Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0000NA0NA00000.163.1618
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseedNANANANANANANANANANANA0.241.1316.7
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.413
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA11
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.25.44
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.244.17
Walnut OilOil, walnut000000NA00000.145.13.53
Canola OilOil, canola000000NA00005.93243.1
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol000000NA00003.126.32.86
Oil, pam cooking spray, originalOil, pam cooking spray, original0000NA0NA0000002.72
Industrial Canola Oil for salads, woks and light fryingOil, industrial, canola for salads, woks and light frying000000NA000NA5.93242.6
ENOVA Oil80% Diglycerides ENOVA Cooking and Salad OilNANANANANANANANANANANA7.34NA2.52
Refined Soybean OilRefined Soybean Vegetable Oil000000NA000NA2.7862.42.4
Refined Industrial Soy OilRefined Industrial Soy Oil For Woks and Light Frying000000NA000NA2.7862.42.35
Wheat Germ OilOil, wheat germ000000NA000050.78.42.34
Soybean OilSalad or Cooking Soybean Oil000000NA00002.7862.42.3
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light FryingIndustrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying000000NA000NA5.841.42.17
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol00.0040.0260.004NA0.004NA00005.1410.82.17
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular16.50.0270.0450.17NA0.031NA00.1003.58872.06
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie00.0150.0150.0300.045NA4.50.110.600.8918.82.04
Soybean LecithinOil, soybean lecithin000000NA00003.272.32
Mustard OilOil, mustard000000NA000NANANA2
Corn And Canola OilOil, corn and canola0000NA0NA00005.0414.31.97
Cholesterol-free Diet MayonnaiseMayonnaise, reduced-calorie or diet, cholesterol-free0000NA0NA00005.822.31.9
Tofu MayonnaiseMayonnaise made with Tofu1.860.0470.0370.0840.120.019NA7.450002.2449.81.9
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular2.50.02500.1600.08NA000.502.74701.86
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt150.0120.0350.1200NA000NA2.779.31.8
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 34.80.0310.0670.60.0330.071NA2.5800NA3.76.21.5
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
Russian Salad DressingSalad dressing, russian dressing24.50.0250.0390.50.340.082NA4.2305.0702.845.41.47
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
Sesame Salad DressingRegular Sesame Seed Salad Dressing1.3500000NA00003.4381.35
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat2.940.0350.0240.2800.16NA8.8200012.636.81.35
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.471.26
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light3.80.0190.0570.008NA0.017NA11.40.076001.37371.25
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA1.2
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat36.50.0320.070.6300.074NA2.706.501.35241.2
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
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie13.20000.0340NA2.640003.786.341.17
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
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic0000NA0NA00002.7361.30.99
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
Vinegar and Oil Home Recipe Salad DressingSalad dressing, home recipe, vinegar and oil000000NA00003.1660.94
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.95290.92
Home Recipe French Salad DressingSalad dressing, french, home recipe12.40.0050.010.06200NA000.29NA3.8NA0.9
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.60.89
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA0.89
High Oleic, High Stability Natreon Canola OilHigh Oleic (70%) Non Trans, High Stability Natreon Canola Vegetable OilNA000NANANANANA007.4NA0.88
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA0.88
Industrial High Oleic Canola OilOil, industrial, canola, high oleic0000NA0NA00005.8223.80.8
Tomatoseed OilOil, tomatoseed000000NA000NA1.3NA0.78
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
Composite Household Vegetable ShorteningShortening, vegetable, household, composite00.007000.230NA00002.1180.64
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.40.61
Oat OilOil, oat000000NA000NA4.98.40.61
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
Rice Bran OilOil, rice bran000000NA000NA118.40.54
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled21.40.520.39.461.460.53NA87.50110NANA0.51
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA0.48
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.230.48
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA0.48
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.30.44
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2.10.20.0460.50.310.078NA6.300.2901.06NA0.43
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
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.50.43
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic0000NA0NA00002.7862.40.42
Roasted PecansDry Roasted Pecans2.960.190.0450.490.30.079NA6.7600.300.55NA0.42
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
Retail Corn OilAll Purpose Salad or Cooking Industrial and Retail Corn Oil000000NA00004.770.630.39
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.30.38
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA0.38
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
Avocado OilOil, avocado000000NA000NANANA0.32
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
Olive OilSalad or Cooking Olive Oil000000NA00004.8720.40.26
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2170.25
Vitamins in Top 100 Oils, Nuts & 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 oils, nuts & legumes , sorted by most amount of Omega 3 per 300 calories.
Top 5 oils, nuts & legumes with most amount of omega 3 per 300 calories are:
- Cold Pressed Flaxseed Oil
- Flaxseed Oil with added sliced flaxseed
- Flaxseed
- Dried Chia Seeds
- Hulled Hemp Seeds