Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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59 Beans and Lentils Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    10934mg (64% AI) in 1 cup
    Database: Standard Release (Common) View
  2. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    7680mg (45% AI) in 1 cup
    Database: Standard Release (Common) View
  3. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    5902mg (35% AI) in 1 cup
    Database: Standard Release (Common) View
  4. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    4783mg (28% AI) in 1 cup
    Database: Standard Release (Common) View
  5. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    4433mg (26% AI) in 2 tbsp
    Database: Standard Release (Common) View
  6. Raw Peanuts
    (Peanuts All Types Raw)
    4418mg (26% AI) in 1 oz
    Database: Standard Release (Common) View
  7. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    3931mg (23% AI) in 2 tbsp
    Database: Standard Release (Common) View
  8. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    3610mg (21% AI) in 2 tbsp
    Database: Standard Release (Common) View
  9. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    3014mg (18% AI) in 1oz
    Database: Standard Release (Common) View
  10. Edamame
    (Edamame Frozen Prepared)
    2781mg (16% AI) in 1 cup
    Database: Standard Release (Common) View
  11. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    2202mg (13% AI) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
    Database: Standard Release (Common) View
  12. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    1855mg (11% AI) in 1/2 cup
    Database: Standard Release (Common) View
  13. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    1825mg (11% AI) in 1 cup
    Database: Standard Release (Common) View
  14. Baked Beans
    (Beans Baked Home Prepared)
    1500mg (9% AI) in 1 cup
    Database: Standard Release (Common) View
  15. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    1419mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
  16. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    1419mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
  17. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    1358mg (8% AI) in 1 pattie
    Database: Standard Release (Common) View
  18. Hummus (Commercial)
    (Hummus Commercial)
    1215mg (7% AI) in 1 tbsp
    Database: Standard Release (Common) View
  19. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    991mg (6% AI) in 1 cup
    Database: Standard Release (Common) View
  20. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    991mg (6% AI) in 1 cup
    Database: Standard Release (Common) View
  21. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    716mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
  22. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    438mg (3% AI) in 1 block
    Database: Standard Release (Common) View
  23. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    393mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  24. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    378mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  25. Canned Chili With Beans
    (Chili With Beans Canned)
    366mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  26. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    328mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  27. Hummus (Homemade)
    (Hummus Home Prepared)
    305mg (2% AI) in 1 tablespoon
    Database: Standard Release (Common) View
  28. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    271mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  29. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    271mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  30. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    269mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  31. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    269mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  32. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    265mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  33. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    258mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
  34. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    248mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  35. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    245mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  36. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    240mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  37. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    222mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  38. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    217mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  39. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    212mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  40. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    191mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  41. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    191mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  42. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    189mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  43. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    182mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  44. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    172mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  45. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    168mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  46. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    153mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  47. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    150mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  48. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    149mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  49. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    140mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  50. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    125mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
  51. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    121mg (1% AI) in 100 grams
    Database: Standard Release (Common) View
  52. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    102mg (1% AI) in 1 tblsp
    Database: Standard Release (Common) View
  53. Falafel
    (Falafel Home-Prepared)
    84mg in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) View
  54. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    64mg in 1 cup
    Database: Standard Release (Common) View
  55. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    48mg in 1 cup
    Database: Standard Release (Common) View
  56. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    43mg in 1 cup
    Database: Standard Release (Common) View
  57. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    37mg in 1 tbsp
    Database: Standard Release (Common) View
  58. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    35mg in 1 cup
    Database: Standard Release (Common) View
  59. Tamari
    (Soy Sauce Made From Soy (Tamari))
    7mg in 1 tbsp
    Database: Standard Release (Common) View
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