Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.94
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.05
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.5
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed189182.21.1709.36.073.272.70.0852.551.47
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed16416.82.251.17.27063.081.531.5502.551.1
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7
Sprouted Radish SeedsRaw Sprouted Radish Seeds613.61.11.020.5805.1NANANANANA5.4
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.5
Sauteed Yellow OnionsOnions, yellow, sauteed17415.32.10.946.8NA11NA2.12.981.152.41.35
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.6
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.6
KaleRaw Kale49.62.10.250.540.4106.271.40.580.570.265.84.14
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.4
Boiled KaleBoiled and Drained Kale511.70.250.530.4107.51.70.60.770.355.674.17
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach481.230.220.53006.80.720.130.280.35.245.7
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.532
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.5
Cooked Frozen KaleBoiled and Drained Frozen Kale511.70.220.480.3707.51.70.60.770.353.264.17
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans881.280.150.470.27016.4NANANANANA7.44
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA10
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.1312
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.310
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.4
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.6
Chinese BroccoliRaw Chinese Broccoli371.080.160.380.1106.61.25NANANA3.71.7
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.7
Cooked Chinese BroccoliBroccoli, chinese, cooked311.020.160.370.1105.41.2NANANA3.541.6
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.334
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.6
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.4
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25212.320.334.10350.400.230.183.262.74
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.330
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.7
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.631
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.713
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA3411
Cooked Broccoli RaabBroccoli raab, cooked35.40.740.130.280.04404.420.880.340.330.213.975.43
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans46.80.820.120.270.1706.7NANANANANA6.85
Young BroadbeansRaw Young Broadbeans1020.850.20.270.17016.6NANANANA5.957.94
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.5
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.0814
Boiled Young BroadbeansBoiled and Drained Young Broadbeans880.710.20.260.17014.3NANANANA5.16.8
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.4
Canned SpinachCanned Spinach, Solids with Salt32.60.710.110.250.04704.80.57NANANA3.44
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.6513
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA2230
PurslaneRaw Purslane28.30.510.0860.250.1504.8NANANANANA2.88
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds32.60.980.0980.250.3302.980.280.170.1102.75.66
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts510.710.140.250.110102.47NANANA3.73.6
ArugulaRaw Arugula35.40.940.120.240.1805.172.9NANANA2.273.66
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.3
Sprouted Kidney BeansRaw Sprouted Kidney Beans410.710.10.240.1505.8NANANANANA5.95
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.3
Boiled CauliflowerBoiled and Drained Cauliflower32.60.640.0990.240.07105.832.95NANANA3.262.6
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.533
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.617
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.23
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.9
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared366206.430.213.6043.3NANANANA2.554.47
Spaghetti Winter SquashRaw Spaghetti Winter Squash440.810.170.210.1309.83.9NANANA2.130.91
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 310.650.150.210.1306.121.10.470.410.232.71.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.4
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.05
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.8
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.7
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared580.580.120.190.0860112.88NANANA5.45.36
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.9722
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.5
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved46.80.580.130.190.12NA9.93.71.931.180.584.82.8
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt29.80.580.130.190.1105.942.040.880.890.262.71.5
Hubbard Winter SquashRaw Hubbard Winter Squash56.70.710.150.190.11012.35.6NANANA5.532.83
Flower Clusters BroccoliRaw Flower Clusters Broccoli39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli LeavesRaw Broccoli Leaves39.70.50.0770.180.05407.172.1NANANA3.264.22
Broccoli StalksRaw Broccoli Stalks39.70.50.0770.180.05407.43NANANANANA4.22
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts59.50.550.110.180.084011.82.95NANANA5.85.16
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.2
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards510.580.0850.180.0850100.81NANANA3.974.2
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.7
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.7
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.83
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared410.480.0740.180.05207.62.1NANANA4.254.34
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.7
Canned Spinach with LiquidsCanned Spinach Solids and Liquids270.520.0850.170.03304.140.47NANANA3.13
Tahitian TaroRaw Tahitian Taro62.41.370.280.170.409.8NANANANANA3.95
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2
Boiled BroccoliBoiled and Drained Broccoli49.60.580.110.170.0720101.971.050.690.114.683.37
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Omega 3 content per 5 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Omega 3 per 5 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of omega 3 per 5 ounces are:
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Raw Soybeans
- Raw Mungo Beans
- Raw Grape Leaves