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57 Beans and Lentils Highest in Omega 3s

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1600mg Omega 3s = 100% AI
  1. Firm Tofu
    1467mg (92% AI) in 1 cup
  2. Boiled Soybeans (Edamame)
    1029mg (64% AI) in 1 cup
  3. Tofu Prepared With Calcium
    791mg (49% AI) in 1 cup
  4. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  5. Mungo Beans (Cooked)
    603mg (38% AI) in 1 cup
  6. Edamame
    560mg (35% AI) in 1 cup
  7. Canned Refried Beans
    426mg (27% AI) in 1 cup
  8. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
  9. Baked Beans
    372mg (23% AI) in 1 cup
  10. Navy Beans
    322mg (20% AI) in 1 cup
  11. Kidney Beans
    301mg (19% AI) in 1 cup
  12. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  13. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  14. Canned Chili With Beans
    269mg (17% AI) in 1 cup
  15. Pinto Beans (Cooked)
    234mg (15% AI) in 1 cup
  16. Cooked Small White Beans
    226mg (14% AI) in 1 cup
  17. Canned Navy Beans
    223mg (14% AI) in 1 cup
  18. Boiled Lupin Beans
    222mg (14% AI) in 1 cup
  19. Lupin Beans (Cooked)
    222mg (14% AI) in 1 cup
  20. Firm Tofu (With Calcium and Magnesium)
    210mg (13% AI) in 1/2 cup
  21. Canned Kidney Beans
    192mg (12% AI) in 1 cup
  22. Cooked Catjang Beans
    190mg (12% AI) in 1 cup
  23. Vanilla Soy Milk
    182mg (11% AI) in 1 cup
  24. Fortified Chocolate Soy Milk
    182mg (11% AI) in 1 cup
  25. Cooked Broadbeans
    182mg (11% AI) in 100 grams
  26. Black Beans
    181mg (11% AI) in 1 cup
  27. Cranberry Beans (Roman Beans)
    161mg (10% AI) in 1 cup
  28. Great Northern Beans
    149mg (9% AI) in 1 cup
  29. Canned Cranberry Beans
    143mg (9% AI) in 1 cup
  30. Black-Eyed Peas (Cowpeas)
    142mg (9% AI) in 1 cup
  31. Canned Baked Beans With Beef
    141mg (9% AI) in 1 cup
  32. Canned Baked Beans
    130mg (8% AI) in 1 cup
  33. Black Turtle Beans
    126mg (8% AI) in 1 cup
  34. Cooked Large White Beans
    124mg (8% AI) in 1 cup
  35. Cooked Blackeyed Peas
    112mg (7% AI) in 1 cup
  36. Canned Red Kidney Beans
    102mg (6% AI) in 1 cup
  37. Boiled Red Kidney Beans
    101mg (6% AI) in 1 cup
  38. Lima Beans
    98mg (6% AI) in 1 cup
  39. Lentils (Cooked)
    73mg (5% AI) in 1 cup
  40. Chickpeas (Garbanzo Beans) (Cooked)
    71mg (4% AI) in 1 cup
  41. Stinky Tofu
    59mg (4% AI) in 1 block
  42. Veggie Burgers
    57mg (4% AI) in 1 pattie
  43. California Red Kidney Beans
    57mg (4% AI) in 1 cup
  44. Canned Mature (White) Lima Beans
    55mg (3% AI) in 1 cup
  45. Split Peas
    55mg (3% AI) in 1 cup
  46. Fava Beans (Raw)
    38mg (2% AI) in 1 cup
  47. Peanut Butter (Chunk Style)
    25mg (2% AI) in 2 tbsp
  48. Broad Beans (Fava)
    20mg (1% AI) in 1 cup
  49. Falafel
    19mg (1% AI) in 1 patty (approx 2-1/4 Inch dia)
  50. Mung Beans (Cooked)
    18mg (1% AI) in 1 cup
  51. Soy Protein Powder (Isolate)
    14mg (1% AI) in 1 tblsp
  52. Unsalted Peanut Butter (Smooth)
    12mg (1% AI) in 2 tbsp
  53. Hummus (Homemade)
    11mg (1% AI) in 1 tablespoon
  54. Soy Sauce
    5mg in 1 tbsp
  55. Peanut Butter (Smooth)
    4mg in 2 tbsp
  56. Tamari
    1mg in 1 tbsp
  57. Raw Peanuts
    1mg in 1 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.