58 Beans and Lentils Highest in Omega 3s

1. Firm Tofu

   1467mg (92% AI) in 1 cup

   Database: Standard Release (Common) (Source)
2. Boiled Soybeans (Edamame)

   1029mg (64% AI) in 1 cup

   Database: Standard Release (Common) (Source)
3. Tofu Prepared With Calcium

   791mg (49% AI) in 1 cup

   Database: Standard Release (Common) (Source)
4. Cooked Green Soybeans

   637mg (40% AI) in 1 cup

   Database: Standard Release (Common) (Source)
5. Mungo Beans (Cooked)

   603mg (38% AI) in 1 cup

   Database: Standard Release (Common) (Source)
6. Edamame

   560mg (35% AI) in 1 cup

   Database: Standard Release (Common) (Source)
7. Canned Refried Beans

   426mg (27% AI) in 1 cup

   Database: Standard Release (Common) (Source)
8. Dry-Roasted Soybeans

   404mg (25% AI) in 1oz

   Database: Standard Release (Common) (Source)
9. Baked Beans

   372mg (23% AI) in 1 cup

   Database: Standard Release (Common) (Source)
10. Navy Beans

    322mg (20% AI) in 1 cup

    Database: Standard Release (Common) (Source)
11. Kidney Beans

    301mg (19% AI) in 1 cup

    Database: Standard Release (Common) (Source)
12. Cooked Red Kidney Beans

    297mg (19% AI) in 1 cup

    Database: Standard Release (Common) (Source)
13. Soft Tofu

    295mg (18% AI) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)

    Database: Standard Release (Common) (Source)
14. Canned Chili With Beans

    269mg (17% AI) in 1 cup

    Database: Standard Release (Common) (Source)
15. Pinto Beans (Cooked)

    234mg (15% AI) in 1 cup

    Database: Standard Release (Common) (Source)
16. Cooked Small White Beans

    226mg (14% AI) in 1 cup

    Database: Standard Release (Common) (Source)
17. Canned Navy Beans

    223mg (14% AI) in 1 cup

    Database: Standard Release (Common) (Source)
18. Boiled Lupin Beans

    222mg (14% AI) in 1 cup

    Database: Standard Release (Common) (Source)
19. Lupin Beans (Cooked)

    222mg (14% AI) in 1 cup

    Database: Standard Release (Common) (Source)
20. Firm Tofu (With Calcium And Magnesium)

    210mg (13% AI) in 1/2 cup

    Database: Standard Release (Common) (Source)
21. Canned Kidney Beans

    192mg (12% AI) in 1 cup

    Database: Standard Release (Common) (Source)
22. Cooked Catjang Beans

    190mg (12% AI) in 1 cup

    Database: Standard Release (Common) (Source)
23. Cooked Broadbeans

    182mg (11% AI) in 100 grams

    Database: Standard Release (Common) (Source)
24. Vanilla Soy Milk

    182mg (11% AI) in 1 cup

    Database: Standard Release (Common) (Source)
25. Fortified Chocolate Soy Milk

    182mg (11% AI) in 1 cup

    Database: Standard Release (Common) (Source)
26. Black Beans

    181mg (11% AI) in 1 cup

    Database: Standard Release (Common) (Source)
27. Cranberry Beans (Roman Beans)

    161mg (10% AI) in 1 cup

    Database: Standard Release (Common) (Source)
28. Great Northern Beans

    149mg (9% AI) in 1 cup

    Database: Standard Release (Common) (Source)
29. Canned Cranberry Beans

    143mg (9% AI) in 1 cup

    Database: Standard Release (Common) (Source)
30. Black-Eyed Peas (Cowpeas)

    142mg (9% AI) in 1 cup

    Database: Standard Release (Common) (Source)
31. Canned Baked Beans With Beef

    141mg (9% AI) in 1 cup

    Database: Standard Release (Common) (Source)
32. Canned Baked Beans

    130mg (8% AI) in 1 cup

    Database: Standard Release (Common) (Source)
33. Black Turtle Beans

    126mg (8% AI) in 1 cup

    Database: Standard Release (Common) (Source)
34. Cooked Large White Beans

    124mg (8% AI) in 1 cup

    Database: Standard Release (Common) (Source)
35. Cooked Blackeyed Peas

    112mg (7% AI) in 1 cup

    Database: Standard Release (Common) (Source)
36. Hummus (Commercial)

    107mg (7% AI) in 1 tbsp

    Database: Standard Release (Common) (Source)
37. Canned Red Kidney Beans

    102mg (6% AI) in 1 cup

    Database: Standard Release (Common) (Source)
38. Boiled Red Kidney Beans

    101mg (6% AI) in 1 cup

    Database: Standard Release (Common) (Source)
39. Lima Beans

    98mg (6% AI) in 1 cup

    Database: Standard Release (Common) (Source)
40. Lentils (Cooked)

    73mg (5% AI) in 1 cup

    Database: Standard Release (Common) (Source)
41. Chickpeas (Garbanzo Beans) (Cooked)

    71mg (4% AI) in 1 cup

    Database: Standard Release (Common) (Source)
42. Fermented Tofu (Fuyu)

    59mg (4% AI) in 1 block

    Database: Standard Release (Common) (Source)
43. California Red Kidney Beans

    57mg (4% AI) in 1 cup

    Database: Standard Release (Common) (Source)
44. Veggie Burgers

    57mg (4% AI) in 1 pattie

    Database: Standard Release (Common) (Source)
45. Split Peas

    55mg (3% AI) in 1 cup

    Database: Standard Release (Common) (Source)
46. Canned Mature (White) Lima Beans

    55mg (3% AI) in 1 cup

    Database: Standard Release (Common) (Source)
47. Fava Beans (Raw)

    38mg (2% AI) in 1 cup

    Database: Standard Release (Common) (Source)
48. Peanut Butter (Chunk Style)

    25mg (2% AI) in 2 tbsp

    Database: Standard Release (Common) (Source)
49. Broad Beans (Fava)

    20mg (1% AI) in 1 cup

    Database: Standard Release (Common) (Source)
50. Falafel

    19mg (1% AI) in 1 patty (approx 2-1/4 inch dia)

    Database: Standard Release (Common) (Source)
51. Mung Beans (Cooked)

    18mg (1% AI) in 1 cup

    Database: Standard Release (Common) (Source)
52. Soy Protein Powder (Isolate)

    14mg (1% AI) in 1 tblsp

    Database: Standard Release (Common) (Source)
53. Unsalted Peanut Butter (Smooth)

    12mg (1% AI) in 2 tbsp

    Database: Standard Release (Common) (Source)
54. Hummus (Homemade)

    11mg (1% AI) in 1 tablespoon

    Database: Standard Release (Common) (Source)
55. Soy Sauce

    5mg in 1 tbsp

    Database: Standard Release (Common) (Source)
56. Peanut Butter (Smooth)

    4mg in 2 tbsp

    Database: Standard Release (Common) (Source)
57. Raw Peanuts

    1mg in 1 oz

    Database: Standard Release (Common) (Source)
58. Tamari

    1mg in 1 tbsp

    Database: Standard Release (Common) (Source)