Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.671.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA1.5
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA1.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA1.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.471.26
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA1.2
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.841.2
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA1.1
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.141.07
NattoNatto00.230.2700.310.18NA11.4018.500.014331.04
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.51.04
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.70.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.70.96
Soy FlourRaw Full-fat Soy Flour4.150.40.831.10.32NA2380001.3548.40.95
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036100.94
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95290.92
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.60.89
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA0.88
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA0.67
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA0.67
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.230.64
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.40.61
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.60.58
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.370.56
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.230.48
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.30.44
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.70.43
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.70.43
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.70.42
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA0.42
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071200.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071200.4
TempehTempeh00.120.564.130.430.34NA37.50.13000.63300.39
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.30.38
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.99110.37
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.30.36
OkaraOkara00.0790.0790.390.350.45NA103000NANA0.35
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA0.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA0.34
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.074140.33
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1950.32
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.60.29
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.340.29
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA0.27
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2170.25
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.930.24
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.50.24
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA0.23
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA0.23
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.70.23
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA0.22
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.30.22
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA0.21
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.40.21
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA0.21
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA0.21
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA0.21
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.840.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA0.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA0.2
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1850.19
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.450.19
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA0.19
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.90.19
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.074150.19
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.30.19
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.60.19
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.60.19
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.70.18
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.460.18
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000000.16
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.60.16
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.960.16
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.050.15
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.550.15
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.630.15
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.20.14
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.099130.13
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.10.13
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA0.12
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.30.12
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA0.1
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA65000000.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.40.096
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.260.095
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA0.087
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.050.087
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.330.084
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.140.081
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.30.079
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.40.078
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.340.078
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.70.071
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.280.042
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.90.04
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.250.04
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.90.033
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA0.031
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA0.03
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.70.026
Vitamins in Top 100 Legumes with the highest Omega 3 content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 legumes with most amount of omega 3 per 300 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