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
Roasted SoybeansSoybeans roasted without salt00.0210.0310.30.0970.044NA4500.470NANA0.36
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
Commercial HummusHummus, commercial0.420.0680.0540.430.150.062NA20.30000.659.620.31
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.10.0480.420.170.081NA5800.930NANA0.22
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.80.2
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
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
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
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
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
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA0.089
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.50.08
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
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
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
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
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
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.170.0430.410.20.059NA660000.672.540.052
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.50.05
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.540.049
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.740.045
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
FalafelHome prepared Falafel0.30.0440.050.310.0880.038NA2800.480NANA0.033
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.470.032
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA0.029
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.440.026
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids0.720.0180.0110.091NA0.084NA29.700.07200.212.460.026
Canned Chickpeas Canned Chickpeas , Solids0.720.0190.0110.1NA0.083NA34.500.07200.212.450.026
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.160.0470.750.50.041NA5500.3400.0254.240.024
Peanut SpreadLow Sugar Peanut Spread00.0180.0192.520.190.072NA220001.240.0920.014
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0180.0192.330.190.071NA15.60001.070.0850.013
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.640.011
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA0.01
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.570.009
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.120.0490.650.260.041NA92000NANA0.007
Peanut ButterSmooth Peanut Butter00.0180.0182.240.180.094NA5.95000100.007
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0140.0152.30.20.077NA2000.1301.1500.006
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0260.0342.450.170.079NA16.50000.8400.004
Vitamins in Top 70 Cooked Legumes with the highest Omega 3 content per 100 kcal
In the above table you can find and compare the amount of vitamins in cooked legumes , sorted by most amount of Omega 3 per 100 calories.
Top 5 cooked legumes with most amount of omega 3 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Soybeans roasted without salt
- Natto
- Boiled Soybeans no Salt