Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.418.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA18.6
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA17
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA17
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.254817
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.815.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA15
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.415
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.061714.4
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.35013.7
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA13.5
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.213.4
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.94015613
NattoNatto00.380.4500.510.31NA1903100.02454.713
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.77012.6
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.4612.4
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.212
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.612
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.4211.8
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.711
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.310.6
Peanut ButterSmooth Peanut Butter00.0910.089110.880.47NA29.80005.0509.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.49.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.208.28
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.56.46
MisoMiso100.250.592.30.850.5NA480.2000.025746.26
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.475.75
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.85.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA4.96
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.64.8
Chocolate SoymilkUnfortified Chocolate Soymilk00.172.084.070.710.61NA87.35.5613.500.079244.63
OkaraOkara00.130.130.660.580.76NA171000NANA4.4
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.83.7
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1123.48
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07123.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.33.36
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.23.35
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA2.5
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000002.2
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.72
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA1.24
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.16221.18
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA1.13
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA108000001.06
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA1.05
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA0.97
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.60.9
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26120.88
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073130.85
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.70.85
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA0.81
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA0.74
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA0.71
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA0.71
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.091130.69
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA0.64
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA0.64
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.40.63
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.330.62
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA0.59
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.330.59
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.10.59
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13210.58
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.71130.57
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA0.53
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35130.52
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35130.52
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73130.51
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.70.51
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.30.51
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.440.51
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA0.5
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.70.5
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.20.49
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.140.49
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.400.48
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.50.48
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA0.46
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45130.45
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA0.44
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.80.44
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA0.44
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.80.44
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA0.43
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12330.43
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12330.42
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA0.41
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA0.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA0.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.46130.39
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.850.39
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.30.39
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.40.38
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.60.37
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.60.37
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.20.34
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.30.34
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA0.33
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA150000000.33
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.880.32
Vitamins in Top 100 Legumes with the highest Omega 6 content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by most amount of Omega 6 per 500 calories.
Top 5 legumes with most amount of omega 6 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus