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62 Beans and Lentils Highest in Omega 3s and Lowest in Omega 6s


1600mg Omega 3s = 100% AI
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Mungo Beans (Cooked)
    14mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    603mg (38% AI) Omega 3s per 43mg Omega 6s
  2. California Red Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    57mg (4% AI) Omega 3s per 35mg Omega 6s
  3. Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    301mg (19% AI) Omega 3s per 191mg Omega 6s
  4. Cooked Red Kidney Beans
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    297mg (19% AI) Omega 3s per 189mg Omega 6s
  5. Cooked Broadbeans
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    182mg (11% AI) Omega 3s per 121mg Omega 6s
  6. Pinto Beans (Cooked)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    234mg (15% AI) Omega 3s per 168mg Omega 6s
  7. Cranberry Beans (Roman Beans)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    161mg (10% AI) Omega 3s per 191mg Omega 6s
  8. Canned Navy Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    223mg (14% AI) Omega 3s per 265mg Omega 6s
  9. Cooked Small White Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    226mg (14% AI) Omega 3s per 269mg Omega 6s
  10. Black Turtle Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    126mg (8% AI) Omega 3s per 150mg Omega 6s
  11. Black Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    181mg (11% AI) Omega 3s per 217mg Omega 6s
  12. Cooked Large White Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    124mg (8% AI) Omega 3s per 149mg Omega 6s
  13. Great Northern Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    149mg (9% AI) Omega 3s per 182mg Omega 6s
  14. Canned Chili with Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    269mg (17% AI) Omega 3s per 366mg Omega 6s
  15. Cooked Blackeyed Peas
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    112mg (7% AI) Omega 3s per 153mg Omega 6s
  16. Canned Refried Beans
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    426mg (27% AI) Omega 3s per 707mg Omega 6s
  17. Black-Eyed Peas (Cowpeas)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    142mg (9% AI) Omega 3s per 245mg Omega 6s
  18. Canned Mature (White) Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    55mg (3% AI) Omega 3s per 125mg Omega 6s
  19. Lima Beans
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    98mg (6% AI) Omega 3s per 222mg Omega 6s
  20. Lentils (Cooked)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    73mg (5% AI) Omega 3s per 271mg Omega 6s
  21. Baked Beans
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    372mg (23% AI) Omega 3s per 1500mg Omega 6s
  22. Falafel
    1mg Omega 3s per 4mg Omega 6s
    1 patty (approx 2-1/4 Inch dia) contains:
    19mg (1% AI) Omega 3s per 84mg Omega 6s
  23. Split Peas
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    55mg (3% AI) Omega 3s per 269mg Omega 6s
  24. Edamame
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    560mg (35% AI) Omega 3s per 2776mg Omega 6s
  25. Miso
    1mg Omega 3s per 6mg Omega 6s
    1 tbsp contains:
    69mg (4% AI) Omega 3s per 421mg Omega 6s
  26. Firm Tofu
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1467mg (92% AI) Omega 3s per 10934mg Omega 6s
  27. Stinky Tofu
    1mg Omega 3s per 7mg Omega 6s
    1 block contains:
    59mg (4% AI) Omega 3s per 438mg Omega 6s
  28. Soft Tofu
    1mg Omega 3s per 7mg Omega 6s
    1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch) contains:
    295mg (18% AI) Omega 3s per 2202mg Omega 6s
  29. Dry-Roasted Soybeans
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1342mg (84% AI) Omega 3s per 10011mg Omega 6s
  30. Natto
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1285mg (80% AI) Omega 3s per 9583mg Omega 6s
  31. Tofu Prepared with Calcium
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    791mg (49% AI) Omega 3s per 5902mg Omega 6s
  32. Boiled Soybeans (Edamame)
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1029mg (64% AI) Omega 3s per 7680mg Omega 6s
  33. Okara
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    109mg (7% AI) Omega 3s per 813mg Omega 6s
  34. Cooked Green Soybeans
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    637mg (40% AI) Omega 3s per 4783mg Omega 6s
  35. Vanilla Soymilk
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    182mg (11% AI) Omega 3s per 1419mg Omega 6s
  36. Fortified Chocolate Soymilk
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    182mg (11% AI) Omega 3s per 1419mg Omega 6s
  37. Tamari
    1mg Omega 3s per 8mg Omega 6s
    1 tbsp contains:
    1mg Omega 3s per 7mg Omega 6s
  38. Soy Sauce
    1mg Omega 3s per 8mg Omega 6s
    1 tbsp contains:
    5mg Omega 3s per 37mg Omega 6s
  39. Firm Tofu
    1mg Omega 3s per 9mg Omega 6s
    1/2 cup contains:
    210mg (13% AI) Omega 3s per 1855mg Omega 6s
  40. Tofu extra firm prepared with nigari
    1mg Omega 3s per 9mg Omega 6s
    1/5 block contains:
    238mg (15% AI) Omega 3s per 2171mg Omega 6s
  41. Broad Beans (Fava)
    1mg Omega 3s per 13mg Omega 6s
    1 cup contains:
    20mg (1% AI) Omega 3s per 258mg Omega 6s
  42. Mung Beans (Cooked)
    1mg Omega 3s per 13mg Omega 6s
    1 cup contains:
    18mg (1% AI) Omega 3s per 240mg Omega 6s
  43. Tempeh
    1mg Omega 3s per 16mg Omega 6s
    1 cup contains:
    412mg (26% AI) Omega 3s per 6726mg Omega 6s
  44. Tempeh cooked
    1mg Omega 3s per 21mg Omega 6s
    100 grams contains:
    120mg (8% AI) Omega 3s per 2518mg Omega 6s
  45. Chickpeas (Garbanzo Beans) (Cooked)
    1mg Omega 3s per 26mg Omega 6s
    1 cup contains:
    71mg (4% AI) Omega 3s per 1825mg Omega 6s
  46. Hummus (Homemade)
    1mg Omega 3s per 28mg Omega 6s
    1 tablespoon contains:
    11mg (1% AI) Omega 3s per 305mg Omega 6s
  47. Peanut Butter (Chunk Style)
    1mg Omega 3s per 178mg Omega 6s
    2 tbsp contains:
    25mg (2% AI) Omega 3s per 4433mg Omega 6s
  48. Unsalted Peanut Butter (Smooth)
    1mg Omega 3s per 331mg Omega 6s
    2 tbsp contains:
    12mg (1% AI) Omega 3s per 3915mg Omega 6s
  49. Peanut Butter (Smooth)
    1mg Omega 3s per 940mg Omega 6s
    2 tbsp contains:
    4mg Omega 3s per 3610mg Omega 6s
  50. Raw Peanuts
    1mg Omega 3s per 5185mg Omega 6s
    1 oz contains:
    1mg Omega 3s per 4418mg Omega 6s
  51. Adzuki Beans
    1mg Omega 3s per INFmg Omega 6s
    1 cup contains:
    0mg Omega 3s per 48mg Omega 6s
  52. Canned Baked Beans
    INFmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    130mg (8% AI) Omega 3s per 0mg Omega 6s
  53. Canned Kidney Beans
    INFmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    192mg (12% AI) Omega 3s per 0mg Omega 6s
  54. Canned Red Kidney Beans
    INFmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    102mg (6% AI) Omega 3s per 0mg Omega 6s
  55. Navy Beans
    INFmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    322mg (20% AI) Omega 3s per 0mg Omega 6s
  56. Veggie Burgers
    INFmg Omega 3s per 1mg Omega 6s
    1 pattie contains:
    57mg (4% AI) Omega 3s per 0mg Omega 6s
  57. Hummus (Commercial)
    NANmg Omega 3s per 1mg Omega 6s
    1 tbsp contains:
    0mg Omega 3s per 0mg Omega 6s
  58. Soymilk
    NANmg Omega 3s per 1mg Omega 6s
    16oz glass contains:
    0mg Omega 3s per 0mg Omega 6s
  59. Silk (Soymilk)
    NANmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    0mg Omega 3s per 0mg Omega 6s
  60. Unsweetened Soymilk
    NANmg Omega 3s per 1mg Omega 6s
    16oz glass contains:
    0mg Omega 3s per 0mg Omega 6s
  61. Fortified Silken Tofu
    NANmg Omega 3s per 1mg Omega 6s
    1/5 package contains:
    0mg Omega 3s per 0mg Omega 6s
  62. Extra Firm Fortified Tofu
    NANmg Omega 3s per 1mg Omega 6s
    1 cup contains:
    0mg Omega 3s per 0mg Omega 6s