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

58 results
Name
Omega 3s
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1.467g (92% AI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1.029g (64% AI)
Standard Release (Common)
+ 3
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
0.791g (49% AI)
Standard Release (Common)
+ 4
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.637g (40% AI)
Standard Release (Common)
+ 5
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.603g (38% AI)
Standard Release (Common)
+ 6
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
0.56g (35% AI)
Standard Release (Common)
+ 7
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.426g (27% AI)
Standard Release (Common)
+ 8
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
0.404g (25% AI)
Standard Release (Common)
+ 9
Baked Beans (Beans, baked, home prepared) 1 cup
0.372g (23% AI)
Standard Release (Common)
+ 10
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.322g (20% AI)
Standard Release (Common)
+ 11
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.301g (19% AI)
Standard Release (Common)
+ 12
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.297g (19% AI)
Standard Release (Common)
+ 13
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
0.295g (18% AI)
Standard Release (Common)
+ 14
Canned Chili With Beans (Chili with beans, canned) 1 cup
0.269g (17% AI)
Standard Release (Common)
+ 15
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.234g (15% AI)
Standard Release (Common)
+ 16
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.226g (14% AI)
Standard Release (Common)
+ 17
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
0.223g (14% AI)
Standard Release (Common)
+ 18
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 19
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 20
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
0.21g (13% AI)
Standard Release (Common)
+ 21
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.21g (13% AI)
Standard Release (Common)
+ 22
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.19g (12% AI)
Standard Release (Common)
+ 23
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 24
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 25
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.182g (11% AI)
Standard Release (Common)
+ 26
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.181g (11% AI)
Standard Release (Common)
+ 27
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
0.161g (10% AI)
Standard Release (Common)
+ 28
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.149g (9% AI)
Standard Release (Common)
+ 29
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
0.143g (9% AI)
Standard Release (Common)
+ 30
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.142g (9% AI)
Standard Release (Common)
+ 31
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
0.141g (9% AI)
Standard Release (Common)
+ 32
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.131g (8% AI)
Standard Release (Common)
+ 33
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
0.126g (8% AI)
Standard Release (Common)
+ 34
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
0.124g (8% AI)
Standard Release (Common)
+ 35
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.112g (7% AI)
Standard Release (Common)
+ 36
Hummus (Commercial) (Hummus, commercial) 1 tbsp
0.107g (7% AI)
Standard Release (Common)
+ 37
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.101g (6% AI)
Standard Release (Common)
+ 38
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
0.098g (6% AI)
Standard Release (Common)
+ 39
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
0.073g (5% AI)
Standard Release (Common)
+ 40
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
0.071g (4% AI)
Standard Release (Common)
+ 41
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
0.059g (4% AI)
Standard Release (Common)
+ 42
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
0.057g (4% AI)
Standard Release (Common)
+ 43
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.055g (3% AI)
Standard Release (Common)
+ 44
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
0.055g (3% AI)
Standard Release (Common)
+ 45
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
0.038g (2% AI)
Standard Release (Common)
+ 46
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
0.038g (2% AI)
Standard Release (Common)
+ 47
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
0.025g (2% AI)
Standard Release (Common)
+ 48
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
0.02g (1% AI)
Standard Release (Common)
+ 49
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
0.019g (1% AI)
Standard Release (Common)
+ 50
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
0.018g (1% AI)
Standard Release (Common)
+ 51
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
0.014g (1% AI)
Standard Release (Common)
+ 52
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
0.012g (1% AI)
Standard Release (Common)
+ 53
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
0.011g (1% AI)
Standard Release (Common)
+ 54
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
0.009g (1% AI)
Standard Release (Common)
+ 55
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp
0.005g (0% AI)
Standard Release (Common)
+ 56
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
0.001g (0% AI)
Standard Release (Common)
+ 57
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.001g (0% AI)
Standard Release (Common)
+ 58
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0g (0% AI)
Standard Release (Common)