58 Beans and Lentils Highest in Omega 3s

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)