Cold Pressed Flaxseed OilOil, flaxseed, cold pressed11.311.316.041.62000NANANA00.012
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed11.411.31.035.571.800.044NANANANANA0.042
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.33
Walnut OilOil, walnut11.311.31.031.186000NANANA00
Canola OilOil, canola11.311.30.831.032.15000NANANA00
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol20.79.91.560.954.7703.281.24NANANA00.021
Oil, pam cooking spray, originalOil, pam cooking spray, original12.69.940.630.911.902.60NANANA00.033
Industrial Canola Oil for salads, woks and light fryingOil, industrial, canola for salads, woks and light frying11.311.30.880.862.12000NANANA00
ENOVA Oil80% Diglycerides ENOVA Cooking and Salad Oil11.311.30.520.845.2NA0NANANANANA0
Refined Soybean OilRefined Soybean Vegetable Oil11.311.31.730.85.7000NANANA00
Refined Industrial Soy OilRefined Industrial Soy Oil For Woks and Light Frying11.311.31.740.785.8000NANANA00
Wheat Germ OilOil, wheat germ11.311.32.130.786.2000NANANA00
Soybean OilSalad or Cooking Soybean Oil11.311.31.770.775.76000NANANA00
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light FryingIndustrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying11.311.30.860.722.03000NANANA00
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol14.511.31.570.725.900.0440.044NANANA00
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular249.321.450.694.804.54.161.471.570.950.570.21
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie50101.440.685.103.350.97NANANA0.10.15
Soybean LecithinOil, soybean lecithin13131.970.675.27000NANANA00
Mustard OilOil, mustard11.311.31.30.671.73NA0NANANANA00
Corn And Canola OilOil, corn and canola11.311.30.910.662.64000NANANA00
Cholesterol-free Diet MayonnaiseMayonnaise, reduced-calorie or diet, cholesterol-free30101.40.645.2021.26NANANA00.27
Tofu MayonnaiseMayonnaise made with Tofu319.870.910.634.500.950.26NANANA0.341.85
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular41.78.81.230.623.8505.054.52.431.850.2200.17
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt21.89.761.230.6403.43.471.171.460.8500.17
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 435.780.470.51.66012.612.25.366.7400.470.25
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
Russian Salad DressingSalad dressing, russian dressing287.370.670.493.7095NANANA0.20.19
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
Sesame Salad DressingRegular Sesame Seed Salad Dressing22.610.21.40.455.2401.941.88NANANA0.230.7
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat986.550.820.452.7209.894.953.470.5600.38
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.6
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light63.36.330.940.423.15010.44.22NANANA00.41
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.612
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat455.20.380.41.330147.6NANANA0.680.26
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
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie445.730.820.392.9201211.4NANANA00.18
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
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic11111.680.336.2000NANANA00
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
Vinegar and Oil Home Recipe Salad DressingSalad dressing, home recipe, vinegar and oil22.3112.030.315.0600.560.56NANANA00
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.3
Home Recipe French Salad DressingSalad dressing, french, home recipe161120.35.0200.54NANANANA00.016
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.2
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.08
High Oleic, High Stability Natreon Canola OilHigh Oleic (70%) Non Trans, High Stability Natreon Canola Vegetable Oil11.311.30.740.291.64000NANANA00
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.4
Industrial High Oleic Canola OilOil, industrial, canola, high oleic11110.750.271.5000NANANA00
Tomatoseed OilOil, tomatoseed11.311.32.230.265.75000NANANA00
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
Composite Household Vegetable ShorteningShortening, vegetable, household, composite11.311.32.830.212.97000NANANA00
MisoMiso50.53.040.520.21.250133.133.03002.736.46
Oat OilOil, oat11.311.32.20.24.42000NANANA00
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
Rice Bran OilOil, rice bran11.311.32.230.183.78000NANANA00
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.94
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.36
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.3
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
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic11.311.31.70.145.76000NANANA00
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.34
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
Retail Corn OilAll Purpose Salad or Cooking Industrial and Retail Corn Oil11111.440.135.95000NANANA00
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.88
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
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
Avocado OilOil, avocado11.311.31.30.111.4NA0NANANANA00
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
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
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.3
Olive OilSalad or Cooking Olive Oil11.311.31.560.0861.1000NANANA00
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Macronutrients in Top 100 Oils, Nuts & 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 oils, nuts & legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 oils, nuts & legumes with most amount of omega 3 per 100 calories are:
- Cold Pressed Flaxseed Oil
- Flaxseed Oil with added sliced flaxseed
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds