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55 Beans and Lentils Highest in Omega 3s

Ranked by a serving size.
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. Natto
    646mg (40% AI) in 1/2 cup
  5. Cooked Green Soybeans
    637mg (40% AI) in 1 cup
  6. Mungo Beans (cooked)
    603mg (38% AI) in 1 cup
  7. Edamame
    560mg (35% AI) in 1 cup
  8. Canned Refried Beans
    426mg (27% AI) in 1 cup
  9. Tempeh
    412mg (26% AI) in 1 cup
  10. Dry-roasted Soybeans
    404mg (25% AI) in 1oz
  11. Baked Beans
    372mg (23% AI) in 1 cup
  12. Navy Beans
    322mg (20% AI) in 1 cup
  13. Kidney Beans
    301mg (19% AI) in 1 cup
  14. Cooked Red Kidney Beans
    297mg (19% AI) in 1 cup
  15. Soft Tofu
    295mg (18% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  16. Canned Chili With Beans
    269mg (17% AI) in 1 cup
  17. Tofu Extra Firm Prepared With Nigari
    238mg (15% AI) in 1/5 block
  18. Pinto Beans (cooked)
    234mg (15% AI) in 1 cup
  19. Cooked Small White Beans
    226mg (14% AI) in 1 cup
  20. Canned Navy Beans
    223mg (14% AI) in 1 cup
  21. Firm Tofu (With Calcium and Magnesium)
    210mg (13% AI) in 1/2 cup
  22. Canned Kidney Beans
    192mg (12% AI) in 1 cup
  23. Vanilla Soymilk
    182mg (11% AI) in 1 cup
  24. Fortified Chocolate Soymilk
    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. Black-eyed Peas (cowpeas)
    142mg (9% AI) in 1 cup
  30. Canned Baked Beans
    130mg (8% AI) in 1 cup
  31. Black Turtle Beans
    126mg (8% AI) in 1 cup
  32. Cooked Large White Beans
    124mg (8% AI) in 1 cup
  33. Tempeh Cooked
    120mg (8% AI) in 100 grams
  34. Cooked Blackeyed Peas
    112mg (7% AI) in 1 cup
  35. Okara
    109mg (7% AI) in 1 cup
  36. Canned Red Kidney Beans
    102mg (6% AI) in 1 cup
  37. Lima Beans
    98mg (6% AI) in 1 cup
  38. Lentils (cooked)
    73mg (5% AI) in 1 cup
  39. Chickpeas (garbanzo Beans) (cooked)
    71mg (4% AI) in 1 cup
  40. Miso
    69mg (4% AI) in 1 tbsp
  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. Peanut Butter (chunk Style)
    25mg (2% AI) in 2 tbsp
  47. Broad Beans (fava)
    20mg (1% AI) in 1 cup
  48. Falafel
    19mg (1% AI) in 1 patty (approx 2-1/4 Inch dia)
  49. Mung Beans (cooked)
    18mg (1% AI) in 1 cup
  50. Unsalted Peanut Butter (smooth)
    12mg (1% AI) in 2 tbsp
  51. Hummus (homemade)
    11mg (1% AI) in 1 tablespoon
  52. Soy Sauce
    5mg in 1 tbsp
  53. Peanut Butter (smooth)
    4mg in 2 tbsp
  54. Tamari
    1mg in 1 tbsp
  55. Raw Peanuts
    1mg in 1 oz

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