Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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58 Beans and Lentils Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    1467mg (92% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    1029mg (64% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    791mg (49% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    637mg (40% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    603mg (38% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Edamame
    (Edamame Frozen Prepared)
    560mg (35% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    426mg (27% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    404mg (25% AI) in 1oz
    Database: Standard Release (Common) (Source)
  9. Baked Beans
    (Beans Baked Home Prepared)
    372mg (23% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    322mg (20% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    301mg (19% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    297mg (19% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    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
    (Chili With Beans Canned)
    269mg (17% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    234mg (15% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    226mg (14% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    223mg (14% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    222mg (14% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    222mg (14% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    210mg (13% AI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  21. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    192mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    190mg (12% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    182mg (11% AI) in 100 grams
    Database: Standard Release (Common) (Source)
  24. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    182mg (11% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    182mg (11% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    181mg (11% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    161mg (10% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    149mg (9% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    143mg (9% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    142mg (9% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    141mg (9% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    130mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  33. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    126mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    124mg (8% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  35. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    112mg (7% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  36. Hummus (Commercial)
    (Hummus Commercial)
    107mg (7% AI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  37. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    102mg (6% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    101mg (6% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  39. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    98mg (6% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  40. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    73mg (5% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  41. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    71mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  42. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    59mg (4% AI) in 1 block
    Database: Standard Release (Common) (Source)
  43. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    57mg (4% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  44. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    57mg (4% AI) in 1 pattie
    Database: Standard Release (Common) (Source)
  45. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    55mg (3% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  46. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    55mg (3% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  47. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    38mg (2% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  48. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    25mg (2% AI) in 2 tbsp
    Database: Standard Release (Common) (Source)
  49. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    20mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  50. Falafel
    (Falafel Home-Prepared)
    19mg (1% AI) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) (Source)
  51. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    18mg (1% AI) in 1 cup
    Database: Standard Release (Common) (Source)
  52. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    14mg (1% AI) in 1 tblsp
    Database: Standard Release (Common) (Source)
  53. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    12mg (1% AI) in 2 tbsp
    Database: Standard Release (Common) (Source)
  54. Hummus (Homemade)
    (Hummus Home Prepared)
    11mg (1% AI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  55. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    5mg in 1 tbsp
    Database: Standard Release (Common) (Source)
  56. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    4mg in 2 tbsp
    Database: Standard Release (Common) (Source)
  57. Raw Peanuts
    (Peanuts All Types Raw)
    1mg in 1 oz
    Database: Standard Release (Common) (Source)
  58. Tamari
    (Soy Sauce Made From Soy (Tamari))
    1mg in 1 tbsp
    Database: Standard Release (Common) (Source)
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