Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.97
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.97
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.74
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.612
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.8
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.362
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.2
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28
NattoNatto47.45.20.750.352.6062.3NANANA2.569.2
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.6
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.65
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.2
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.212
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.3
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.2
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.4
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.47
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.6
MisoMiso50.53.040.520.21.250133.133.03002.736.46
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.76
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.53
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.36
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.06
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.13
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.83
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.83
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.88
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.72
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.6
OkaraOkara1322.280.250.120.88016NANANANANA4.63
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.16
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.3513
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.7
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.3
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.3
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.33
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.7
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.68
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.66
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.03
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.57
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.87
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.66
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.06
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.68
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.3
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.17
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.87
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.67
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.1
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.22
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.46
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.44
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.45
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.63
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.63
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.2
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.157
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.3
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.27
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.567
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.537
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.37
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.8
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.35
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.75
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.16
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.7
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.78
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
Macronutrients in Top 100 Cereals & Legumes with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 cereals & legumes with most amount of omega 3 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Raw Regular Tofu Prepared with Calcium Sulfate