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

1600mg Omega 3s = 100% AI
  1. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    14mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    603mg (38% AI) Omega 3s per 43mg Omega 6s
    Database: Standard Release (Common) (Source)
  2. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    57mg (4% AI) Omega 3s per 35mg Omega 6s
    Database: Standard Release (Common) (Source)
  3. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    101mg (6% AI) Omega 3s per 64mg Omega 6s
    Database: Standard Release (Common) (Source)
  4. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    301mg (19% AI) Omega 3s per 191mg Omega 6s
    Database: Standard Release (Common) (Source)
  5. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    2mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    297mg (19% AI) Omega 3s per 189mg Omega 6s
    Database: Standard Release (Common) (Source)
  6. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    2mg Omega 3s per 1mg Omega 6s
    100 grams contains:
    182mg (11% AI) Omega 3s per 121mg Omega 6s
    Database: Standard Release (Common) (Source)
  7. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    234mg (15% AI) Omega 3s per 168mg Omega 6s
    Database: Standard Release (Common) (Source)
  8. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    322mg (20% AI) Omega 3s per 248mg Omega 6s
    Database: Standard Release (Common) (Source)
  9. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    130mg (8% AI) Omega 3s per 140mg Omega 6s
    Database: Standard Release (Common) (Source)
  10. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    161mg (10% AI) Omega 3s per 191mg Omega 6s
    Database: Standard Release (Common) (Source)
  11. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    223mg (14% AI) Omega 3s per 265mg Omega 6s
    Database: Standard Release (Common) (Source)
  12. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    226mg (14% AI) Omega 3s per 269mg Omega 6s
    Database: Standard Release (Common) (Source)
  13. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    126mg (8% AI) Omega 3s per 150mg Omega 6s
    Database: Standard Release (Common) (Source)
  14. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    181mg (11% AI) Omega 3s per 217mg Omega 6s
    Database: Standard Release (Common) (Source)
  15. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    124mg (8% AI) Omega 3s per 149mg Omega 6s
    Database: Standard Release (Common) (Source)
  16. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    143mg (9% AI) Omega 3s per 172mg Omega 6s
    Database: Standard Release (Common) (Source)
  17. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    149mg (9% AI) Omega 3s per 182mg Omega 6s
    Database: Standard Release (Common) (Source)
  18. Canned Chili With Beans
    (Chili With Beans Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    269mg (17% AI) Omega 3s per 366mg Omega 6s
    Database: Standard Release (Common) (Source)
  19. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    112mg (7% AI) Omega 3s per 153mg Omega 6s
    Database: Standard Release (Common) (Source)
  20. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    192mg (12% AI) Omega 3s per 271mg Omega 6s
    Database: Standard Release (Common) (Source)
  21. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    426mg (27% AI) Omega 3s per 716mg Omega 6s
    Database: Standard Release (Common) (Source)
  22. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    142mg (9% AI) Omega 3s per 245mg Omega 6s
    Database: Standard Release (Common) (Source)
  23. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 1mg Omega 6s
    1 cup contains:
    190mg (12% AI) Omega 3s per 328mg Omega 6s
    Database: Standard Release (Common) (Source)
  24. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    102mg (6% AI) Omega 3s per 212mg Omega 6s
    Database: Standard Release (Common) (Source)
  25. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    98mg (6% AI) Omega 3s per 222mg Omega 6s
    Database: Standard Release (Common) (Source)
  26. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    1mg Omega 3s per 2mg Omega 6s
    1 cup contains:
    55mg (3% AI) Omega 3s per 125mg Omega 6s
    Database: Standard Release (Common) (Source)
  27. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    1mg Omega 3s per 3mg Omega 6s
    1 cup contains:
    141mg (9% AI) Omega 3s per 378mg Omega 6s
    Database: Standard Release (Common) (Source)
  28. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    73mg (5% AI) Omega 3s per 271mg Omega 6s
    Database: Standard Release (Common) (Source)
  29. Baked Beans
    (Beans Baked Home Prepared)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    372mg (23% AI) Omega 3s per 1500mg Omega 6s
    Database: Standard Release (Common) (Source)
  30. Falafel
    (Falafel Home-Prepared)
    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
    Database: Standard Release (Common) (Source)
  31. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    222mg (14% AI) Omega 3s per 991mg Omega 6s
    Database: Standard Release (Common) (Source)
  32. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    1mg Omega 3s per 4mg Omega 6s
    1 cup contains:
    222mg (14% AI) Omega 3s per 991mg Omega 6s
    Database: Standard Release (Common) (Source)
  33. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    55mg (3% AI) Omega 3s per 269mg Omega 6s
    Database: Standard Release (Common) (Source)
  34. Edamame
    (Edamame Frozen Prepared)
    1mg Omega 3s per 5mg Omega 6s
    1 cup contains:
    560mg (35% AI) Omega 3s per 2781mg Omega 6s
    Database: Standard Release (Common) (Source)
  35. Tamari
    (Soy Sauce Made From Soy (Tamari))
    1mg Omega 3s per 7mg Omega 6s
    1 tbsp contains:
    1mg Omega 3s per 7mg Omega 6s
    Database: Standard Release (Common) (Source)
  36. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    1mg Omega 3s per 7mg Omega 6s
    1 tblsp contains:
    14mg (1% AI) Omega 3s per 102mg Omega 6s
    Database: Standard Release (Common) (Source)
  37. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    1mg Omega 3s per 7mg Omega 6s
    1 tbsp contains:
    5mg Omega 3s per 37mg Omega 6s
    Database: Standard Release (Common) (Source)
  38. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    1mg Omega 3s per 7mg Omega 6s
    1 block contains:
    59mg (4% AI) Omega 3s per 438mg Omega 6s
    Database: Standard Release (Common) (Source)
  39. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1467mg (92% AI) Omega 3s per 10934mg Omega 6s
    Database: Standard Release (Common) (Source)
  40. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    1mg Omega 3s per 7mg Omega 6s
    1oz contains:
    404mg (25% AI) Omega 3s per 3014mg Omega 6s
    Database: Standard Release (Common) (Source)
  41. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    791mg (49% AI) Omega 3s per 5902mg Omega 6s
    Database: Standard Release (Common) (Source)
  42. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    1mg Omega 3s per 7mg Omega 6s
    1 cup contains:
    1029mg (64% AI) Omega 3s per 7680mg Omega 6s
    Database: Standard Release (Common) (Source)
  43. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    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
    Database: Standard Release (Common) (Source)
  44. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    637mg (40% AI) Omega 3s per 4783mg Omega 6s
    Database: Standard Release (Common) (Source)
  45. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    182mg (11% AI) Omega 3s per 1419mg Omega 6s
    Database: Standard Release (Common) (Source)
  46. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    1mg Omega 3s per 8mg Omega 6s
    1 cup contains:
    182mg (11% AI) Omega 3s per 1419mg Omega 6s
    Database: Standard Release (Common) (Source)
  47. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    1mg Omega 3s per 9mg Omega 6s
    1/2 cup contains:
    210mg (13% AI) Omega 3s per 1855mg Omega 6s
    Database: Standard Release (Common) (Source)
  48. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    1mg Omega 3s per 10mg Omega 6s
    1 cup contains:
    38mg (2% AI) Omega 3s per 393mg Omega 6s
    Database: Standard Release (Common) (Source)
  49. Hummus (Commercial)
    (Hummus Commercial)
    1mg Omega 3s per 11mg Omega 6s
    1 tbsp contains:
    107mg (7% AI) Omega 3s per 1215mg Omega 6s
    Database: Standard Release (Common) (Source)
  50. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 13mg Omega 6s
    1 cup contains:
    20mg (1% AI) Omega 3s per 258mg Omega 6s
    Database: Standard Release (Common) (Source)
  51. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 13mg Omega 6s
    1 cup contains:
    18mg (1% AI) Omega 3s per 240mg Omega 6s
    Database: Standard Release (Common) (Source)
  52. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    1mg Omega 3s per 24mg Omega 6s
    1 pattie contains:
    57mg (4% AI) Omega 3s per 1358mg Omega 6s
    Database: Standard Release (Common) (Source)
  53. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    1mg Omega 3s per 26mg Omega 6s
    1 cup contains:
    71mg (4% AI) Omega 3s per 1825mg Omega 6s
    Database: Standard Release (Common) (Source)
  54. Hummus (Homemade)
    (Hummus Home Prepared)
    1mg Omega 3s per 28mg Omega 6s
    1 tablespoon contains:
    11mg (1% AI) Omega 3s per 305mg Omega 6s
    Database: Standard Release (Common) (Source)
  55. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    1mg Omega 3s per 177mg Omega 6s
    2 tbsp contains:
    25mg (2% AI) Omega 3s per 4433mg Omega 6s
    Database: Standard Release (Common) (Source)
  56. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    1mg Omega 3s per 328mg Omega 6s
    2 tbsp contains:
    12mg (1% AI) Omega 3s per 3931mg Omega 6s
    Database: Standard Release (Common) (Source)
  57. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    1mg Omega 3s per 903mg Omega 6s
    2 tbsp contains:
    4mg Omega 3s per 3610mg Omega 6s
    Database: Standard Release (Common) (Source)
  58. Raw Peanuts
    (Peanuts All Types Raw)
    1mg Omega 3s per 4418mg Omega 6s
    1 oz contains:
    1mg Omega 3s per 4418mg Omega 6s
    Database: Standard Release (Common) (Source)
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