Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA6.72
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA1475.73
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.742785.47
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16315.34
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA5.34
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.371875.28
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA3.96
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.944313.4
Canned Grape LeavesGrape leaves, canned10440.251.4418170.54NA31004507.13863.35
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.730.465.351.170.46NA13106.3501.831353.3
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201013.27
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.110.212.72.91.44NANA010.706.6777.83.12
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5480.220.433.80.971.44NA7.940646012.3653.08
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed55.60.170.192.30.440.78NA7.94070305.5684.53.06
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA3.04
NattoNatto00.640.7500.850.52NA31.8051.600.04922.9
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.1902.88
Sprouted Radish SeedsRaw Sprouted Radish Seeds79.40.40.4111.32.91.13NA37701150NANA2.87
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA2.74
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA2.65
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.190.160.150.680.82NA7.94NA7.1402.785.72.6
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.22.37
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA2.3
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.32.14
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.922.14
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA2.1
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3.971.670.754.374.720.67NA504047.60NANA1.87
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.530.139.22.280.94NA63.5026.608.7721.77
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA1.77
MisoMiso160.390.923.61.340.79NA75.40.32000.041161.6
KaleRaw Kale9570.451.384.71.470.58NA246037102.615461.5
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA1.5
Boiled KaleBoiled and Drained Kale5790.250.561.80.670.25NA258070.606.416611.47
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach23930.310.71.740.30.54NA48008.7301421461.47
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.21.42
Boiled Green SoybeansBoiled and Drained Green Soybeans31.81.030.624.960.510.24NA441067.50NANA1.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.680.139.143.541.87NA63.5051.600.0414.71.34
Cooked Frozen KaleBoiled and Drained Frozen Kale5790.250.561.80.670.25NA258070.606.416611.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.71.33
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.910.699.052.940.68NA4680860NANA1.33
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.531.27
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans01.50.9353.40.79NA421068.70NANA1.2
Steamed Soybeans SproutsSteamed Sprouted Soybeans7.940.810.214.332.950.42NA31803300.832801.17
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA1.14
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.41.1
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.21.1
Chinese BroccoliRaw Chinese Broccoli3410.40.611.82NA0.29NA4130117023541.08
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA1.05
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04111.04
Sprouted Navy BeansRaw Sprouted Navy Beans01.550.854.843.270.76NA524074.60NANA1.03
Cooked Chinese BroccoliBroccoli, chinese, cooked3250.380.581.730.630.28NA393011201.93371.02
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA0.99
TempehTempeh00.311.4210.51.10.85NA950.32001.676.60.98
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.940.98
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA0.95
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.20.94
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.730.247.22.30.77NA67.5027.400.449.920.92
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA0.92
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.60.88
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes35.70.210.545.752.91.5NA47.6041.30NANA0.88
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant2620.280.0793.322.41.15NANANANANA4.371260.87
Fried Green PlantainsPlantains, green, fried2380.190.43.251.541.05NA59.5NA13.5NANANA0.85
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.87240.85
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73140.84
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.270.155.751.270.48NA9101601.0314.70.82
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04180.82
Cooked Broccoli RaabBroccoli raab, cooked9010.670.5681.780.87NA282014701010160.8
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.55200.79
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans01.441.1121.50.37NA18701410NANA0.77
Young BroadbeansRaw Young Broadbeans71.40.670.445.950.340.15NA38101310NANA0.75
Broccoli RaabRaw Broccoli Raab5200.640.514.851.280.68NA32908006.438890.75
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA0.74
Boiled Young BroadbeansBoiled and Drained Young Broadbeans55.60.510.364.760.260.12NA230078.60NANA0.72
Dried LitchisLitchis, dried00.042.2612.3NA0.36NA47.6072601.236.350.71
Canned SpinachCanned Spinach, Solids with Salt19450.0640.551.540.190.4NA389056.807.718320.71
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.40.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA1.10.432.51.020.77NA13502.780NANA0.7
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.20.7
PurslaneRaw PurslaneNA0.190.441.90.140.29NA47.6083.30NANA0.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds31.80.30.51.92.230.13NA143032.500.0791210.69
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts1550.420.322.410.71NA238024601.75570.69
ArugulaRaw Arugula4720.170.341.21.730.29NA385059.501.74310.67
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.30.67
Sprouted Kidney BeansRaw Sprouted Kidney Beans01.470.9911.61.460.34NA23401540NANA0.67
Canned Refried BeansRefried beans, canned, traditional style00.30.311.460.750.41NA43.702400.368.330.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.30.67
Boiled CauliflowerBoiled and Drained Cauliflower3.970.170.211.6320.69NA175017600.2854.80.66
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.530.66
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.20.66
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA0.65
Sweetened Dried BlueberriesBlueberries, dried, sweetened27.80.370.54.6NA0.6NA47.609409.332360.65
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.48630.65
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt13300.290.192.21.770.68NA63.5037.700.796.350.64
Sweetened Dried MangoMango, dried, sweetened2660.250.347.94NA1.33NA270016801652.40.64
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA0.63
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA0.63
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.940.61
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.40.312.750.950.52NA191018.30NANA0.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash240.150.0713.771.430.4NA47.608.3300.523.570.59
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 71.40.0640.180.820.790.12NA11101100.121540.58
Vitamins in Top 100 Fruits, Legumes & Vegetables with the highest Omega 3 content per 14 oz
In the above table you can find and compare the amount of vitamins in all fruits, legumes & vegetables , sorted by most amount of Omega 3 per 14 ounces.
Top 5 fruits, legumes & vegetables with most amount of omega 3 per 14 ounces are:
- Soybeans roasted without salt
- Dry-roasted Soybeans
- Raw Full-fat Soy Flour
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate