Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA2211
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.47
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.14114
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26425.33.11.549.80138.54.63.80.123.572.06
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed23023.53.161.531008.374.32.142.1603.571.55
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
Sprouted Radish SeedsRaw Sprouted Radish Seeds85.35.021.521.430.8107.14NANANANANA7.56
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.630
Sauteed Yellow OnionsOnions, yellow, sauteed24421.42.931.39.55NA15.6NA2.944.171.63.371.9
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.626
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.226
KaleRaw Kale69.52.960.350.750.5808.771.960.810.790.368.145.8
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.7
Boiled KaleBoiled and Drained Kale71.42.40.350.740.57010.52.40.831.070.57.945.83
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach67.51.730.310.74009.5310.180.40.427.347.96
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7
Boiled Green SoybeansBoiled and Drained Green Soybeans28012.71.470.75.27022NANANANA8.3324.5
Cooked Frozen KaleBoiled and Drained Frozen Kale71.42.40.310.670.51010.52.40.831.070.54.565.83
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715
Sprouted Pinto BeansRaw Sprouted Pinto Beans1231.80.220.660.38023NANANANANA10.4
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA14
Steamed Soybeans SproutsSteamed Sprouted Soybeans1618.831.220.594.40131.03NANANA1.617
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.714
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843
Chinese BroccoliRaw Chinese Broccoli51.61.50.230.540.1609.271.75NANANA5.162.4
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
Sprouted Navy BeansRaw Sprouted Navy Beans1331.40.170.520.29026NANANANANA12.2
Cooked Chinese BroccoliBroccoli, chinese, cooked43.71.430.220.510.1507.561.67NANANA4.962.26
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5
Frozen Potato PuffsFrozen Potato Puffs, Unprepared35317.32.80.465.76049.20.5600.320.264.563.83
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.7
Cooked Broccoli RaabBroccoli raab, cooked49.61.030.180.40.06206.21.230.480.460.35.567.6
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans65.51.150.160.380.2409.37NANANANANA9.6
Young BroadbeansRaw Young Broadbeans1431.20.270.380.24023.2NANANANA8.3311
Broccoli RaabRaw Broccoli Raab43.70.970.160.380.05805.660.750.340.20.225.366.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.4
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1230.990.280.360.24020NANANANA7.149.53
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.54
Canned SpinachCanned Spinach, Solids with Salt45.60.990.160.350.06506.750.79NANANA4.765.58
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.3
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.5
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842
PurslaneRaw Purslane39.70.710.120.350.2106.73NANANANANA4.03
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.61.370.140.350.4604.170.40.240.1603.777.9
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts71.40.990.20.340.160143.45NANANA5.165.06
ArugulaRaw Arugula49.61.30.170.340.2607.244.07NANANA3.185.1
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.2
Sprouted Kidney BeansRaw Sprouted Kidney Beans57.50.990.140.340.2108.14NANANANANA8.33
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.2
Boiled CauliflowerBoiled and Drained Cauliflower45.60.890.140.330.09908.164.13NANANA4.563.65
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.5
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.1
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.071114
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared5122890.35.06060.6NANANANA3.576.25
Spaghetti Winter SquashRaw Spaghetti Winter Squash61.51.130.230.30.18013.75.48NANANA2.981.27
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 43.70.910.20.290.1808.571.550.650.580.323.772.22
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.5
SpinachRaw Spinach45.60.770.130.270.05207.20.830.30.220.144.375.68
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.671818
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.6
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared81.40.810.170.270.12015.64.03NANANA7.547.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA1216
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved65.50.810.180.260.16NA145.162.71.650.816.753.93
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt41.70.810.180.260.1608.32.861.231.250.363.772.1
Hubbard Winter SquashRaw Hubbard Winter Squash79.40.990.20.260.16017.37.84NANANA7.743.97
Flower Clusters BroccoliRaw Flower Clusters Broccoli55.60.690.110.260.0750102.94NANANA4.565.9
Broccoli LeavesRaw Broccoli Leaves55.60.690.110.260.0750102.94NANANA4.565.9
Broccoli StalksRaw Broccoli Stalks55.60.690.110.260.075010.4NANANANANA5.9
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts83.30.770.160.260.12016.54.13NANANA8.147.22
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards71.40.810.120.250.120141.13NANANA5.565.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.4
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.97
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared57.50.670.10.250.073010.62.9NANANA5.956.07
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.9218
Canned Spinach with LiquidsCanned Spinach Solids and Liquids37.70.730.120.240.04605.80.65NANANA4.374.2
Tahitian TaroRaw Tahitian Taro87.31.920.390.240.55013.7NANANANANA5.54
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
Boiled BroccoliBoiled and Drained Broccoli69.50.810.160.240.1014.22.761.470.970.166.554.72
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Omega 3 content per 7 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 7 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of omega 3 per 7 ounces are:
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Raw Soybeans
- Raw Mungo Beans
- Raw Grape Leaves