Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.90.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA0.5
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA0.46
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA0.46
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.160.42
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA0.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.280.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.20.39
Roasted SoybeansSoybeans roasted without salt00.0210.0310.30.0970.044NA4500.470NANA0.36
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.050.36
NattoNatto00.0760.0900.10.062NA3.806.1600.005110.35
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.2110.35
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.240.32
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.570.32
Soy FlourRaw Full-fat Soy Flour1.40.130.2710.370.11NA79.50000.45160.32
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.370.31
Commercial HummusHummus, commercial0.420.0680.0540.430.150.062NA20.30000.659.620.31
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.50.3
Mungo BeansRaw Mungo Beans0.290.080.0740.420.270.082NA63.3000NANA0.29
French BeansRaw French Beans00.160.0640.610.230.12NA11601.340NANA0.22
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.10.0480.420.170.081NA5800.930NANA0.22
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.080.21
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.80.2
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA0.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.530.19
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.330.19
Navy BeansRaw Navy Beans00.230.0490.650.220.13NA1080NA00.0060.740.16
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.130.0720.490.160.09NA56.301.2500.652.430.15
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0630.020.330.170.09NA29.300.8500.672.560.14
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.560.14
SoymilkSoymilk Unfortified00.110.130.950.690.14NA33.30000.25.560.14
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0460.0170.24NANANA2100.0880NANA0.14
Boiled Kidney BeansBoiled All Types Kidney Beans00.130.0460.460.170.094NA10200.9400.0246.60.13
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.130.0460.460.170.094NA10200.9400.0246.60.13
TempehTempeh00.0410.191.380.140.11NA12.50.042000.21100.13
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.170.0470.460.190.099NA10000.6400.0070.430.13
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.720.12
Chocolate SoymilkUnfortified Chocolate Soymilk00.0350.420.810.140.12NA17.51.12.700.0164.760.12
OkaraOkara00.0260.0260.130.120.15NA34.2000NANA0.12
Canned CowpeasCanned Common CowpeasNA0.0990.0960.460.250.058NA66.203.50NANA0.11
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA0.11
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.050.0120.34NA0.093NA1900.1700.0254.70.11
Red Kidney BeansRaw Red Kidney Beans00.180.0640.630.230.12NA11701.3400.0621.660.11
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.60.1
Canned Kidney BeansCanned All Types Kidney BeansNA0.140.0610.490.160.088NA4301.4300.0244.90.098
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.130.0430.220.150.16NA12000.5600.662.450.096
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.50.094
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA0.089
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.530.084
Kidney BeansRaw All Types Kidney Beans00.160.0660.620.230.12NA11801.3500.0665.70.084
Black BeansRaw Black Beans00.260.0570.570.260.084NA1300000.0621.640.082
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.50.08
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.880.077
MothbeansRaw Mothbeans0.580.160.0270.820.450.11NA18901.170NANA0.077
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt0.850.110.020.570.330.079NA12200.850NANA0.077
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.570.075
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA0.075
Canned Baked BeansCanned Baked Beans no Salt4.760.140.0570.41NA0.12NA2302.9500.140.760.074
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA0.072
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.470.072
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA0.071
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5300.071
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6600.071
Red LentilsRaw Pink Or Red Lentils0.840.140.030.420.0970.11NA5700.470NANA0.07
Small White BeansRaw Small White Beans00.220.0620.40.220.13NA115000NANA0.069
Pinto BeansRaw Pinto Beans00.210.0610.340.230.14NA15101.800.0611.60.068
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.150.0510.380.180.06NA152000NANA0.067
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA0.066
Pink BeansRaw Pink Beans00.230.0560.550.290.15NA1350000.0611.660.065
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.170.0420.380.20.12NA1130000.662.50.064
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA0.064
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.130.0530.40.240.093NA7101.1400.692.630.063
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.130.0830.610.160.099NA28.400.9900.0255.060.063
Great Northern BeansRaw Great Northern Beans00.190.070.580.320.13NA14201.5600.0651.770.063
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.150.130.680.20.06NA6702.9700.682.530.063
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.150.130.680.20.06NA6702.9700.682.530.063
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.90.062
Common CowpeasRaw Common Cowpeas0.890.250.0670.620.450.11NA18800.4500.121.50.059
ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.4000000.055
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.170.0430.410.20.059NA660000.672.540.052
Black Turtle BeansRaw Black Turtle Beans00.270.0570.580.270.084NA1310000.0621.650.052
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.70.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.50.05
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.30.049
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.540.049
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.80.045
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.740.045
Split Green PeasRaw Split Green Peas1.920.20.0670.990.260.038NA4.1200.4900.0334.370.045
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.150.121.10.120.023NA34.700NANANA0.044
HummusHome Prepared Hummus00.050.0290.230.160.23NA33.304.4600.421.70.042
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA0.041
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.170.0650.510.380.098NA1190000.211.760.039
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA0.038
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.520.037
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.790.036
FalafelHome prepared Falafel0.30.0440.050.310.0880.038NA2800.480NANA0.033
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.070.184.70.450.24NA21.7000000.033
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.032
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.470.032
LentilsRaw Lentils0.570.250.060.740.610.15NA13601.2800.141.420.032
Vitamins in Top 100 Cereals & Legumes with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 cereals & legumes with most amount of omega 3 per 100 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