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
Composite Household Vegetable ShorteningShortening, vegetable, household, composite56.656.5141.0715000NANANA00
MisoMiso253152.61.026.2606415.7150013.632.3
Oat OilOil, oat56.656.611122000NANANA00
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
Rice Bran OilOil, rice bran56.656.6110.919000NANANA00
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
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
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic56.656.68.40.728.8000NANANA00
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.7
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
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
TempehTempeh260286.60.6510.60207.03NANANA9.6453
Retail Corn OilAll Purpose Salad or Cooking Industrial and Retail Corn Oil55.655.67.20.6529.7000NANANA00
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
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
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Avocado OilOil, avocado56.656.66.540.547.1NA0NANANANA00
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6
Olive OilSalad or Cooking Olive Oil56.656.67.80.435.52000NANANA00
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
Macronutrients in Top 100 Oils, Nuts & Legumes with the highest Omega 3 content per 500 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 500 calories.
Top 5 oils, nuts & legumes with most amount of omega 3 per 500 calories are:
- Cold Pressed Flaxseed Oil
- Flaxseed Oil with added sliced flaxseed
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds