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Nutrient Ranking Tool

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57 Beans and Lentils Highest in Omega 3s

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